Are you tired of feeling like your indoor treadmill runs are just not measuring up to your outdoor ones? It’s a common frustration among runners, but fear not – there are ways to make the most out of your indoor training.
Did you know that running at a 0% incline on a treadmill can actually make your runs easier than comparable outdoor runs? It’s true! But if you’re serious about improving your running and reaching your goals, simply sticking to a flat and easy treadmill workout may not be enough.
That’s where the power of the treadmill pace chart comes in. By playing around with your pace and incline settings, you can simulate outdoor runs as closely as possible, whether you’re training for a 5K or a marathon.
But how do you calculate your pace and ensure that you’re getting the most out of your indoor workouts? Look no further than the treadmill pace chart below. With just a quick glance, you can see your speed in both miles and kilometers per hour and how it translates to your outdoor running pace. Don’t let indoor training hold you back – use this chart to take your running to the next level.
Additional Resource- Your guide to curved treadmills
Outdoor Vs. Indoor Running
While a treadmill running pace conversion chart can be a useful tool for those who want to translate their indoor run stats into outdoor performance, it’s important to keep in mind that running on a treadmill is not the same as running outdoors. When you run on a treadmill, the machine does some of the work for you by moving the belt beneath your feet. In contrast, when you run outside, you are responsible for propelling yourself forward against the resistance of the ground, wind, and other environmental factors.
Therefore, while a conversion chart can provide a rough estimate of your pace, it’s not an exact science. Additionally, running on a treadmill can feel easier than running outside, which may lead you to overestimate your ability to maintain a certain pace when you’re running on pavement or trails.
That’s why a treadmill running pace conversion chart can be a helpful tool to bridge the gap between indoor and outdoor running.
In addition, there are several research studies that suggest using a mix of treadmill, and outdoor running can help runners improve their performance and reduce their risk of injury. A study published in the Journal of Sports Sciences found that runners who used a combination of treadmill and outdoor running had better aerobic fitness and improved running economy compared to those who only ran on a treadmill
Treadmill Speed Chart – What’s A Good Pace?
Well, there’s no one-size-fits-all answer. It all depends on your fitness level, training experience, and goals. But don’t worry; I’m here to guide you through the treadmill speed chart and help you find your perfect pace.
For Walking
If you’re just starting out, walking on the treadmill is a great way to ease into your fitness journey. The optimal pace for a beginner is around 3 to 4 mph (around 5 to 6 km/h). Walking is low impact, burns calories, and will definitely help you improve your endurance and build exercise habits. In fact, research shows that walking on a treadmill can be just as effective as outdoor walking for improving cardiovascular fitness and reducing body fat.
Here is a list of top treadmills for walking – choose the best one!
For Jogging
Once you’re ready to step up your game, try jogging. A proper jogging pace, in my opinion, is about 5 mph (around 8 km/h). But remember, you should be able to train and talk without gasping for air for at least 20 to 30 minutes before you start challenging yourself more. Don’t be discouraged if you can’t keep up the pace right away. It takes time to build endurance and stamina.
For Running
And when you’re ready to take on the challenge of running, the pace is anything above 5 mph. You should be moving a little faster than when you jog but not pushing yourself too hard to the point where you’re panting for air on every step. It’s important to find a pace that challenges you but doesn’t overwork your body.
For Sprinting
After building a good cardio base, it’s time to take things to the next level. That’s when you should start doing sprints on the treadmill. A form of interval training, the typical sprint pace is anything above 12 miles (19 kmh). A pro runner can sprint at a speed of 15 mph. As a rule, you shouldn’t be able to sprint for more than one minute at a time.
Additional Resource – Guide to running pace charts
How To Use The Treadmill Pace Chart
Using a treadmill pace chart can be a game-changer for runners who are looking to optimize their training and reach their goals. It’s like having a trusty GPS guiding you along the way. But just like with any GPS, you need to know how to use it properly to get the best results.
First, take a moment to consider your training goals. Are you training for a specific race or event, or are you just looking to improve your overall fitness level? Once you have a clear goal in mind, you can use the treadmill pace chart to calculate your ideal speed.
But keep in mind that it’s not just about the pace. You also need to pay attention to the incline. In fact, running at a slight incline of 1% can simulate the resistance of outdoor running and provide a more challenging workout. So don’t forget to adjust the incline accordingly.
If you’re new to using a treadmill, it’s essential to start slow and build up gradually. Don’t be too hard on yourself if you can’t keep up with the pace chart right away. The important thing is to listen to your body and adjust your speed and incline as needed.
Finally, don’t forget to mix things up. Your body will adapt to the same routine quickly, so it’s crucial to change things up regularly to keep challenging yourself and prevent boredom. You can try interval training, hill workouts, or even incorporate strength training into your treadmill sessions.
Remember, using a treadmill pace chart is just one tool in your training arsenal. But when used correctly, it can help you reach your goals and take your running to the next level.
| Treadmill MPH setting | Pace per mile | Equivalent paces by incline | ||||||||||
| 0% | 1% | 2% | 3% | 4% | 5% | 6% | 7% | 8% | 9% | 10% | ||
| 5.0 | 12:00 | 12:31 | 11:44 | 11:05 | 10:32 | 10:03 | 9:38 | 9:16 | 8:56 | 8:38 | 8:22 | 8:07 |
| 5.2 | 11:32 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
| 5.4 | 11:07 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
| 5.6 | 10:43 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
| 5.8 | 10:21 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
| 6.0 | 10:00 | 10:26 | 9:52 | 9:24 | 9:00 | 8:38 | 8:19 | 8:02 | 7:46 | 7:32 | 7:19 | 7:07 |
| 6.1 | 9:50 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
| 6.2 | 9:41 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
| 6.3 | 9:31 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
| 6.4 | 9:23 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
| 6.5 | 9:14 | 9:37 | 9:09 | 8:45 | 8:23 | 8:04 | 7:47 | 7:32 | 7:18 | 7:05 | 6:53 | 6:43 |
| 6.6 | 9:05 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
| 6.7 | 8:57 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
| 6.8 | 8:49 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
| 6.9 | 8:42 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
| 7.0 | 8:34 | 8:56 | 8:32 | 8:10 | 7:51 | 7:34 | 7:19 | 7:05 | 6:53 | 6:41 | 6:31 | 6:21 |
| 7.1 | 8:27 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
| 7.2 | 8:20 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
| 7.3 | 8:13 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
| 7.4 | 8:06 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
| 7.5 | 8:00 | 8:20 | 7:59 | 7:40 | 7:23 | 7:08 | 6:54 | 6:42 | 6:31 | 6:20 | 6:11 | 6:02 |
| 7.6 | 7:54 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
| 7.7 | 7:48 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
| 7.8 | 7:42 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
| 7.9 | 7:36 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
| 8.0 | 7:30 | 7:49 | 7:30 | 7:13 | 6:58 | 6:45 | 6:32 | 6:21 | 6:11 | 6:01 | 5:52 | 5:44 |
| 8.1 | 7:24 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
| 8.2 | 7:19 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
| 8.3 | 7:14 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
| 8.4 | 7:09 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
| 8.5 | 7:04 | 7:22 | 7:05 | 6:50 | 6:36 | 6:24 | 6:13 | 6:02 | 5:53 | 5:44 | 5:36 | 5:29 |
| 8.6 | 6:59 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
| 8.7 | 6:54 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
| 8.8 | 6:49 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
| 8.9 | 6:44 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
| 9.0 | 6:40 | 6:57 | 6:42 | 6:28 | 6:16 | 6:05 | 5:55 | 5:45 | 5:37 | 5:29 | 5:21 | 5:14 |
| 9.1 | 6:36 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
| 9.2 | 6:31 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
| 9.3 | 6:27 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
| 9.4 | 6:23 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
| 9.5 | 6:19 | 6:35 | 6:22 | 6:09 | 5:58 | 5:48 | 5:39 | 5:30 | 5:22 | 5:14 | 5:08 | 5:01 |
| 9.6 | 6:15 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
| 9.7 | 6:11 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
| 9.8 | 6:07 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
| 9.9 | 6:04 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
| 10.0 | 6:00 | 6:15 | 6:03 | 5:52 | 5:42 | 5:32 | 5:24 | 5:16 | 5:08 | 5:02 | 4:55 | 4:49 |
| 10.1 | 5:56 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
| 10.2 | 5:53 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
| 10.3 | 5:50 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
| 10.4 | 5:46 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
| 10.5 | 5:43 | 5:57 | 5:46 | 5:36 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:50 | 4:44 | 4:38 |
| 10.6 | 5:40 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
| 10.7 | 5:36 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
| 10.8 | 5:33 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
| 10.9 | 5:30 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
| 11.0 | 5:27 | 5:41 | 5:31 | 5:22 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:33 | 4:28 |
| 11.2 | 5:21 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
| 11.4 | 5:16 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
| 11.6 | 5:10 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
| 11.8 | 5:05 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
| 12.0 | 5:00 | 5:13 | 5:04 | 4:56 | 4:49 | 4:42 | 4:36 | 4:30 | 4:24 | 4:19 | 4:14 | 4:10 |
Treadmill Pace Chart Conversions
| Min. per Mile |
Miles per Hour |
| 4:00 | 15 |
| 4:05 | 14.7 |
| 4:10 | 14.4 |
| 4:15 | 14.1 |
| 4:20 | 13.8 |
| 4:25 | 13.6 |
| 4:30 | 13.3 |
| 4:35 | 13.1 |
| 4:40 | 12.9 |
| 4:45 | 12.6 |
| 4:50 | 12.4 |
| 4:55 | 12.2 |
| Min. per Mile |
Miles per Hour |
| 5:00 | 12 |
| 5:05 | 11.8 |
| 5:10 | 11.6 |
| 5:15 | 11.4 |
| 5:20 | 11.3 |
| 5:25 | 11.1 |
| 5:30 | 10.9 |
| 5:35 | 10.7 |
| 5:40 | 10.6 |
| 5:45 | 10.4 |
| 5:50 | 10.3 |
| 5:55 | 10.1 |
| Min. per Mile |
Miles per Hour |
| 6:00 | 10 |
| 6:05 | 9.9 |
| 6:10 | 9.7 |
| 6:15 | 9.6 |
| 6:20 | 9.5 |
| 6:25 | 9.4 |
| 6:30 | 9.2 |
| 6:35 | 9.1 |
| 6:40 | 9 |
| 6:45 | 8.9 |
| 6:50 | 8.8 |
| 6:55 | 8.7 |
| Min. per Mile |
Miles per Hour |
| 7:00 | 8.6 |
| 7:05 | 8.5 |
| 7:10 | 8.4 |
| 7:15 | 8.3 |
| 7:20 | 8.2 |
| 7:25 | 8.1 |
| 7:30 | 8 |
| 7:35 | 7.9 |
| 7:40 | 7.8 |
| 7:45 | 7.7 |
| 7:50 | 7.7 |
| 7:55 | 7.6 |
| Min. per Mile |
Miles per Hour |
| 8:00 | 7.5 |
| 8:05 | 7.4 |
| 8:10 | 7.3 |
| 8:15 | 7.3 |
| 8:20 | 7.2 |
| 8:25 | 7.1 |
| 8:30 | 7.1 |
| 8:35 | 7 |
| 8:40 | 6.9 |
| 8:45 | 6.9 |
| 8:50 | 6.8 |
| 8:55 | 6.7 |
| Min. per Mile |
Miles per Hour |
| 9:00 | 6.7 |
| 9:05 | 6.6 |
| 9:10 | 6.5 |
| 9:15 | 6.5 |
| 9:20 | 6.4 |
| 9:25 | 6.4 |
| 9:30 | 6.3 |
| 9:35 | 6.3 |
| 9:40 | 6.2 |
| 9:45 | 6.2 |
| 9:50 | 6.1 |
| 9:55 | 6.1 |
| Min. per Mile |
Miles per Hour |
| 10:00 | 6 |
| 10:05 | 6 |
| 10:10 | 5.9 |
| 10:15 | 5.9 |
| 10:20 | 5.8 |
| 10:25 | 5.8 |
| 10:30 | 5.7 |
| 10:35 | 5.7 |
| 10:40 | 5.6 |
| 10:45 | 5.6 |
| 10:50 | 5.5 |
| 10:55 | 5.5 |
| Min. per Mile |
Miles per Hour |
| 11:00 | 5.5 |
| 11:05 | 5.4 |
| 11:10 | 5.4 |
| 11:15 | 5.3 |
| 11:20 | 5.3 |
| 11:25 | 5.3 |
| 11:30 | 5.2 |
| 11:35 | 5.2 |
| 11:40 | 5.1 |
| 11:45 | 5.1 |
| 11:50 | 5.1 |
| 11:55 | 5 |
| Min. per Mile |
Miles per Hour |
| 12:00 | 5 |
| 12:05 | 5 |
| 12:10 | 4.9 |
| 12:15 | 4.9 |
| 12:20 | 4.9 |
| 12:25 | 4.8 |
| 12:30 | 4.8 |
| 12:35 | 4.8 |
| 12:40 | 4.7 |
| 12:45 | 4.7 |
| 12:50 | 4.7 |
| 12:55 | 4.6 |
| Min. per Mile |
Miles per Hour |
| 13:00 | 4.6 |
| 13:05 | 4.6 |
| 13:10 | 4.6 |
| 13:15 | 4.5 |
| 13:20 | 4.5 |
| 13:25 | 4.5 |
| 13:30 | 4.4 |
| 13:35 | 4.4 |
| 13:40 | 4.4 |
| 13:45 | 4.4 |
| 13:50 | 4.3 |
| 13:55 | 4.3 |
| Min. per Mile |
Miles per Hour |
| 14:00 | 4.3 |
| 14:05 | 4.3 |
| 14:10 | 4.2 |
| 14:15 | 4.2 |
| 14:20 | 4.2 |
| 14:25 | 4.2 |
| 14:30 | 4.1 |
| 14:35 | 4.1 |
| 14:40 | 4.1 |
| 14:45 | 4.1 |
| 14:50 | 4 |
| 14:55 | 4 |
| Min. per Mile |
Miles per Hour |
| 15:00 | 4 |
| 15:05 | 4 |
| 15:10 | 4 |
| 15:15 | 3.9 |
| 15:20 | 3.9 |
| 15:25 | 3.9 |
| 15:30 | 3.9 |
| 15:35 | 3.9 |
| 15:40 | 3.8 |
| 15:45 | 3.8 |
| 15:50 | 3.8 |
| 15:55 | 3.8 |
| Min. per Mile |
Miles per Hour |
| 16:00 | 3.8 |
| 16:05 | 3.7 |
| 16:10 | 3.7 |
| 16:15 | 3.7 |
| 16:20 | 3.7 |
| 16:25 | 3.7 |
| 16:30 | 3.6 |
| 16:35 | 3.6 |
| 16:40 | 3.6 |
| 16:45 | 3.6 |
| 16:50 | 3.6 |
| 16:55 | 3.5 |
| Min. per Mile |
Miles per Hour |
| 17:00 | 3.5 |
| 17:05 | 3.5 |
| 17:10 | 3.5 |
| 17:15 | 3.5 |
| 17:20 | 3.5 |
| 17:25 | 3.4 |
| 17:30 | 3.4 |
| 17:35 | 3.4 |
| 17:40 | 3.4 |
| 17:45 | 3.4 |
| 17:50 | 3.4 |
| 17:55 | 3.3 |
| Min. per Mile |
Miles per Hour |
| 18:00 | 3.3 |
| 18:05 | 3.3 |
| 18:10 | 3.3 |
| 18:15 | 3.3 |
| 18:20 | 3.3 |
| 18:25 | 3.3 |
| 18:30 | 3.2 |
| 18:35 | 3.2 |
| 18:40 | 3.2 |
| 18:45 | 3.2 |
| 18:50 | 3.2 |
| 18:55 | 3.2 |
| Min. per Mile |
Miles per Hour |
| 19:00 | 3.2 |
| 19:05 | 3.1 |
| 19:10 | 3.1 |
| 19:15 | 3.1 |
| 19:20 | 3.1 |
| 19:25 | 3.1 |
| 19:30 | 3.1 |
| 19:35 | 3.1 |
| 19:40 | 3.1 |
| 19:45 | 3 |
| 19:50 | 3 |
| 19:55 | 3 |
5K Target Time: 12:30-17:15
| 5k Time |
400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace | Speed KMH |
Speed MPH |
| 12:30 | 01:00.0 | 01:30.0 | 02:00.0 | 02:30.0 | 03:00.0 | 04:00.0 | 04:01.4 | 24.0 | 14.9 |
| 12:45 | 01:01.2 | 01:31.8 | 02:02.4 | 02:33.0 | 03:03.6 | 04:04.8 | 04:06.2 | 23.5 | 14.6 |
| 13:00 | 01:02.4 | 01:33.6 | 02:04.8 | 02:36.0 | 03:07.2 | 04:09.6 | 04:11.1 | 23.1 | 14.3 |
| 13:15 | 01:03.6 | 01:35.4 | 02:07.2 | 02:39.0 | 03:10.8 | 04:14.4 | 04:15.9 | 22.6 | 14.1 |
| 13:30 | 01:04.8 | 01:37.2 | 02:09.6 | 02:42.0 | 03:14.4 | 04:19.2 | 04:20.7 | 22.2 | 13.8 |
| 13:45 | 01:06.0 | 01:39.0 | 02:12.0 | 02:45.0 | 03:18.0 | 04:24.0 | 04:25.5 | 21.8 | 13.6 |
| 14:00 | 01:07.2 | 01:40.8 | 02:14.4 | 02:48.0 | 03:21.6 | 04:28.8 | 04:30.4 | 21.4 | 13.3 |
| 14:15 | 01:08.4 | 01:42.6 | 02:16.8 | 02:51.0 | 03:25.2 | 04:33.6 | 04:35.2 | 21.1 | 13.1 |
| 14:30 | 01:09.6 | 01:44.4 | 02:19.2 | 02:54.0 | 03:28.8 | 04:38.4 | 04:40.0 | 20.7 | 12.9 |
| 14:45 | 01:10.8 | 01:46.2 | 02:21.6 | 02:57.0 | 03:32.4 | 04:43.2 | 04:44.9 | 20.3 | 12.6 |
| 15:00 | 01:12.0 | 01:48.0 | 02:24.0 | 03:00.0 | 03:36.0 | 04:48.0 | 04:49.7 | 20.0 | 12.4 |
| 15:15 | 01:13.2 | 01:49.8 | 02:26.4 | 03:03.0 | 03:39.6 | 04:52.8 | 04:54.5 | 19.7 | 12.2 |
| 15:30 | 01:14.4 | 01:51.6 | 02:28.8 | 03:06.0 | 03:43.2 | 04:57.6 | 04:59.3 | 19.4 | 12.0 |
| 15:45 | 01:15.6 | 01:53.4 | 02:31.2 | 03:09.0 | 03:46.8 | 05:02.4 | 05:04.2 | 19.0 | 11.8 |
| 16:00 | 01:16.8 | 01:55.2 | 02:33.6 | 03:12.0 | 03:50.4 | 05:07.2 | 05:09.0 | 18.8 | 11.7 |
| 16:15 | 01:18.0 | 01:57.0 | 02:36.0 | 03:15.0 | 03:54.0 | 05:12.0 | 05:13.8 | 18.5 | 11.5 |
| 16:30 | 01:19.2 | 01:58.8 | 02:38.4 | 03:18.0 | 03:57.6 | 05:16.8 | 05:18.6 | 18.2 | 11.3 |
| 16:45 | 01:20.4 | 02:00.6 | 02:40.8 | 03:21.0 | 04:01.2 | 05:21.6 | 05:23.5 | 17.9 | 11.1 |
| 17:00 | 01:21.6 | 02:02.4 | 02:43.2 | 03:24.0 | 04:04.8 | 05:26.4 | 05:28.3 | 17.6 | 11.0 |
| 17:15 | 01:22.8 | 02:04.2 | 02:45.6 | 03:27.0 | 04:08.4 | 05:31.2 | 05:33.1 | 17.4 | 10.8 |
5k pace chart (12:30-17:15)
5K Target Time: 17:30-22:15
| 5KM Time |
400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace |
Speed KMH |
Speed MPH |
| 17:30 | 01:24.0 | 02:06.0 | 02:48.0 | 03:30.0 | 04:12.0 | 05:36.0 | 05:38.0 | 17.1 | 10.7 |
| 17:45 | 01:25.2 | 02:07.8 | 02:50.4 | 03:33.0 | 04:15.6 | 05:40.8 | 05:42.8 | 16.9 | 10.5 |
| 18:00 | 01:26.4 | 02:09.6 | 02:52.8 | 03:36.0 | 04:19.2 | 05:45.6 | 05:47.6 | 16.7 | 10.4 |
| 18:15 | 01:27.6 | 02:11.4 | 02:55.2 | 03:39.0 | 04:22.8 | 05:50.4 | 05:52.4 | 16.4 | 10.2 |
| 18:30 | 01:28.8 | 02:13.2 | 02:57.6 | 03:42.0 | 04:26.4 | 05:55.2 | 05:57.3 | 16.2 | 10.1 |
| 18:45 | 01:30.0 | 02:15.0 | 03:00.0 | 03:45.0 | 04:30.0 | 06:00.0 | 06:02.1 | 16.0 | 9.9 |
| 19:00 | 01:31.2 | 02:16.8 | 03:02.4 | 03:48.0 | 04:33.6 | 06:04.8 | 06:06.9 | 15.8 | 9.8 |
| 19:15 | 01:32.4 | 02:18.6 | 03:04.8 | 03:51.0 | 04:37.2 | 06:09.6 | 06:11.8 | 15.6 | 9.7 |
| 19:30 | 01:33.6 | 02:20.4 | 03:07.2 | 03:54.0 | 04:40.8 | 06:14.4 | 06:16.6 | 15.4 | 9.6 |
| 19:45 | 01:34.8 | 02:22.2 | 03:09.6 | 03:57.0 | 04:44.4 | 06:19.2 | 06:21.4 | 15.2 | 9.4 |
| 20:00 | 01:36.0 | 02:24.0 | 03:12.0 | 04:00.0 | 04:48.0 | 06:24.0 | 06:26.2 | 15.0 | 9.3 |
| 20:15 | 01:37.2 | 02:25.8 | 03:14.4 | 04:03.0 | 04:51.6 | 06:28.8 | 06:31.1 | 14.8 | 9.2 |
| 20:30 | 01:38.4 | 02:27.6 | 03:16.8 | 04:06.0 | 04:55.2 | 06:33.6 | 06:35.9 | 14.6 | 9.1 |
| 20:45 | 01:39.6 | 02:29.4 | 03:19.2 | 04:09.0 | 04:58.8 | 06:38.4 | 06:40.7 | 14.5 | 9.0 |
| 21:00 | 01:40.8 | 02:31.2 | 03:21.6 | 04:12.0 | 05:02.4 | 06:43.2 | 06:45.6 | 14.3 | 8.9 |
| 21:15 | 01:42.0 | 02:33.0 | 03:24.0 | 04:15.0 | 05:06.0 | 06:48.0 | 06:50.4 | 14.1 | 8.8 |
| 21:30 | 01:43.2 | 02:34.8 | 03:26.4 | 04:18.0 | 05:09.6 | 06:52.8 | 06:55.2 | 14.0 | 8.7 |
| 21:45 | 01:44.4 | 02:36.6 | 03:28.8 | 04:21.0 | 05:13.2 | 06:57.6 | 07:00.0 | 13.8 | 8.6 |
| 22:00 | 01:45.6 | 02:38.4 | 03:31.2 | 04:24.0 | 05:16.8 | 07:02.4 | 07:04.9 | 13.6 | 8.5 |
| 22:15 | 01:46.8 | 02:40.2 | 03:33.6 | 04:27.0 | 05:20.4 | 07:07.2 | 07:09.7 | 13.5 | 8.4 |
5k Pace Chart (17:30-22:15)
5K Target Time: 22:30-27:15
| 5km Time |
400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace |
Speed KMH |
Speed MPH |
| 22:30 | 01:48.0 | 02:42.0 | 03:36.0 | 04:30.0 | 05:24.0 | 07:12.0 | 07:14.5 | 13.3 | 8.3 |
| 22:45 | 01:49.2 | 02:43.8 | 03:38.4 | 04:33.0 | 05:27.6 | 07:16.8 | 07:19.3 | 13.2 | 8.2 |
| 23:00 | 01:50.4 | 02:45.6 | 03:40.8 | 04:36.0 | 05:31.2 | 07:21.6 | 07:24.2 | 13.0 | 8.1 |
| 23:15 | 01:51.6 | 02:47.4 | 03:43.2 | 04:39.0 | 05:34.8 | 07:26.4 | 07:29.0 | 12.9 | 8.0 |
| 23:30 | 01:52.8 | 02:49.2 | 03:45.6 | 04:42.0 | 05:38.4 | 07:31.2 | 07:33.8 | 12.8 | 7.9 |
| 23:45 | 01:54.0 | 02:51.0 | 03:48.0 | 04:45.0 | 05:42.0 | 07:36.0 | 07:38.7 | 12.6 | 7.8 |
| 24:00 | 01:55.2 | 02:52.8 | 03:50.4 | 04:48.0 | 05:45.6 | 07:40.8 | 07:43.5 | 12.5 | 7.8 |
| 24:15 | 01:56.4 | 02:54.6 | 03:52.8 | 04:51.0 | 05:49.2 | 07:45.6 | 07:48.3 | 12.4 | 7.7 |
| 24:30 | 01:57.6 | 02:56.4 | 03:55.2 | 04:54.0 | 05:52.8 | 07:50.4 | 07:53.1 | 12.2 | 7.6 |
| 24:45 | 01:58.8 | 02:58.2 | 03:57.6 | 04:57.0 | 05:56.4 | 07:55.2 | 07:58.0 | 12.1 | 7.5 |
| 25:00 | 02:00.0 | 03:00.0 | 04:00.0 | 05:00.0 | 06:00.0 | 08:00.0 | 08:02.8 | 12.0 | 7.5 |
| 25:15 | 02:01.2 | 03:01.8 | 04:02.4 | 05:03.0 | 06:03.6 | 08:04.8 | 08:07.6 | 11.9 | 7.4 |
| 25:30 | 02:02.4 | 03:03.6 | 04:04.8 | 05:06.0 | 06:07.2 | 08:09.6 | 08:12.5 | 11.8 | 7.3 |
| 25:45 | 02:03.6 | 03:05.4 | 04:07.2 | 05:09.0 | 06:10.8 | 08:14.4 | 08:17.3 | 11.7 | 7.2 |
| 26:00 | 02:04.8 | 03:07.2 | 04:09.6 | 05:12.0 | 06:14.4 | 08:19.2 | 08:22.1 | 11.5 | 7.2 |
| 26:15 | 02:06.0 | 03:09.0 | 04:12.0 | 05:15.0 | 06:18.0 | 08:24.0 | 08:26.9 | 11.4 | 7.1 |
| 26:30 | 02:07.2 | 03:10.8 | 04:14.4 | 05:18.0 | 06:21.6 | 08:28.8 | 08:31.8 | 11.3 | 7.0 |
| 26:45 | 02:08.4 | 03:12.6 | 04:16.8 | 05:21.0 | 06:25.2 | 08:33.6 | 08:36.6 | 11.2 | 7.0 |
| 27:00 | 02:09.6 | 03:14.4 | 04:19.2 | 05:24.0 | 06:28.8 | 08:38.4 | 08:41.4 | 11.1 | 6.9 |
| 27:15 | 02:10.8 | 03:16.2 | 04:21.6 | 05:27.0 | 06:32.4 | 08:43.2 | 08:46.3 | 11.0 | 6.8 |
5k Pace Chart (22:30-27:15)
5K Target Time: 27:30-32:15
| 5KM Time |
400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace |
Speed KMH |
Speed MPH |
| 27:30 | 02:12.0 | 03:18.0 | 04:24.0 | 05:30.0 | 06:36.0 | 08:48.0 | 08:51.1 | 10.9 | 6.8 |
| 27:45 | 02:13.2 | 03:19.8 | 04:26.4 | 05:33.0 | 06:39.6 | 08:52.8 | 08:55.9 | 10.8 | 6.7 |
| 28:00 | 02:14.4 | 03:21.6 | 04:28.8 | 05:36.0 | 06:43.2 | 08:57.6 | 09:00.7 | 10.7 | 6.7 |
| 28:15 | 02:15.6 | 03:23.4 | 04:31.2 | 05:39.0 | 06:46.8 | 09:02.4 | 09:05.6 | 10.6 | 6.6 |
| 28:30 | 02:16.8 | 03:25.2 | 04:33.6 | 05:42.0 | 06:50.4 | 09:07.2 | 09:10.4 | 10.5 | 6.5 |
| 28:45 | 02:18.0 | 03:27.0 | 04:36.0 | 05:45.0 | 06:54.0 | 09:12.0 | 09:15.2 | 10.4 | 6.5 |
| 29:00 | 02:19.2 | 03:28.8 | 04:38.4 | 05:48.0 | 06:57.6 | 09:16.8 | 09:20.1 | 10.3 | 6.4 |
| 29:15 | 02:20.4 | 03:30.6 | 04:40.8 | 05:51.0 | 07:01.2 | 09:21.6 | 09:24.9 | 10.3 | 6.4 |
| 29:30 | 02:21.6 | 03:32.4 | 04:43.2 | 05:54.0 | 07:04.8 | 09:26.4 | 09:29.7 | 10.2 | 6.3 |
| 29:45 | 02:22.8 | 03:34.2 | 04:45.6 | 05:57.0 | 07:08.4 | 09:31.2 | 09:34.5 | 10.1 | 6.3 |
| 30:00 | 02:24.0 | 03:36.0 | 04:48.0 | 06:00.0 | 07:12.0 | 09:36.0 | 09:39.4 | 10.0 | 6.2 |
| 30:15 | 02:25.2 | 03:37.8 | 04:50.4 | 06:03.0 | 07:15.6 | 09:40.8 | 09:44.2 | 9.9 | 6.2 |
| 30:30 | 02:26.4 | 03:39.6 | 04:52.8 | 06:06.0 | 07:19.2 | 09:45.6 | 09:49.0 | 9.8 | 6.1 |
| 30:45 | 02:27.6 | 03:41.4 | 04:55.2 | 06:09.0 | 07:22.8 | 09:50.4 | 09:53.8 | 9.8 | 6.1 |
| 31:00 | 02:28.8 | 03:43.2 | 04:57.6 | 06:12.0 | 07:26.4 | 09:55.2 | 09:58.7 | 9.7 | 6.0 |
| 31:15 | 02:30.0 | 03:45.0 | 05:00.0 | 06:15.0 | 07:30.0 | 10:00.0 | 10:03.5 | 9.6 | 6.0 |
| 31:30 | 02:31.2 | 03:46.8 | 05:02.4 | 06:18.0 | 07:33.6 | 10:04.8 | 10:08.3 | 9.5 | 5.9 |
| 31:45 | 02:32.4 | 03:48.6 | 05:04.8 | 06:21.0 | 07:37.2 | 10:09.6 | 10:13.2 | 9.4 | 5.9 |
| 32:00 | 02:33.6 | 03:50.4 | 05:07.2 | 06:24.0 | 07:40.8 | 10:14.4 | 10:18.0 | 9.4 | 5.8 |
| 32:15 | 02:34.8 | 03:52.2 | 05:09.6 | 06:27.0 | 07:44.4 | 10:19.2 | 10:22.8 | 9.3 | 5.8 |
5k Pace Chart (27:30-32:15)
5K Target Time: 32:30-37:15
| 5KM Time |
400m | 600m | 800m | 1KM | 1200m | 1600m | Mile Pace |
Speed KMH |
Speed MPH |
| 32:30 | 02:36.0 | 03:54.0 | 05:12.0 | 06:30.0 | 07:48.0 | 10:24.0 | 10:27.6 | 9.2 | 5.7 |
| 32:45 | 02:37.2 | 03:55.8 | 05:14.4 | 06:33.0 | 07:51.6 | 10:28.8 | 10:32.5 | 9.2 | 5.7 |
| 33:00 | 02:38.4 | 03:57.6 | 05:16.8 | 06:36.0 | 07:55.2 | 10:33.6 | 10:37.3 | 9.1 | 5.6 |
| 33:15 | 02:39.6 | 03:59.4 | 05:19.2 | 06:39.0 | 07:58.8 | 10:38.4 | 10:42.1 | 9.0 | 5.6 |
| 33:30 | 02:40.8 | 04:01.2 | 05:21.6 | 06:42.0 | 08:02.4 | 10:43.2 | 10:47.0 | 9.0 | 5.6 |
| 33:45 | 02:42.0 | 04:03.0 | 05:24.0 | 06:45.0 | 08:06.0 | 10:48.0 | 10:51.8 | 8.9 | 5.5 |
| 34:00 | 02:43.2 | 04:04.8 | 05:26.4 | 06:48.0 | 08:09.6 | 10:52.8 | 10:56.6 | 8.8 | 5.5 |
| 34:15 | 02:44.4 | 04:06.6 | 05:28.8 | 06:51.0 | 08:13.2 | 10:57.6 | 11:01.4 | 8.8 | 5.4 |
| 34:30 | 02:45.6 | 04:08.4 | 05:31.2 | 06:54.0 | 08:16.8 | 11:02.4 | 11:06.3 | 8.7 | 5.4 |
| 34:45 | 02:46.8 | 04:10.2 | 05:33.6 | 06:57.0 | 08:20.4 | 11:07.2 | 11:11.1 | 8.6 | 5.4 |
| 35:00 | 02:48.0 | 04:12.0 | 05:36.0 | 07:00.0 | 08:24.0 | 11:12.0 | 11:15.9 | 8.6 | 5.3 |
| 35:15 | 02:49.2 | 04:13.8 | 05:38.4 | 07:03.0 | 08:27.6 | 11:16.8 | 11:20.8 | 8.5 | 5.3 |
| 35:30 | 02:50.4 | 04:15.6 | 05:40.8 | 07:06.0 | 08:31.2 | 11:21.6 | 11:25.6 | 8.5 | 5.3 |
| 35:45 | 02:51.6 | 04:17.4 | 05:43.2 | 07:09.0 | 08:34.8 | 11:26.4 | 11:30.4 | 8.4 | 5.2 |
| 36:00 | 02:52.8 | 04:19.2 | 05:45.6 | 07:12.0 | 08:38.4 | 11:31.2 | 11:35.2 | 8.3 | 5.2 |
| 36:15 | 02:54.0 | 04:21.0 | 05:48.0 | 07:15.0 | 08:42.0 | 11:36.0 | 11:40.1 | 8.3 | 5.1 |
| 36:30 | 02:55.2 | 04:22.8 | 05:50.4 | 07:18.0 | 08:45.6 | 11:40.8 | 11:44.9 | 8.2 | 5.1 |
| 36:45 | 02:56.4 | 04:24.6 | 05:52.8 | 07:21.0 | 08:49.2 | 11:45.6 | 11:49.7 | 8.2 | 5.1 |
| 37:00 | 02:57.6 | 04:26.4 | 05:55.2 | 07:24.0 | 08:52.8 | 11:50.4 | 11:54.5 | 8.1 | 5.0 |
| 37:15 | 02:58.8 | 04:28.2 | 05:57.6 | 07:27.0 | 08:56.4 | 11:55.2 | 11:59.4 | 8.1 | 5.0 |
Additional resources:
Here’s your guide to buying a second hand treadmill.
Here’s your guide to beginner running pace
Conclusion
There you have it! The above treadmill pace chart is ideal for anyone who wants to make the most out of treadmill training. The rest is just details.
Thank you for stopping by.
Keep training strong.
