Treadmill Pace Conversion Table
The Treadmill Pace Conversion Table provides a table to convert treadmill speeds into equivalent running training paces and zones.
Incline
In addition to the pace conversion, it is advisable to have the incline at either 1% or 2% to better simulate the wind resistance that you would normally experience outdoors.
Training On A Treadmill
For more information on training on treadmills see my blog on Training For A 5K On A Treadmill.
Speed Type
Please make sure you know whether your treadmill uses miles per hour (mi/h) or kilometers per hour (km/h) as its speed measurement. The speed is then translated into a pace of either minutes per mile (min/mi) or minutes per kilometer (min/km). Each pace is expressed in minutes and seconds, e.g. 4:50 means 4 minutes and 50 seconds.
Training Plan
Looking for a customized training plan that you can use that includes Treadmill training? Please get in touch via our Coaching section.
| Speed | Pace | ||
|---|---|---|---|
| mi/h | km/h | min/mi | min/km |
| 3.0 | 4.8 | 20:00 | 12:26 |
| 3.2 | 5.1 | 18:45 | 11:39 |
| 3.4 | 5.5 | 17:39 | 10:58 |
| 3.6 | 5.8 | 16:40 | 10:21 |
| 3.8 | 6.1 | 15:47 | 9:49 |
| 4.0 | 6.4 | 15:00 | 9:19 |
| 4.2 | 6.8 | 14:17 | 8:53 |
| 4.4 | 7.1 | 13:38 | 8:28 |
| 4.6 | 7.4 | 13:03 | 8:06 |
| 4.8 | 7.7 | 12:30 | 7:46 |
| 5.0 | 8.0 | 12:00 | 7:27 |
| 5.2 | 8.4 | 11:32 | 7:10 |
| 5.4 | 8.7 | 11:07 | 6:54 |
| 5.6 | 9.0 | 10:43 | 6:39 |
| 5.8 | 9.3 | 10:21 | 6:26 |
| 6.0 | 9.7 | 10:00 | 6:13 |
| 6.2 | 10.0 | 9:41 | 6:00 |
| 6.4 | 10.3 | 9:22 | 5:50 |
| 6.6 | 10.6 | 9:05 | 5:39 |
| 6.8 | 10.9 | 8:49 | 5:29 |
| 7.0 | 11.3 | 8:34 | 5:20 |
| 7.2 | 11.6 | 8:20 | 5:11 |
| 7.4 | 11.9 | 8:06 | 5:02 |
| 7.6 | 12.2 | 7:54 | 4:54 |
| 7.8 | 12.6 | 7:42 | 4:47 |
| 8.0 | 12.9 | 7:30 | 4:40 |
| 8.2 | 13.2 | 7:19 | 4:33 |
| 8.4 | 13.5 | 7:09 | 4:26 |
| 8.6 | 13.8 | 6:59 | 4:20 |
| 8.8 | 14.2 | 6:49 | 4:14 |
| 9.0 | 14.5 | 6:40 | 4:09 |
| 9.2 | 14.8 | 6:31 | 4:03 |
| 9.4 | 15.1 | 6:23 | 3:58 |
| 9.6 | 15.4 | 6:15 | 3:53 |
| 9.8 | 15.8 | 6:07 | 3:48 |
| 10.0 | 16.1 | 6:00 | 3:44 |
| 10.2 | 16.4 | 5:53 | 3:39 |
| 10.4 | 16.7 | 5:46 | 3:35 |
| 10.6 | 17.1 | 5:40 | 3:31 |
| 10.8 | 17.4 | 5:33 | 3:27 |
| 11.0 | 17.7 | 5:27 | 3:23 |
| 11.2 | 18.0 | 5:21 | 3:20 |
| 11.4 | 18.3 | 5:16 | 3:16 |
| 11.6 | 18.7 | 5:10 | 3:13 |
| 11.8 | 19.0 | 5:05 | 3:10 |
| 12.0 | 19.3 | 5:00 | 3:06 |
NOTE: All conversions are approximate and have small rounding errors due to slight mismatches in the conversion from speed to pace.
