The Treadmill Pace Conversion Table provides a table to convert treadmill speeds into equivalent running training paces and zones.
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.
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.
Looking for a customized training plan that you can use that includes Treadmill training? Please get in touch via our Coaching section.
NOTE: All conversions are approximate and have small rounding errors due to slight mismatches in the conversion from speed to pace.