Running calculators › Treadmill pace chart
Treadmill pace chart
Treadmills show speed; runners think in pace. Find your treadmill speed below to see your pace per mile and per kilometre, and how long a 5K or 10K takes at that speed.
Speed in mph
| mph | Min/mile | Min/km | 5K | 10K |
|---|---|---|---|---|
| 4.0 | 15:00 | 9:19 | 46:36 | 1:33:12 |
| 4.5 | 13:20 | 8:17 | 41:25 | 1:22:51 |
| 5.0 | 12:00 | 7:27 | 37:17 | 1:14:34 |
| 5.5 | 10:55 | 6:47 | 33:54 | 1:07:47 |
| 6.0 | 10:00 | 6:13 | 31:04 | 1:02:08 |
| 6.5 | 9:14 | 5:44 | 28:41 | 57:21 |
| 7.0 | 8:34 | 5:20 | 26:38 | 53:16 |
| 7.5 | 8:00 | 4:58 | 24:51 | 49:43 |
| 8.0 | 7:30 | 4:40 | 23:18 | 46:36 |
| 8.5 | 7:04 | 4:23 | 21:56 | 43:52 |
| 9.0 | 6:40 | 4:09 | 20:43 | 41:25 |
| 9.5 | 6:19 | 3:55 | 19:37 | 39:15 |
| 10.0 | 6:00 | 3:44 | 18:38 | 37:17 |
| 10.5 | 5:43 | 3:33 | 17:45 | 35:30 |
| 11.0 | 5:27 | 3:23 | 16:57 | 33:54 |
| 11.5 | 5:13 | 3:15 | 16:13 | 32:25 |
| 12.0 | 5:00 | 3:06 | 15:32 | 31:04 |
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Speed in km/h
| km/h | Min/km | Min/mile | 5K | 10K |
|---|---|---|---|---|
| 6 | 10:00 | 16:06 | 50:00 | 1:40:00 |
| 7 | 8:34 | 13:48 | 42:51 | 1:25:43 |
| 8 | 7:30 | 12:04 | 37:30 | 1:15:00 |
| 9 | 6:40 | 10:44 | 33:20 | 1:06:40 |
| 10 | 6:00 | 9:39 | 30:00 | 1:00:00 |
| 11 | 5:27 | 8:47 | 27:16 | 54:33 |
| 12 | 5:00 | 8:03 | 25:00 | 50:00 |
| 13 | 4:37 | 7:26 | 23:05 | 46:09 |
| 14 | 4:17 | 6:54 | 21:26 | 42:51 |
| 15 | 4:00 | 6:26 | 20:00 | 40:00 |
| 16 | 3:45 | 6:02 | 18:45 | 37:30 |
| 17 | 3:32 | 5:41 | 17:39 | 35:18 |
| 18 | 3:20 | 5:22 | 16:40 | 33:20 |
| 19 | 3:09 | 5:05 | 15:47 | 31:35 |
| 20 | 3:00 | 4:50 | 15:00 | 30:00 |
Questions about treadmill pace
What pace is 6 mph on a treadmill?
6 mph is a 10:00 mile, or 6:13 per km. A 5K at that speed takes 31:04.
What pace is 10 km/h on a treadmill?
10 km/h is 6:00 per km, or 9:39 per mile. A 5K at that speed takes 30:00.
How do I work out my treadmill pace?
Divide 60 by the speed. At 7.5 mph, 60 ÷ 7.5 = 8 minutes per mile; at 12 km/h, 60 ÷ 12 = 5 minutes per km.
Should I set the treadmill to an incline?
A common rule of thumb is a 1% incline, to make up for the lack of wind and a belt that helps your stride along. It is a habit many runners use, not an exact conversion.
Need any other conversion? Try the pace converter or the pace calculator.
Take it outside with friends.
RunPack is a free GPS run tracker for iPhone with a private feed for your running crew and a weekly challenge that fits every pace.
Download on theApp Store