Treadmill Pace Converter
Treadmill pace converter: mph or km/h to pace per mile and per kilometer, plus the flat-road pace for a 0 to 20% incline by the ACSM running equation. How it works
Use the Treadmill Pace Converter
About the Treadmill Pace Converter
A treadmill set to 6 mph is a 10:00 mile, which is 6:13 per kilometer or 9.66 km/h: pace in seconds is 3600 divided by the speed in mph. At a 5% incline the ACSM running equation puts 6 mph on a par with 7.35 mph on the flat, an 8:10 mile, and the page shows that equivalent for speeds of 5 mph and above.
Treadmill speed in mph to pace
| Speed (mph) | Pace per mile | Pace per km | Speed (km/h) |
|---|---|---|---|
| 4 | 15:00 | 9:19 | 6.44 |
| 4.5 | 13:20 | 8:17 | 7.24 |
| 5 | 12:00 | 7:27 | 8.05 |
| 5.5 | 10:55 | 6:47 | 8.85 |
| 6 | 10:00 | 6:13 | 9.66 |
| 6.5 | 9:14 | 5:44 | 10.46 |
| 7 | 8:34 | 5:20 | 11.27 |
| 7.5 | 8:00 | 4:58 | 12.07 |
| 8 | 7:30 | 4:40 | 12.87 |
| 8.5 | 7:04 | 4:23 | 13.68 |
| 9 | 6:40 | 4:09 | 14.48 |
| 9.5 | 6:19 | 3:55 | 15.29 |
| 10 | 6:00 | 3:44 | 16.09 |
| 11 | 5:27 | 3:23 | 17.70 |
| 12 | 5:00 | 3:06 | 19.31 |
Paces are minutes and seconds, rounded to the second, as the calculator shows them.
Treadmill speed in km/h to pace
| Speed (km/h) | Pace per km | Pace per mile | Speed (mph) |
|---|---|---|---|
| 6 | 10:00 | 16:06 | 3.73 |
| 7 | 8:34 | 13:48 | 4.35 |
| 8 | 7:30 | 12:04 | 4.97 |
| 9 | 6:40 | 10:44 | 5.59 |
| 10 | 6:00 | 9:39 | 6.21 |
| 11 | 5:27 | 8:47 | 6.84 |
| 12 | 5:00 | 8:03 | 7.46 |
| 13 | 4:37 | 7:26 | 8.08 |
| 14 | 4:17 | 6:54 | 8.70 |
| 15 | 4:00 | 6:26 | 9.32 |
| 16 | 3:45 | 6:02 | 9.94 |
1 mph = 1.60934 km/h.
Flat-road equivalent pace per mile by incline
| Incline | 6 mph (10:00) | 7 mph (8:34) | 8 mph (7:30) | 10 mph (6:00) |
|---|---|---|---|---|
| 1% | 9:34 | 8:12 | 7:11 | 5:44 |
| 2% | 9:10 | 7:52 | 6:53 | 5:30 |
| 3% | 8:49 | 7:33 | 6:36 | 5:17 |
| 4% | 8:28 | 7:16 | 6:21 | 5:05 |
| 5% | 8:10 | 7:00 | 6:07 | 4:54 |
| 6% | 7:52 | 6:45 | 5:54 | 4:43 |
| 8% | 7:21 | 6:18 | 5:31 | 4:25 |
| 10% | 6:54 | 5:55 | 5:10 | 4:08 |
| 15% | 5:58 | 5:07 | 4:29 | 3:35 |
The pace on the flat that costs about the same oxygen, by the ACSM running equation. The column headings give the treadmill speed and its pace on the level.
Finish times at a steady treadmill speed
| Speed (mph) | 400 m | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|
| 5 | 2:59 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 6 | 2:29 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 7 | 2:08 | 26:38 | 53:16 | 1:52:22 | 3:44:44 |
| 8 | 1:52 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 10 | 1:29 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
Distance × the pace per km at that speed, rounded to the second, as the Finish times table shows. The incline equivalent does not change these times.
Methodology
Pace per mile = 3600 ÷ mph and pace per km = 3600 ÷ km/h, in seconds, shown as minutes and seconds rounded to the second; km/h = mph × 1.60934. For an incline above 0, the ACSM running equation VO2 = 3.5 + 0.2 × S + 0.9 × S × G (S in meters per minute, G the grade as a fraction) is set equal to the same equation on the flat. That gives flat speed = speed × (1 + 4.5 × G), and the calculator divides the pace by (1 + 4.5 × incline ÷ 100). The equivalent is shown from 5 mph.
How to use this tool
- Type the speed from the treadmill console and choose mph or km/h.
- Leave the incline at 0 for the level pace, or enter the treadmill incline in percent.
- Read the pace per mile and per kilometer, the speed in both units and, with an incline at 5 mph or faster, the flat-road equivalent.
- Read the finish times at that speed for 400 m, 5K, 10K, a half marathon and a marathon.
Frequently asked questions
- What is 6 mph in minutes per mile?
- 10:00 per mile, because 3600 ÷ 6 = 600 seconds. In kilometers that is 6:13 per km, and the speed is 9.66 km/h.
- How do I convert km/h to minutes per km?
- Divide 3600 by the speed to get seconds per kilometer. 10 km/h is 360 seconds, a 6:00 kilometer, and 9:39 per mile (6.21 mph). 12 km/h is 5:00 per km.
- What is a 1% incline equal to on a treadmill?
- By the ACSM running equation the flat speed factor is 1 + 4.5 × grade, 1.045 at 1%, so 6 mph at 1% costs about the same oxygen as 6.27 mph on a level belt, a 9:34 mile. Each extra 1% adds the same 4.5% of speed: at 5% the factor is 1.225.
- Is a 1% incline the same as running outside?
- This calculator does not answer that. Its flat equivalent is a level run in the same equation, with no wind, hills or road surface in it, so it compares an incline run with a flat run on the treadmill. Setting the belt to 1% to make up for the missing air resistance outdoors is a separate idea that the page does not model.
- Why is no flat-road equivalent shown below 5 mph?
- The ACSM running equation is designed for steady running faster than 5 mph (134 meters per minute), so the page does not show an equivalent for slower speeds and says why instead.
- What speeds and inclines can I enter?
- Speeds from 0.5 to 30 mph (0.8 to 48.3 km/h) and inclines from 0 to 20%. Anything outside gets a message instead of a result.
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