A treadmill speed change that looks small can shift your effort fast. For example, 7.0 mph is about an 8:34 per mile pace, and 7.5 mph is 8:00. Miss the match, and an “easy” run can creep into threshold territory.
This treadmill pace chart uses the standard conversion (pace = 60 ÷ speed) and includes both mph and km/h. It’s a quick reference when the display shows speed, but your plan is written in pace.
Use it to line up outdoor and treadmill runs, set interval targets, and keep recovery days honest. Find your pace, pick the speed, then adjust one step at a time.
The Treadmill Speed Chart and Pace Conversions
The treadmill pace chart below calculates the relative impact of adjusting the incline between 0% and 5% to simulate the effort of outdoor running on an even surface.
How Does the Treadmill Pace Chart Work?
The treadmill speed chart is based on the three fundamental works about the impact of surface inclination on running performance.
- Andrew M. Jones and Jonathan H. Doust from the University of Brighton (UK) study found that a 1% incline on a treadmill most closely provides the energy burn associated with running outdoors on a flat road.
- The statement from the book Daniels’ Running Formula by Jack Daniels: each 1% incline (uphill running) slows you down by 12-15 seconds per mile. Also, each 1% decline (downhill running) accelerates you by 8 seconds per mile.
- The rule of thumb introduced by John Kellogg on LetsRun.com: every 10 feet of elevation gain slows you down by 1.8 seconds, regardless of the horizontal distance covered.
How to Use a Treadmill Pace Chart
There are three primary use cases of the treadmill pace chart:
- Find out the speed on a treadmill to imitate the outdoor running pace and effort.
- Define the treadmill settings for hill training.
- Get different speed-incline pair settings representing the same relative effort to diversify your running routine.
To simulate outdoor running on a treadmill
- Adjust the incline to 1%
- Set the desired speed
Use the treadmill speed chart to convert your desired outdoor pace (3rd column) into the respective speed on a treadmill (1st column). The corresponding speed and pace are in the same row.
For a hill workout on a treadmill
- Jog for 2-3 minutes to warm up
- Adjust the incline to 5% to imitate an uphill run
- Set the speed that will bring your heart rate to the tempo HR zone (80-88% of your max heart rate) and run for 90-100 seconds
- Bring back the incline to 0% and run at an easy pace for 2-3 minutes
- Repeat 8-9 times
If you know your pace for outdoor uphill running, use the treadmill pace chart to get the respective speed for a treadmill. Find your outdoor pace in the last column in the table and get the equivalent treadmill speed from the first column of the same row.
To diversify your running routine
Find the same or close pace value on the intersection of different speed and incline pairs. For instance, you can get a 7:00 min per mile pace with: 7.5 speed and 5% incline, 8.0mph and 3%, or 8.5 and 1%.
Running at the same effort but with an inclined gradient enables secondary muscles that are not usually active. This training can help build the strength necessary for distance and trail running.
What is a good pace on a treadmill?
A good pace on a treadmill depends on your fitness level and the training objective. Although on average:
- A good pace for walking on a treadmill or warm-up is from 3.0 to 5.0 mph
- A good pace for easy running is between 5.5 and 8.0 mph
- A good speed for a workout is 8.5+mph
A general guideline for a normal pace on a treadmill is to start with a slow speed and work up to a brisk walk or slow jog. As you go, you can increase your speed and intensity to challenge yourself and reach your fitness goals.
It is essential to listen to your body and avoid pushing yourself too hard, as this can lead to injury. If you are not good at perceiving your body feedback yet, get a heart rate monitor (fitness watch, belt) and adapt your treadmill pace to your pulse zones.
The difference between a running pace and speed on a treadmill
Speed on a treadmill means the distance traveled in one hour and is calculated in MPH (miles per hour). You can leverage the speed on a treadmill by adjusting a special toggler.
Pace means the time it takes to cover one mile at a defined speed; it is calculated in minutes per mile. Pace is mainly used with outdoor running and is usually not revealed on a treadmill display. To calculate your pace with a given speed on a treadmill, divide 60 by your speed in mph. For example, if you run on a treadmill at a 6.0 mph speed, your pace is 60min÷6mph=10 minutes per mile.
Treadmill pace conversions for mph, km/h, and min/km
Most training plans talk in pace (minutes per mile or kilometer). Many treadmills only show speed (mph or km/h). If your display and your plan do not match, use these quick conversions to set the belt, then fine-tune by feel.
Speed to pace (the easy rule): divide 60 by the speed.
- Pace in min/mile = 60 ÷ mph. Example: 6.0 mph = 60 ÷ 6.0 = 10:00 per mile.
- Pace in min/km = 60 ÷ km/h. Example: 10.0 km/h = 60 ÷ 10.0 = 6:00 per km.
Pace to speed: divide 60 by your pace in minutes.
- mph = 60 ÷ (minutes per mile). Example: 9:00 per mile is 60 ÷ 9.0 = 6.7 mph (rounded).
- km/h = 60 ÷ (minutes per km). Example: 5:30 per km is 60 ÷ 5.5 = 10.9 km/h.
Miles and kilometers: 1 mph is about 1.6 km/h. So 6.0 mph is about 9.7 km/h.
Two quick ways to verify your treadmill is behaving: run 10 minutes at 6.0 mph and you should see about 1.00 mile, or run 6 minutes at 10.0 km/h and you should see about 1.00 km. If the numbers drift, treat the chart as a starting point. Keep the incline around 1% for “flat” workouts, skip the handrails, and use breathing or heart rate to adjust your speed.
FAQs about treadmill pace
How do I convert treadmill speed (mph) into pace (minutes per mile)?
Divide 60 by the treadmill speed in miles per hour. For example, 6.0 mph equals a 10:00 per mile pace (60 ÷ 6.0). This gets you close enough for most training.
What treadmill setting matches my outdoor pace?
Pick your target outdoor pace, then use the chart to find the treadmill speed on the same row. Many runners use a one percent incline (1%) as a starting point to make the effort feel closer to running outside. If it feels off, adjust by small steps and go by effort.
What pace is 7.0 mph on a treadmill?
7.0 mph is about an 8:34 per mile pace on flat. If you add incline, the same effort usually needs a slightly slower speed. Use the chart to match the pace you want at your chosen incline.
Should I run at zero incline or one percent?
Zero incline is fine if comfort and consistency matter most. One percent is a simple way to make the run feel less “assisted” by the belt. If your calves or Achilles get cranky, drop the incline and shorten your stride.
Why does the same pace feel easier on a treadmill than outside?
Treadmills remove wind resistance and smooth out small terrain changes. Heat, dry air, and a stiff belt can also make it feel harder on some days. Use effort checks like the talk test instead of chasing a perfect number.
How do I use the chart for treadmill hill workouts?
Pick an incline (like three to five percent), then use the chart to find a speed that matches your goal effort. Start with short repeats, like 60 to 90 seconds, then jog easy for two to three minutes. If your form falls apart, lower the speed before you lower the incline.
My treadmill shows km/h, not mph. What should I do?
Check the settings menu to switch the display units if your model allows it. If you cannot switch, use the chart idea in reverse: choose a steady effort, then note the km/h that matches your target pace. Keep a small cheat sheet for your common paces.
When should I stop a treadmill run and get medical help?
Stop if you have chest pressure, fainting, new confusion, or severe shortness of breath that does not settle quickly. Also get checked for one-sided calf swelling, sudden sharp leg pain, or numbness. When in doubt, end the session and get help.
I completed my first 10K on a dare. In a year, I ran a half-marathon. Another year later, I finished a marathon race. Today I run 4 marathons a year and a half-marathon every week. I learned everything about running the hard way. So, I help runners achieve better results easier.
