Running reference chart
Treadmill speed and pace chart: 4–20 km/h
Convert treadmill speed settings in km/h or mph to pace per kilometre and mile, with flat-equivalent pace for 0–12% incline.
Treadmill speed in km/h
| Speed (km/h) | Pace / km | Pace / mile | Speed (mph) |
|---|---|---|---|
| 4.0 | 15:00 | 24:08 | 2.49 |
| 4.5 | 13:20 | 21:28 | 2.80 |
| 5.0 | 12:00 | 19:19 | 3.11 |
| 5.5 | 10:55 | 17:33 | 3.42 |
| 6.0 | 10:00 | 16:06 | 3.73 |
| 6.5 | 9:14 | 14:51 | 4.04 |
| 7.0 | 8:34 | 13:48 | 4.35 |
| 7.5 | 8:00 | 12:53 | 4.66 |
| 8.0 | 7:30 | 12:04 | 4.97 |
| 8.5 | 7:04 | 11:22 | 5.28 |
| 9.0 | 6:40 | 10:44 | 5.59 |
| 9.5 | 6:19 | 10:10 | 5.90 |
| 10.0 | 6:00 | 9:39 | 6.21 |
| 10.5 | 5:43 | 9:12 | 6.52 |
| 11.0 | 5:27 | 8:47 | 6.84 |
| 11.5 | 5:13 | 8:24 | 7.15 |
| 12.0 | 5:00 | 8:03 | 7.46 |
| 12.5 | 4:48 | 7:44 | 7.77 |
| 13.0 | 4:37 | 7:26 | 8.08 |
| 13.5 | 4:27 | 7:09 | 8.39 |
| 14.0 | 4:17 | 6:54 | 8.70 |
| 14.5 | 4:08 | 6:40 | 9.01 |
| 15.0 | 4:00 | 6:26 | 9.32 |
| 15.5 | 3:52 | 6:14 | 9.63 |
| 16.0 | 3:45 | 6:02 | 9.94 |
| 16.5 | 3:38 | 5:51 | 10.25 |
| 17.0 | 3:32 | 5:41 | 10.56 |
| 17.5 | 3:26 | 5:31 | 10.87 |
| 18.0 | 3:20 | 5:22 | 11.18 |
| 18.5 | 3:15 | 5:13 | 11.50 |
| 19.0 | 3:10 | 5:05 | 11.81 |
| 19.5 | 3:05 | 4:57 | 12.12 |
| 20.0 | 3:00 | 4:50 | 12.43 |
Treadmill speed in mph
| Speed (mph) | Pace / km | Speed (km/h) |
|---|---|---|
| 2.5 | 14:55 | 4.0 |
| 3.0 | 12:26 | 4.8 |
| 3.5 | 10:39 | 5.6 |
| 4.0 | 9:19 | 6.4 |
| 4.5 | 8:17 | 7.2 |
| 5.0 | 7:27 | 8.0 |
| 5.5 | 6:47 | 8.9 |
| 6.0 | 6:13 | 9.7 |
| 6.5 | 5:44 | 10.5 |
| 7.0 | 5:20 | 11.3 |
| 7.5 | 4:58 | 12.1 |
| 8.0 | 4:40 | 12.9 |
| 8.5 | 4:23 | 13.7 |
| 9.0 | 4:09 | 14.5 |
| 9.5 | 3:56 | 15.3 |
| 10.0 | 3:44 | 16.1 |
| 10.5 | 3:33 | 16.9 |
| 11.0 | 3:23 | 17.7 |
| 11.5 | 3:15 | 18.5 |
| 12.0 | 3:06 | 19.3 |
| 12.5 | 2:59 | 20.1 |
Incline to flat-equivalent pace
| Incline | 8 km/h | 10 km/h | 12 km/h |
|---|---|---|---|
| 0% | 7:30 | 6:00 | 5:00 |
| 2% | 6:53 | 5:30 | 4:35 |
| 4% | 6:21 | 5:05 | 4:14 |
| 6% | 5:54 | 4:44 | 3:56 |
| 8% | 5:31 | 4:25 | 3:41 |
| 10% | 5:10 | 4:08 | 3:27 |
| 12% | 4:52 | 3:54 | 3:15 |
How to read the treadmill pace chart
Match the console speed to its pace in the first two tables. For incline, choose the grade row and belt-speed column to see the same-effort pace on flat ground.
The chart translates the console. The coach places the effort alongside your outdoor runs and recovery days.
What pace is 10 km/h on a treadmill?
A treadmill speed of 10 km/h is 6:00 per kilometre, about 9:39 per mile, and about 6.21 mph.
How does incline change treadmill pace?
Incline does not change the belt pace, but it raises the effort. The incline table shows the flat-road pace with the same estimated oxygen cost.