Treadmill Pace Calculator
Convert running pace to treadmill speed in mph and km/h, so you can set the belt to match your outdoor goal pace.
| Pace /mi | Speed (mph) | Speed (km/h) |
|---|---|---|
| 5:00 | 12.0 | 19.3 |
| 5:30 | 10.9 | 17.6 |
| 6:00 | 10.0 | 16.1 |
| 6:30 | 9.2 | 14.9 |
| 7:00 | 8.6 | 13.8 |
| 7:30 | 8.0 | 12.9 |
| 8:00 | 7.5 | 12.1 |
| 8:30 | 7.1 | 11.4 |
| 9:00 | 6.7 | 10.7 |
| 9:30 | 6.3 | 10.2 |
| 10:00 | 6.0 | 9.7 |
| 10:30 | 5.7 | 9.2 |
| 11:00 | 5.5 | 8.8 |
| 11:30 | 5.2 | 8.4 |
| 12:00 | 5.0 | 8.0 |
US treadmills usually show mph; most others use km/h. Set the belt to the speed matching your goal pace.
Treadmills are set by speed (mph or km/h), but runners think in pace (minutes per mile or kilometer). This table converts between them: find your goal pace and read off the belt speed to dial in. US treadmills usually show mph; most others use km/h.
A common tip: set a treadmill to about 1% incline to better mimic the effort of running outdoors, where you face air resistance and small grade changes. See the grade-adjusted pace page for how inclines change effort.
Frequently asked questions
What treadmill speed is an 8:00 mile?
An 8:00 per-mile pace is 7.5 mph, or about 12.1 km/h. The table lists the belt speed for every common pace.
Why does treadmill running feel easier?
There's no wind resistance and the belt helps turn your legs over, so a given speed feels slightly easier than the same pace outdoors. Setting ~1% incline closes most of that gap.