The Treadmill Pace Conversion Table provides a table to convert treadmill speeds into equivalent running training paces and zones.

In addition to the pace conversion, it is advisable to have the incline at either 1% or 2% to better simulate the wind resistance that you would normally experience outdoors.

For more information on training on treadmills see my blog on Training For A 5K On A Treadmill.

If you’re thinking about buying a treadmill, see our reviews on the best treadmills.

Please make sure you know whether your treadmill uses miles per hour (mi/h) or kilometers per hour (km/h) as its speed measurement. The speed is then translated into a pace of either minutes per mile (min/mi) or minutes per kilometer (min/km). Each pace is expressed in minutes and seconds, e.g. 4:50 means 4 minutes and 50 seconds.




Treadmill Pace Conversion Table

Speed Pace
mi/h km/h min/mi min/km
3.0 4.8 20:00 12:26
3.2 5.1 18:45 11:39
3.4 5.5 17:39 10:58
3.6 5.8 16:40 10:21
3.8 6.1 15:47 9:49
4.0 6.4 15:00 9:19
4.2 6.8 14:17 8:53
4.4 7.1 13:38 8:28
4.6 7.4 13:03 8:06
4.8 7.7 12:30 7:46
5.0 8.0 12:00 7:27
5.2 8.4 11:32 7:10
5.4 8.7 11:07 6:54
5.6 9.0 10:43 6:39
5.8 9.3 10:21 6:26
6.0 9.7 10:00 6:13
6.2 10.0 9:41 6:00
6.4 10.3 9:22 5:50
6.6 10.6 9:05 5:39
6.8 10.9 8:49 5:29
7.0 11.3 8:34 5:20
7.2 11.6 8:20 5:11
7.4 11.9 8:06 5:02
7.6 12.2 7:54 4:54
7.8 12.6 7:42 4:47
8.0 12.9 7:30 4:40
8.2 13.2 7:19 4:33
8.4 13.5 7:09 4:26
8.6 13.8 6:59 4:20
8.8 14.2 6:49 4:14
9.0 14.5 6:40 4:09
9.2 14.8 6:31 4:03
9.4 15.1 6:23 3:58
9.6 15.4 6:15 3:53
9.8 15.8 6:07 3:48
10.0 16.1 6:00 3:44
10.2 16.4 5:53 3:39
10.4 16.7 5:46 3:35
10.6 17.1 5:40 3:31
10.8 17.4 5:33 3:27
11.0 17.7 5:27 3:23
11.2 18.0 5:21 3:20
11.4 18.3 5:16 3:16
11.6 18.7 5:10 3:13
11.8 19.0 5:05 3:10
12.0 19.3 5:00 3:06

NOTE: All conversions are approximate and have small rounding errors due to slight mismatches in the conversion from speed to pace.