Treadmill Pace Converter
Convert between mph, min/mile, min/km, and km/h instantly. Perfect for setting your treadmill workout paces.
Convert Treadmill Pace
Running at 1% incline simulates outdoor wind resistance and better matches outdoor effort. Toggle on to see equivalent outdoor pace (approximately 8% faster).
Quick Reference Chart
| mph | min/mile | min/km | km/h |
|---|---|---|---|
| 5.0 | 12:00 | 7:27 | 8.0 |
| 5.5 | 10:55 | 6:47 | 8.9 |
| 6.0 | 10:00 | 6:13 | 9.7 |
| 6.5 | 9:14 | 5:44 | 10.5 |
| 7.0 | 8:34 | 5:20 | 11.3 |
| 7.5 | 8:00 | 4:58 | 12.1 |
| 8.0 | 7:30 | 4:40 | 12.9 |
| 8.5 | 7:04 | 4:23 | 13.7 |
| 9.0 | 6:40 | 4:09 | 14.5 |
| 9.5 | 6:19 | 3:55 | 15.3 |
| 10.0 | 6:00 | 3:44 | 16.1 |
| 10.5 | 5:43 | 3:33 | 16.9 |
| 11.0 | 5:27 | 3:23 | 17.7 |
| 11.5 | 5:13 | 3:15 | 18.5 |
| 12.0 | 5:00 | 3:06 | 19.3 |
Treadmill Running Tips
Set the Right Incline
Most experts recommend running at 1% incline to simulate outdoor wind resistance and make treadmill running feel more like outdoor running.
Warm Up Gradually
Start at an easy pace (around 5.0-5.5 mph) and gradually increase speed over 5-10 minutes to prepare your muscles.
Match Your Outdoor Training Paces
Use this converter to set your treadmill speed based on your goal outdoor pace. Remember that perceived effort matters more than exact speeds.
Stay Hydrated
Indoor running can make you sweat more due to lack of wind cooling. Keep water nearby and hydrate frequently.
After you dial in treadmill speeds, optimize the rest of your routine with PlannerCraft, a Custom Printable Calendar & Planner Generator.