Free tool
Treadmill Speed to Pace Converter
Treadmill consoles show mph or km/h. Training plans and race results use minutes per mile. Enter whichever one you have and get all four at once.
The number on the treadmill console.
Every equivalent
Per mile
10:00
Per km
6:13
Speed
6.0mph
Speed
9.7km/h
5K at this pace
31:04
10K at this pace
1:02:08
The conversions
- mph to minutes per mile: 60 ÷ mph. At 6.0 mph that is a 10:00 mile.
- Minutes per mile to mph: 60 ÷ pace in decimal minutes.
- mph to km/h: multiply by 1.609344.
- km/h to minutes per kilometer: 60 ÷ km/h.
The decimal trap
The decimal part of a pace is not seconds. 10.5 decimal minutes is 10:30, not 10:50. Multiply the decimal by 60 before you read it as seconds.
Quick reference
| mph | km/h | Per mile | Per km |
|---|---|---|---|
| 3.0 | 4.8 | 20:00 | 12:26 |
| 3.5 | 5.6 | 17:09 | 10:39 |
| 4.0 | 6.4 | 15:00 | 9:19 |
| 4.5 | 7.2 | 13:20 | 8:17 |
| 5.0 | 8.0 | 12:00 | 7:27 |
| 5.5 | 8.9 | 10:55 | 6:47 |
| 6.0 | 9.7 | 10:00 | 6:13 |
| 6.5 | 10.5 | 9:14 | 5:44 |
| 7.0 | 11.3 | 8:34 | 5:20 |
Scroll the table sideways to see every column.
Does the treadmill number match outdoors?
Nearly. Indoors there is no air to push through and the surface never varies, so the same pace is slightly easier than it would be outside.
Setting the incline to 1% is the usual correction. It is small enough that you will not feel it underfoot. More on incline.
Belts drift out of calibration
A gym treadmill that has done thousands of miles can read differently from the machine beside it. If two consoles disagree, trust your breathing over the display.
Picking a speed by effort, not by number
Two people at 5.0 mph can be doing completely different things. Someone tall may be jogging comfortably while someone shorter is working hard.
Set a speed, run two minutes, then say a full sentence out loud. Comfortable in one breath means the speed is right for easy running. Broken into three-word pieces means drop it by 0.5 mph. Beginner ranges are here.
Frequently asked questions
What pace is 6 mph on a treadmill?
A 10:00 minute mile, or 6:13 per kilometer.
What treadmill speed is a 9 minute mile?
6.7 mph, or about 10.7 km/h. The conversion is 60 divided by 9.
How do I convert km/h to mph?
Divide by 1.609344. So 8 km/h is 4.97 mph, near enough to 5.0.
Is treadmill pace the same as outdoor pace?
Very close. Indoors is slightly easier at the same pace because there is no air resistance, and a 1% incline is the common adjustment for that.
The full guides
Treadmill Running Plan for Beginners
A free beginner treadmill running plan with starting speeds in mph and km/h, incline guidance, an 8-week run/walk schedule, and how to make indoor running less boring.
5K Training Plan for Complete Beginners
A free 8-week 5K training plan for complete beginners. Week-by-week run/walk schedule, an example session, race-day pacing, and what to do if you miss a week.
Related reading
Treadmill Speed to Pace: The Conversion Chart
Treadmills show mph. Races are run in minutes per mile. Here is the conversion chart, the arithmetic behind it, and the 1% incline caveat.
What Speed Should a Beginner Run on a Treadmill?
Beginner treadmill speeds in mph and km/h for walking, jogging, and run/walk intervals, plus the effort test that beats copying any number off a chart.
What Treadmill Incline Should a Beginner Use?
1% is the standard beginner treadmill incline and there is a good reason for it. Here is what incline actually changes, when to raise it, and why steep walking backfires early.