10:00 per mile
Also 9.66 km/h and 6:13 per kilometer.
FIND YOUR RUNNING RHYTHM
Treadmill pace chart
Your training pace, translated to the treadmill.
Look up a speed, convert your goal pace, and keep your go-to rows close.
MPH ↔ KM/HMIN/MILE ↔ MIN/KMFREE · NO ACCOUNT
01 / YOUR QUICK REFERENCE
Speed to pace, at a glance
Paces are rounded to the nearest second. Tap a star to highlight a training speed.
Customize your chart 3–12 mph · 0.5 increments
Up to 201 rows. Choose a wider increment for a shorter chart.
| Highlight | MPH | KM/H | MIN/MILE | MIN/KM |
|---|---|---|---|---|
| 3.0 | 4.83 | 20:00 | 12:26 | |
| 3.5 | 5.63 | 17:09 | 10:39 | |
| 4.0 | 6.44 | 15:00 | 9:19 | |
| 4.5 | 7.24 | 13:20 | 8:17 | |
| 5.0 | 8.05 | 12:00 | 7:27 | |
| 5.5 | 8.85 | 10:55 | 6:47 | |
| 6.0 | 9.66 | 10:00 | 6:13 | |
| 6.5 | 10.46 | 9:14 | 5:44 | |
| 7.0 | 11.27 | 8:34 | 5:20 | |
| 7.5 | 12.07 | 8:00 | 4:58 | |
| 8.0 | 12.87 | 7:30 | 4:40 | |
| 8.5 | 13.68 | 7:04 | 4:23 | |
| 9.0 | 14.48 | 6:40 | 4:09 | |
| 9.5 | 15.29 | 6:19 | 3:55 | |
| 10.0 | 16.09 | 6:00 | 3:44 | |
| 10.5 | 16.90 | 5:43 | 3:33 | |
| 11.0 | 17.70 | 5:27 | 3:23 | |
| 11.5 | 18.51 | 5:13 | 3:15 | |
| 12.0 | 19.31 | 5:00 | 3:06 |
Your highlighted rows stay on this device.
Use your browser’s print dialog to save a PDF.
03 / MAKE THE MOST OF YOUR RUN
One chart. Four useful units.
Treadmills usually display speed in miles per hour or kilometers per hour. Training plans often use minutes per mile or per kilometer. This chart connects the two, so you can find a setting without doing the arithmetic during a run.
6:00 per kilometer
Also 6.21 mph and 9:39 per mile.
7.5 mph
Choose a target pace to find your setting, then check the difference after rounding to your machine’s increment.
Treadmill pace questions
How do I convert treadmill speed to running pace?
Divide 60 by speed in mph to get minutes per mile. Divide 60 by speed in km/h to get minutes per kilometer. For example, 60 ÷ 6 mph = 10 minutes per mile. The calculator converts the fractional minute to seconds and rounds only the displayed result.
What if my treadmill cannot display the exact speed?
Select Target running pace, choose the display unit and set your machine’s speed increment. The calculator shows the nearest setting, its actual corresponding pace, and the difference from your target. Check the supported speeds on your equipment before choosing a setting.
Is a treadmill pace the same effort as running outdoors?
This tool converts units at the displayed belt speed. It does not adjust for incline, wind, surface, calibration or differences between runners. A matching numeric pace is not a claim that the effort will feel the same. Follow your training plan when selecting an incline.
Can I print or save a treadmill pace chart?
Customize the range and increment, then select Print chart. You can print all displayed rows or only the rows you highlighted, and save a PDF using your browser’s print dialog. Download CSV exports the full displayed table for a spreadsheet.
Are my training speeds saved or sent anywhere?
Highlighted rows are saved in this browser on this device, when local storage is available. Your input speeds and target paces are not sent by this site’s analytics code. Google Analytics measures visits on the production site. No account is required.
Why does a converted pace sometimes differ by a second?
The calculation uses unrounded values and the exact mile-to-kilometer conversion. Displayed speeds use two decimal places and paces are rounded to whole seconds, so recomputing from a rounded display value can give a slightly different result.
THE MATH BEHIND THE CHART
Simple conversion. Clear assumptions.
One international mile is exactly 1.609344 kilometers. Speed × 1.609344 converts mph to km/h; 3,600 ÷ speed gives seconds per matching distance unit. No age, sex or military scoring table is involved.
Keep training in perspective
Use this page as a quick speed reference. The chart does not prescribe a workout, calibrate a treadmill or award a fitness-test score.
Planning a fitness test?
Army AFT calculator →
Air Force PT calculator →
USMC PFT & CFT calculator →