Running on a treadmill can feel different from outdoor running, but with the right tools, you can ensure you’re hitting the same training intensity. Use our treadmill pace conversion calculator to match your treadmill speed with outdoor running paces and keep your fitness goals on track, no matter the weather or conditions.
Treadmill Pace Conversions
This calculator helps you determine the equivalent outdoor running pace based on your treadmill speed and incline. The results are interpolated from a standard treadmill pace conversion chart.
Why Convert Treadmill Pace to Outdoor Pace?
Converting treadmill speed to outdoor pace is essential for ensuring your training intensity remains consistent. Since treadmill running lacks wind resistance and uneven terrain, adjusting the pace helps you simulate real-world conditions and ensures your workouts are equally effective.
How to Use the Treadmill Pace Conversion Table
To optimize your workouts, refer to the chart below. Find your treadmill speed and the corresponding outdoor pace to maintain consistent training efforts indoors and outdoors.
Treadmill Pace Chart
Treadmill MPH | Pace per Mile | Equivalent Paces by Incline | ||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|
0% | 1% | 2% | 3% | 4% | 5% | 6% | 7% | 8% | 9% | 10% | ||
5.0 | 12:00 | 12:31 | 11:44 | 11:05 | 10:32 | 10:03 | 9:38 | 9:16 | 8:56 | 8:38 | 8:22 | 8:07 |
5.2 | 11:32 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
5.4 | 11:07 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
5.6 | 10:43 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
5.8 | 10:21 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
6.0 | 10:00 | 10:26 | 9:52 | 9:24 | 9:00 | 8:38 | 8:19 | 8:02 | 7:46 | 7:32 | 7:19 | 7:07 |
6.1 | 9:50 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
6.2 | 9:41 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
6.3 | 9:31 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
6.4 | 9:23 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
6.5 | 9:14 | 9:37 | 9:09 | 8:45 | 8:23 | 8:04 | 7:47 | 7:32 | 7:18 | 7:05 | 6:53 | 6:43 |
6.6 | 9:05 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
6.7 | 8:57 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
6.8 | 8:49 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
6.9 | 8:42 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
7.0 | 8:34 | 8:56 | 8:32 | 8:10 | 7:51 | 7:34 | 7:19 | 7:05 | 6:53 | 6:41 | 6:31 | 6:21 |
7.1 | 8:27 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
7.2 | 8:20 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
7.3 | 8:13 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
7.4 | 8:06 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
7.5 | 8:00 | 8:20 | 7:59 | 7:40 | 7:23 | 7:08 | 6:54 | 6:42 | 6:31 | 6:20 | 6:11 | 6:02 |
7.6 | 7:54 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
7.7 | 7:48 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
7.8 | 7:42 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
7.9 | 7:36 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
8.0 | 7:30 | 7:49 | 7:30 | 7:13 | 6:58 | 6:45 | 6:32 | 6:21 | 6:11 | 6:01 | 5:52 | 5:44 |
8.1 | 7:24 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
8.2 | 7:19 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
8.3 | 7:14 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
8.4 | 7:09 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
8.5 | 7:04 | 7:22 | 7:05 | 6:50 | 6:36 | 6:24 | 6:13 | 6:02 | 5:53 | 5:44 | 5:36 | 5:29 |
8.6 | 6:59 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
8.7 | 6:54 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
8.8 | 6:49 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
8.9 | 6:44 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
9.0 | 6:40 | 6:57 | 6:42 | 6:28 | 6:16 | 6:05 | 5:55 | 5:45 | 5:37 | 5:29 | 5:21 | 5:14 |
9.1 | 6:36 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
9.2 | 6:31 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
9.3 | 6:27 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
9.4 | 6:23 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
9.5 | 6:19 | 6:35 | 6:22 | 6:09 | 5:58 | 5:48 | 5:39 | 5:30 | 5:22 | 5:14 | 5:08 | 5:01 |
9.6 | 6:15 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
9.7 | 6:11 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
9.8 | 6:07 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
9.9 | 6:04 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
10.0 | 6:00 | 6:15 | 6:03 | 5:52 | 5:42 | 5:32 | 5:24 | 5:16 | 5:08 | 5:02 | 4:55 | 4:49 |
10.1 | 5:56 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
10.2 | 5:53 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
10.3 | 5:50 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
10.4 | 5:46 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
10.5 | 5:43 | 5:57 | 5:46 | 5:36 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:50 | 4:44 | 4:38 |
10.6 | 5:40 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
10.7 | 5:36 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
10.8 | 5:33 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
10.9 | 5:30 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
11.0 | 5:27 | 5:41 | 5:31 | 5:22 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:33 | 4:28 |
11.2 | 5:21 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
11.4 | 5:16 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
11.6 | 5:10 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
11.8 | 5:05 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
12.0 | 5:00 | 5:13 | 5:04 | 4:56 | 4:49 | 4:42 | 4:36 | 4:30 | 4:24 | 4:19 | 4:14 | 4:10 |
Maximize Your Calorie Burn
Tracking pace is just one part of effective treadmill training. To make sure you’re burning the right amount of calories, use our Treadmill Calorie Calculator. This tool helps you calculate your exact calorie expenditure based on speed, incline, and workout duration.
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FAQs on Treadmill Running
Is a 1% incline necessary?
Yes, many experts recommend using a 1% incline to replicate outdoor running conditions, particularly to simulate wind resistance. However, it’s important to adjust based on your goals.
How often should I use treadmill pace conversions?
Use treadmill pace conversions whenever you replace outdoor runs with indoor treadmill sessions. This will help you maintain consistent training intensity.
Does treadmill running burn as many calories as outdoor running?
Yes, especially if you use an incline to replicate outdoor conditions. Make sure to calculate your calorie burn accurately using this Treadmill Calorie Calculator.
Optimize Your Workouts with Precise Pace Conversions
Consistency is key to fitness success. Whether you’re preparing for a race or just maintaining your fitness, our treadmill pace conversion calculator ensures your treadmill workouts are as effective as outdoor running. Small adjustments can make a big difference in your training results.