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.
Treadmill Pace to Outdoor Pace: Why It Matters
Converting treadmill speed to outdoor pace is vital for maintaining consistent training intensity. Treadmill running eliminates wind resistance and varied terrain, factors that significantly influence effort during outdoor runs. By adjusting your treadmill pace, you effectively simulate real-world running conditions, making your workouts equally challenging and productive.
Using the Treadmill Pace Conversion Table
The chart below simplifies this process. Locate your treadmill speed and find the corresponding outdoor pace. This ensures your training efforts remain consistent whether you’re running indoors or 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 |
Elevate Your Treadmill Workout: Calorie Burn Optimization
Monitoring pace is fundamental, but maximizing your calorie burn on the treadmill adds another layer of effectiveness. Utilize our Treadmill Calorie Calculator to precisely determine your calorie expenditure based on your 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.
Precise Pace Conversions: The Key to Effective Treadmill Workouts
Consistency fuels fitness achievements. Whether you’re training for a race or maintaining your fitness level, our treadmill pace conversion calculator ensures your indoor workouts match the effectiveness of outdoor runs. Subtle pace adjustments can yield substantial improvements in your training outcomes.
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