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 speed to pace
Every speed a treadmill offers, with the pace it works out to and what it means for a 400 m and a 5 km. Flat belt, no incline.
| mph | km/h | Per mile | Per km | 400 m | 5 km | Typical |
|---|---|---|---|---|---|---|
| 1.0 | 1.6 | 1:00:00 | 37:17 | 14:55 | 3:06:25 | Warm-up |
| 1.5 | 2.4 | 40:00 | 24:51 | 9:57 | 2:04:16 | Warm-up |
| 2.0 | 3.2 | 30:00 | 18:38 | 7:27 | 1:33:12 | Easy walk |
| 2.5 | 4.0 | 24:00 | 14:55 | 5:58 | 1:14:34 | Easy walk |
| 3.0 | 4.8 | 20:00 | 12:26 | 4:58 | 1:02:08 | Brisk walk |
| 3.5 | 5.6 | 17:09 | 10:39 | 4:16 | 53:16 | Brisk walk |
| 4.0 | 6.4 | 15:00 | 9:19 | 3:44 | 46:36 | Power walk |
| 4.5 | 7.2 | 13:20 | 8:17 | 3:19 | 41:25 | Slow jog |
| 5.0 | 8.0 | 12:00 | 7:27 | 2:59 | 37:17 | Slow jog |
| 5.5 | 8.9 | 10:55 | 6:47 | 2:43 | 33:54 | Steady run |
| 6.0 | 9.7 | 10:00 | 6:13 | 2:29 | 31:04 | Steady run |
| 6.5 | 10.5 | 9:14 | 5:44 | 2:18 | 28:41 | Steady run |
| 7.0 | 11.3 | 8:34 | 5:20 | 2:08 | 26:38 | Tempo |
| 7.5 | 12.1 | 8:00 | 4:58 | 1:59 | 24:51 | Tempo |
| 8.0 | 12.9 | 7:30 | 4:40 | 1:52 | 23:18 | Tempo |
| 8.5 | 13.7 | 7:04 | 4:23 | 1:45 | 21:56 | Tempo |
| 9.0 | 14.5 | 6:40 | 4:09 | 1:39 | 20:43 | Fast |
| 9.5 | 15.3 | 6:19 | 3:55 | 1:34 | 19:37 | Fast |
| 10.0 | 16.1 | 6:00 | 3:44 | 1:29 | 18:38 | Fast |
| 10.5 | 16.9 | 5:43 | 3:33 | 1:25 | 17:45 | Fast |
| 11.0 | 17.7 | 5:27 | 3:23 | 1:21 | 16:57 | Fast |
| 11.5 | 18.5 | 5:13 | 3:15 | 1:18 | 16:13 | Fast |
| 12.0 | 19.3 | 5:00 | 3:06 | 1:15 | 15:32 | Fast |
Pace is speed converted, nothing more. It does not claim an equivalent outdoor effort: wind, surface and weather all move that, and by how much differs person to person.
Treadmill Pace to Outdoor Pace: Why It Matters
A treadmill belt removes two things the road charges you for: wind resistance, and the small constant changes in surface and camber. So the same pace is usually a little easier indoors, and the gap widens the faster you run. This is why many runners set a 1% incline for anything at tempo speed or above, which restores roughly what the wind would have cost outdoors.
What the table does is convert speed to pace. It does not convert effort, and no chart can: how much easier the belt feels depends on your weight, the weather you would have been running in, and how used to the treadmill you are. Treat the pace as exact and the effort as approximate.
Using the Treadmill Pace Conversion Table
The chart above simplifies this process. Find the speed showing on your console and read across: it gives you the equivalent pace per mile and per kilometre, plus what that pace works out to over 400 metres and across a full 5k. Use it to sanity check whether a treadmill number is a pace you could actually hold on the road, and to set the belt for a session written in pace rather than in mph.
What that pace costs you in calories
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.
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.
A note on treadmill speed accuracy
The conversions above are only as good as the number on your console. Belts stretch, calibration drifts, and a machine that has done a few thousand miles can read optimistically. If a treadmill pace feels far easier than the same pace outdoors, check the belt against a known distance before assuming you have got faster.
