Example: 6.5 mph
Set the belt to 6.5 mph. That is 10.46 km/h, or 9:14 min/mile and 5:44 min/km. Hold it for a 5K and the elapsed time is 0:28:41.
Treadmill Pace Chart & Speed Converter
Turn your treadmill setting into minutes per mile, minutes per kilometer, and a finish time. Or start with your target pace and find the speed to set.
Speed and pace converter
Pace per mile9:14min/mile
Pace per kilometer5:44min/km
6.50 mph 10.46 km/h
Finish time at this speed
5K0:28:41
10K0:57:21
Half marathon2:01:01
Marathon4:02:01
Finish times at a constant pace, with no stops. Times are h:mm:ss.
See the full pace chartAt 0%, absent air resistance can make running easier than outdoors; about 1% may offset it. Use the treadmill incline pace calculator to estimate the effect of grade.
MPH treadmill pace chart
The converter shows the pace calculated from your input. A chart row is highlighted only when its speed matches your input; for speeds between rows, use the converter results above. On a phone, swipe the table sideways for finish times. Section boundaries repeat; walking, jogging and running labels are only guides.
| MPH | KM/H | Pace (min/mile) | Pace (min/km) | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|---|
| Walking 1.0–4.0 mph | |||||||
| 1.0 | 1.61 | 60:00 | 37:17 | 3:06:25 | 6:12:49 | 13:06:34 | 26:13:08 |
| 1.5 | 2.41 | 40:00 | 24:51 | 2:04:16 | 4:08:33 | 8:44:23 | 17:28:45 |
| 2.0 | 3.22 | 30:00 | 18:38 | 1:33:12 | 3:06:25 | 6:33:17 | 13:06:34 |
| 2.5 | 4.02 | 24:00 | 14:55 | 1:14:34 | 2:29:08 | 5:14:38 | 10:29:15 |
| 3.0 | 4.83 | 20:00 | 12:26 | 1:02:08 | 2:04:16 | 4:22:11 | 8:44:23 |
| 3.5 | 5.63 | 17:09 | 10:39 | 0:53:16 | 1:46:31 | 3:44:44 | 7:29:28 |
| 4.0 | 6.44 | 15:00 | 9:19 | 0:46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| Jogging 4.0–7.0 mph | |||||||
| 4.0 | 6.44 | 15:00 | 9:19 | 0:46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| 4.1 | 6.60 | 14:38 | 9:06 | 0:45:28 | 1:30:56 | 3:11:51 | 6:23:41 |
| 4.2 | 6.76 | 14:17 | 8:53 | 0:44:23 | 1:28:46 | 3:07:17 | 6:14:33 |
| 4.3 | 6.92 | 13:57 | 8:40 | 0:43:21 | 1:26:42 | 3:02:55 | 6:05:51 |
| 4.4 | 7.08 | 13:38 | 8:28 | 0:42:22 | 1:24:44 | 2:58:46 | 5:57:32 |
| 4.5 | 7.24 | 13:20 | 8:17 | 0:41:25 | 1:22:51 | 2:54:48 | 5:49:35 |
| 4.6 | 7.40 | 13:03 | 8:06 | 0:40:31 | 1:21:03 | 2:51:00 | 5:41:59 |
| 4.7 | 7.56 | 12:46 | 7:56 | 0:39:40 | 1:19:19 | 2:47:21 | 5:34:42 |
| 4.8 | 7.72 | 12:30 | 7:46 | 0:38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 4.9 | 7.89 | 12:15 | 7:37 | 0:38:03 | 1:16:05 | 2:40:31 | 5:21:03 |
| 5.0 | 8.05 | 12:00 | 7:27 | 0:37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 5.1 | 8.21 | 11:46 | 7:19 | 0:36:33 | 1:13:06 | 2:34:14 | 5:08:27 |
| 5.2 | 8.37 | 11:32 | 7:10 | 0:35:51 | 1:11:42 | 2:31:16 | 5:02:31 |
| 5.3 | 8.53 | 11:19 | 7:02 | 0:35:10 | 1:10:21 | 2:28:24 | 4:56:49 |
| 5.4 | 8.69 | 11:07 | 6:54 | 0:34:31 | 1:09:02 | 2:25:40 | 4:51:19 |
| 5.5 | 8.85 | 10:55 | 6:47 | 0:33:54 | 1:07:47 | 2:23:01 | 4:46:01 |
| 5.6 | 9.01 | 10:43 | 6:39 | 0:33:17 | 1:06:35 | 2:20:27 | 4:40:55 |
| 5.7 | 9.17 | 10:32 | 6:32 | 0:32:42 | 1:05:24 | 2:18:00 | 4:35:59 |
| 5.8 | 9.33 | 10:21 | 6:26 | 0:32:08 | 1:04:17 | 2:15:37 | 4:31:14 |
| 5.9 | 9.50 | 10:10 | 6:19 | 0:31:36 | 1:03:11 | 2:13:19 | 4:26:38 |
| 6.0 | 9.66 | 10:00 | 6:13 | 0:31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 6.1 | 9.82 | 9:50 | 6:07 | 0:30:34 | 1:01:07 | 2:08:57 | 4:17:53 |
| 6.2 | 9.98 | 9:41 | 6:01 | 0:30:04 | 1:00:08 | 2:06:52 | 4:13:44 |
| 6.3 | 10.14 | 9:31 | 5:55 | 0:29:35 | 0:59:11 | 2:04:51 | 4:09:42 |
| 6.4 | 10.30 | 9:23 | 5:50 | 0:29:08 | 0:58:15 | 2:02:54 | 4:05:48 |
| 6.5 | 10.46 | 9:14 | 5:44 | 0:28:41 | 0:57:21 | 2:01:01 | 4:02:01 |
| 6.6 | 10.62 | 9:05 | 5:39 | 0:28:15 | 0:56:29 | 1:59:11 | 3:58:21 |
| 6.7 | 10.78 | 8:57 | 5:34 | 0:27:49 | 0:55:39 | 1:57:24 | 3:54:48 |
| 6.8 | 10.94 | 8:49 | 5:29 | 0:27:25 | 0:54:50 | 1:55:40 | 3:51:21 |
| 6.9 | 11.10 | 8:42 | 5:24 | 0:27:01 | 0:54:02 | 1:54:00 | 3:47:59 |
| 7.0 | 11.27 | 8:34 | 5:20 | 0:26:38 | 0:53:16 | 1:52:22 | 3:44:44 |
| Running 7.0–12.0 mph | |||||||
| 7.0 | 11.27 | 8:34 | 5:20 | 0:26:38 | 0:53:16 | 1:52:22 | 3:44:44 |
| 7.1 | 11.43 | 8:27 | 5:15 | 0:26:15 | 0:52:31 | 1:50:47 | 3:41:34 |
| 7.2 | 11.59 | 8:20 | 5:11 | 0:25:53 | 0:51:47 | 1:49:15 | 3:38:29 |
| 7.3 | 11.75 | 8:13 | 5:06 | 0:25:32 | 0:51:04 | 1:47:45 | 3:35:30 |
| 7.4 | 11.91 | 8:06 | 5:02 | 0:25:11 | 0:50:23 | 1:46:18 | 3:32:35 |
| 7.5 | 12.07 | 8:00 | 4:58 | 0:24:51 | 0:49:43 | 1:44:53 | 3:29:45 |
| 7.6 | 12.23 | 7:54 | 4:54 | 0:24:32 | 0:49:03 | 1:43:30 | 3:26:59 |
| 7.7 | 12.39 | 7:48 | 4:51 | 0:24:13 | 0:48:25 | 1:42:09 | 3:24:18 |
| 7.8 | 12.55 | 7:42 | 4:47 | 0:23:54 | 0:47:48 | 1:40:50 | 3:21:41 |
| 7.9 | 12.71 | 7:36 | 4:43 | 0:23:36 | 0:47:12 | 1:39:34 | 3:19:08 |
| 8.0 | 12.87 | 7:30 | 4:40 | 0:23:18 | 0:46:36 | 1:38:19 | 3:16:38 |
| 8.1 | 13.04 | 7:24 | 4:36 | 0:23:01 | 0:46:02 | 1:37:06 | 3:14:13 |
| 8.2 | 13.20 | 7:19 | 4:33 | 0:22:44 | 0:45:28 | 1:35:55 | 3:11:51 |
| 8.3 | 13.36 | 7:14 | 4:30 | 0:22:28 | 0:44:55 | 1:34:46 | 3:09:32 |
| 8.4 | 13.52 | 7:09 | 4:26 | 0:22:12 | 0:44:23 | 1:33:38 | 3:07:17 |
| 8.5 | 13.68 | 7:04 | 4:23 | 0:21:56 | 0:43:52 | 1:32:32 | 3:05:04 |
| 8.6 | 13.84 | 6:59 | 4:20 | 0:21:41 | 0:43:21 | 1:31:28 | 3:02:55 |
| 8.7 | 14.00 | 6:54 | 4:17 | 0:21:26 | 0:42:51 | 1:30:25 | 3:00:49 |
| 8.8 | 14.16 | 6:49 | 4:14 | 0:21:11 | 0:42:22 | 1:29:23 | 2:58:46 |
| 8.9 | 14.32 | 6:44 | 4:11 | 0:20:57 | 0:41:53 | 1:28:23 | 2:56:45 |
| 9.0 | 14.48 | 6:40 | 4:09 | 0:20:43 | 0:41:25 | 1:27:24 | 2:54:48 |
| 9.1 | 14.65 | 6:36 | 4:06 | 0:20:29 | 0:40:58 | 1:26:26 | 2:52:52 |
| 9.2 | 14.81 | 6:31 | 4:03 | 0:20:16 | 0:40:31 | 1:25:30 | 2:51:00 |
| 9.3 | 14.97 | 6:27 | 4:01 | 0:20:03 | 0:40:05 | 1:24:35 | 2:49:09 |
| 9.4 | 15.13 | 6:23 | 3:58 | 0:19:50 | 0:39:40 | 1:23:41 | 2:47:21 |
| 9.5 | 15.29 | 6:19 | 3:55 | 0:19:37 | 0:39:15 | 1:22:48 | 2:45:36 |
| 9.6 | 15.45 | 6:15 | 3:53 | 0:19:25 | 0:38:50 | 1:21:56 | 2:43:52 |
| 9.7 | 15.61 | 6:11 | 3:51 | 0:19:13 | 0:38:26 | 1:21:05 | 2:42:11 |
| 9.8 | 15.77 | 6:07 | 3:48 | 0:19:01 | 0:38:03 | 1:20:16 | 2:40:31 |
| 9.9 | 15.93 | 6:04 | 3:46 | 0:18:50 | 0:37:40 | 1:19:27 | 2:38:54 |
| 10.0 | 16.09 | 6:00 | 3:44 | 0:18:38 | 0:37:17 | 1:18:39 | 2:37:19 |
| 10.1 | 16.25 | 5:56 | 3:41 | 0:18:27 | 0:36:55 | 1:17:53 | 2:35:45 |
| 10.2 | 16.42 | 5:53 | 3:39 | 0:18:17 | 0:36:33 | 1:17:07 | 2:34:14 |
| 10.3 | 16.58 | 5:50 | 3:37 | 0:18:06 | 0:36:12 | 1:16:22 | 2:32:44 |
| 10.4 | 16.74 | 5:46 | 3:35 | 0:17:55 | 0:35:51 | 1:15:38 | 2:31:16 |
| 10.5 | 16.90 | 5:43 | 3:33 | 0:17:45 | 0:35:30 | 1:14:55 | 2:29:49 |
| 10.6 | 17.06 | 5:40 | 3:31 | 0:17:35 | 0:35:10 | 1:14:12 | 2:28:24 |
| 10.7 | 17.22 | 5:36 | 3:29 | 0:17:25 | 0:34:51 | 1:13:31 | 2:27:01 |
| 10.8 | 17.38 | 5:33 | 3:27 | 0:17:16 | 0:34:31 | 1:12:50 | 2:25:40 |
| 10.9 | 17.54 | 5:30 | 3:25 | 0:17:06 | 0:34:12 | 1:12:10 | 2:24:19 |
| 11.0 | 17.70 | 5:27 | 3:23 | 0:16:57 | 0:33:54 | 1:11:30 | 2:23:01 |
| 11.1 | 17.86 | 5:24 | 3:22 | 0:16:48 | 0:33:35 | 1:10:52 | 2:21:43 |
| 11.2 | 18.02 | 5:21 | 3:20 | 0:16:39 | 0:33:17 | 1:10:14 | 2:20:27 |
| 11.3 | 18.19 | 5:19 | 3:18 | 0:16:30 | 0:33:00 | 1:09:36 | 2:19:13 |
| 11.4 | 18.35 | 5:16 | 3:16 | 0:16:21 | 0:32:42 | 1:09:00 | 2:18:00 |
| 11.5 | 18.51 | 5:13 | 3:15 | 0:16:13 | 0:32:25 | 1:08:24 | 2:16:48 |
| 11.6 | 18.67 | 5:10 | 3:13 | 0:16:04 | 0:32:08 | 1:07:48 | 2:15:37 |
| 11.7 | 18.83 | 5:08 | 3:11 | 0:15:56 | 0:31:52 | 1:07:14 | 2:14:27 |
| 11.8 | 18.99 | 5:05 | 3:10 | 0:15:48 | 0:31:36 | 1:06:39 | 2:13:19 |
| 11.9 | 19.15 | 5:03 | 3:08 | 0:15:40 | 0:31:20 | 1:06:06 | 2:12:12 |
| 12.0 | 19.31 | 5:00 | 3:06 | 0:15:32 | 0:31:04 | 1:05:33 | 2:11:06 |
Half = 21.0975 km. Marathon = 42.195 km. Values use unrounded speed and are rounded to the nearest second at display.
KM/H treadmill pace chart
Use this chart when your treadmill displays kilometers per hour, as many UK, Australian and Canadian models do. Values show the time needed to cover one kilometer or one mile at a constant belt speed. For settings between rows, enter your exact speed in the converter.
| KM/H | Pace (min/km) | Pace (min/mile) |
|---|---|---|
| Walking 2–5.5 km/h | ||
| 2 | 30:00 | 48:17 |
| 2.5 | 24:00 | 38:37 |
| 3 | 20:00 | 32:11 |
| 3.5 | 17:09 | 27:35 |
| 4 | 15:00 | 24:08 |
| 4.5 | 13:20 | 21:27 |
| 5 | 12:00 | 19:19 |
| 5.5 | 10:55 | 17:33 |
| Running 6–20 km/h | ||
| 6 | 10:00 | 16:06 |
| 7 | 8:34 | 13:48 |
| 8 | 7:30 | 12:04 |
| 9 | 6:40 | 10:44 |
| 10 | 6:00 | 9:39 |
| 11 | 5:27 | 8:47 |
| 12 | 5:00 | 8:03 |
| 13 | 4:37 | 7:26 |
| 14 | 4:17 | 6:54 |
| 15 | 4:00 | 6:26 |
| 16 | 3:45 | 6:02 |
| 17 | 3:32 | 5:41 |
| 18 | 3:20 | 5:22 |
| 19 | 3:09 | 5:05 |
| 20 | 3:00 | 4:50 |
Method: time = distance ÷ speed; 1 mile = 1.609344 km (NIST). Source: https://www.nist.gov/pml/us-surveyfoot/revised-unit-conversion-factors
How to convert treadmill speed and pace
Find the belt speed in the MPH column, then read across to your pace. A lower pace number means faster running: it takes fewer minutes to cover each mile or kilometer. This treadmill pace calculator uses the same distance-and-time math for walking and running. If your treadmill shows km/h, use the walking pace chart in km/h and the running rows below it.
Use the two-way converter for settings between table rows or for a target pace. The chart makes treadmill speed to pace comparisons easy; it does not choose an intensity for you.
Example: 11 km/h
A metric setting of 11 km/h is 6.84 mph. Its pace is 5:27 min/km or 8:47 min/mile. A 10K at that speed takes 0:54:33.
Example: an 8:00 mile pace to treadmill speed
An 8:00 min/mile target pace corresponds to 7.5 mph, or about 12.07 km/h. Select “Pace · min/mile,” enter 8:00, and use the speed shown by the converter. The same speed is approximately 4:58 min/km.
Treadmill pace FAQs
What pace is 6 mph on a treadmill?
At 6 mph, your pace is 10:00 min/mile or 6:13 min/km. A 5K at that constant speed takes 0:31:04.
How do I convert mph to minutes per mile?
Divide 60 by mph to get decimal minutes per mile. Convert the fractional minute to seconds by multiplying it by 60. The converter does both steps for you.
What pace is 10 km/h?
At 10 km/h, your pace is 6:00 min/km or 9:39 min/mile, equivalent to 6.21 mph.
Can I enter a pace instead of a speed?
Yes. Choose min/mile or min/km in the converter, then enter a pace as M:SS or decimal minutes. The result includes both mph and km/h.
Does 9:14 mean 9.14 minutes?
No. A colon separates minutes and seconds; a decimal point means a fraction of a minute. Enter 9:14 for 9 minutes 14 seconds. Enter 9.25 for 9 minutes 15 seconds.
What is a good walking speed?
Comfortable walking speed depends on your stride, fitness and mobility. Use the walking rows in the mph chart, or the walking pace chart in km/h, to translate your own belt setting; the section names are navigation aids, not prescribed training zones.
Are the finish times race predictions?
They are distance divided by speed, assuming you hold that speed throughout. They do not account for fatigue, stops, weather or whether you can sustain the pace.
Why does my treadmill display a slightly different distance?
The chart assumes the displayed belt speed is accurate and constant. Calibration, display rounding and time spent accelerating can cause a difference.
Calculation method and sources
Speed in km/h = mph × 1.609344. Pace in minutes per mile = 60 ÷ mph; pace in minutes per kilometer = 60 ÷ km/h. Finish time in hours = distance in kilometers ÷ km/h. All charts and examples are computed from these formulas, with rounding only for display.
- NIST: revised unit conversion factors: one international mile is exactly 1.609344 kilometers.
Race distances: 5 km, 10 km, 21.0975 km and 42.195 km. These are constant-speed projections, not predictions of race performance.