Printable Treadmill Pace Chart (Free PDF, A4 & Letter)
Download a ready-made treadmill pace chart PDF for running or walking, or build your own: choose MPH or KM/H, the speed range and step, highlight your target speed, and print it on A4 or US Letter.
Build your pace chart
Ready-made PDFs
- Running, 5.0–12.0 mph every 0.1 mphLetter PDF (2 pages)A4 PDF (2 pages)
- Walking, 1.0–4.5 mph every 0.1 mphLetter PDF (1 page)A4 PDF (1 page)
- Running, 8.0–20.0 km/h every 0.5 km/hLetter PDF (1 page)A4 PDF (1 page)
- Walking, 3.0–7.0 km/h every 0.1 km/hLetter PDF (1 page)A4 PDF (1 page)
Portrait, no highlighted row. Use the builder to mark your own target speed.
Chart preview
This is the table that goes into your PDF. It updates as you change the settings.
| MPH | KM/H | Min/mile | Min/km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|---|
| 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 |
| 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.
Source: treadmillpacechart.com/printable-treadmill-pace-chart/ (updated 2026-10-24). 1 mile = 1.609344 km (NIST). Free to share under CC BY 4.0.
What is on the printable chart
Each row is one treadmill setting. Read across to see the matching speed in the other unit, your pace in minutes per mile and minutes per kilometer, and how long a 5K, 10K, half marathon and marathon take at that constant speed. A darker rule marks every whole mph or km/h so you can find your row at a glance mid-run.
The highlighted row is the speed you enter in the builder, shaded and bold. Columns follow the unit you choose: a km/h chart starts with km/h and min/km, an mph chart with mph and min/mile.
How to print it
Open the PDF and print at 100% (“Actual size”), portrait. The tables are sized to fit inside the printable area of both A4 and Letter, so nothing is cut off. A sheet protector or lamination keeps it readable on the treadmill console. The Print button prints the preview table from your browser instead, if you would rather not download a file.
For speeds between rows, a target pace or a goal finish time, use the treadmill pace calculator. For grade, see the treadmill incline calculator.
Printable pace chart FAQs
Is this printable treadmill pace chart free to use?
Yes. Print it, pin it to your treadmill or share it with a running group. The chart is released under CC BY 4.0: you can copy and adapt it, including commercially, as long as you credit Treadmill Pace Chart and link to this page.
Should I choose A4 or Letter?
Choose Letter (8.5 × 11 in) in the US and Canada, and A4 almost everywhere else. Both PDFs are portrait and sized for the paper, so print at 100% or “Actual size” rather than “Fit to page”.
Are the PDF numbers the same as the online chart?
Yes. The PDF, the preview table and the homepage chart all use the same calculation: pace = 60 ÷ speed, with 1 mile = 1.609344 km. Each value is rounded to the nearest second only when it is printed.
Can I make a chart for walking speeds?
Yes. Set a range such as 1.0 to 4.5 mph or 3.0 to 7.0 km/h, or download the ready-made walking PDFs above. The builder accepts any range up to 250 rows.
Method, license 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 = race distance ÷ speed. Every value in the preview and the PDFs is computed from these formulas by the same code as the homepage pace chart.
- NIST: revised unit conversion factors: one international mile is exactly 1.609344 kilometers.
- License: Creative Commons Attribution 4.0 (CC BY 4.0). Credit “Treadmill Pace Chart, treadmillpacechart.com”.
Updated . Constant-speed projections, not predictions of race performance.