Treadmill Pace Calculator
Convert treadmill speed and incline to outdoor equivalent pace.
Speed to Pace Chart
Common treadmill speeds and their outdoor pace equivalents
| mph | kph | min/km | min/mi |
|---|---|---|---|
| 3.0 | 4.8 | 12:26 | 19:60 |
| 3.5 | 5.6 | 10:39 | 17:09 |
| 4.0 | 6.4 | 9:19 | 15:00 |
| 4.5 | 7.2 | 8:17 | 13:20 |
| 5.0 | 8.0 | 7:27 | 12:00 |
| 5.5 | 8.9 | 6:47 | 10:55 |
| 6.0 | 9.7 | 6:13 | 9:60 |
| 6.5 | 10.5 | 5:44 | 9:14 |
| 7.0 | 11.3 | 5:20 | 8:34 |
| 7.5 | 12.1 | 4:58 | 8:00 |
| 8.0 | 12.9 | 4:40 | 7:30 |
| 8.5 | 13.7 | 4:23 | 7:04 |
| 9.0 | 14.5 | 4:09 | 6:40 |
| 9.5 | 15.3 | 3:55 | 6:19 |
| 10.0 | 16.1 | 3:44 | 6:00 |
| 10.5 | 16.9 | 3:33 | 5:43 |
| 11.0 | 17.7 | 3:23 | 5:27 |
| 11.5 | 18.5 | 3:15 | 5:13 |
| 12.0 | 19.3 | 3:06 | 4:60 |
| 12.5 | 20.1 | 2:59 | 4:48 |
| 13.0 | 20.9 | 2:52 | 4:37 |
About Treadmill Pace
Treadmill running is slightly easier than outdoor running because there is no air resistance. The incline adjustment compensates for this.
The 1% rule Setting your treadmill to 1% incline makes it roughly equivalent to running on a flat outdoor surface.
Incline adjustment Each additional 1% incline increases the effort. Use the calculator to find the equivalent outdoor pace for any speed and incline combination.
Track your treadmill runs
Sign up for Hashiri.AI to log treadmill activities and get AI coaching.
Get Started Free