# Treadmill pace calculator

> Convert treadmill speed to running pace: mph and km/h to minutes per mile and per kilometre. Plus the 1% incline rule and a speed-to-pace chart. Free, no sign-up.

Turn a treadmill's speed into the pace you'd read outdoors, and set the incline so the effort matches the road.

mph
    km/h

Treadmill speed (mph)

·

per mile

·

per kilometre

## How do you convert treadmill speed to pace?

Pace is just the inverse of speed. At **6.0 mph** you cover a mile every 10
    minutes, so your pace is **10:00 per mile** (6:13 per kilometre). The tool above does
    it for any speed; the chart below lists the common ones. Most treadmills show speed, while most
    runners think in pace, so this bridges the two.

## What incline matches outdoor running?

Set the treadmill to **1% incline** to roughly match the effort of running the same
    pace outdoors. A treadmill belt pulls the ground back for you and there's no air resistance, so
    flat (0%) treadmill running is slightly easier than the road. One percent closes most of that gap;
    2% is a fair setting for faster running. Bigger inclines are hill training and stop matching the road.

## Treadmill speed to pace chart

| mph | km/h | Pace / mile | Pace / km |
| --- | --- | --- | --- |
| 4.0 | 6.4 | 15:00 | 9:19 |
| 4.5 | 7.2 | 13:20 | 8:17 |
| 5.0 | 8.0 | 12:00 | 7:27 |
| 5.5 | 8.9 | 10:55 | 6:47 |
| 6.0 | 9.7 | 10:00 | 6:13 |
| 6.5 | 10.5 | 9:14 | 5:44 |
| 7.0 | 11.3 | 8:34 | 5:20 |
| 7.5 | 12.1 | 8:00 | 4:58 |
| 8.0 | 12.9 | 7:30 | 4:40 |
| 8.5 | 13.7 | 7:04 | 4:23 |
| 9.0 | 14.5 | 6:40 | 4:09 |
| 9.5 | 15.3 | 6:19 | 3:55 |
| 10.0 | 16.1 | 6:00 | 3:44 |

Steady Pace's cadence metronome works indoors where GPS cannot. Set your turnover and hold it, then when you get outside, hold your pace by ear with a tone that rises when you slow and falls when you speed up.

**Why doesn't my running app track pace on a treadmill?**

GPS needs to see you move across the ground, and on a treadmill you don't. Without a signal, a phone can't measure treadmill pace, so you read it off the machine instead. A foot pod or watch accelerometer can estimate it, but the treadmill's own display is usually your best number indoors.

**Is running on a treadmill easier than outside?**

Slightly, at 0% incline. The belt assists your stride and there's no wind to push through. Setting 1% incline evens out the difference for easy and steady running. The bigger differences are mental and in terrain: a treadmill never has hills, corners, or a headwind.

**What speed is a 10-minute mile on a treadmill?**

6.0 mph, which is 9.7 km/h, or 6:13 per kilometre. See the chart above for the full range from an easy 4.0 mph walk-jog to a brisk 10.0 mph.

(function(){
  var MI=1.609344,U='mph';
  var spd=document.getElementById('spd');
  function fp(t){t=Math.round(t);return Math.floor(t/60)+':'+String(t%60).padStart(2,'0');}
  function calc(){
    var v=parseFloat(spd.value);var omi=document.getElementById('omi'),okm=document.getElementById('okm');
    if(!(v>0)){omi.textContent='·';okm.textContent='·';return;}
    var mph=U==='mph'?v:v/MI, kmh=mph*MI;
    omi.textContent=fp(3600/mph); okm.textContent=fp(3600/kmh);
  }
  document.getElementById('useg').addEventListener('click',function(e){var b=e.target.closest('button');if(!b)return;
    U=b.dataset.u;document.querySelectorAll('.su').forEach(function(x){x.textContent=U;});
    document.getElementById('useg').querySelectorAll('button').forEach(function(x){x.setAttribute('aria-pressed',x.dataset.u===U);});calc();});
  spd.addEventListener('input',calc); spd.value='6.0'; calc();
})();


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Source: https://steadypace.ca/treadmill-pace-calculator
App Store: https://apps.apple.com/app/steady-pace/id6773682525