Treadmill Pace Converter: mph and km/h to Pace
Type the speed shown on the treadmill, or a pace you want to hold, to see the matching pace, speed and the time for your distance. A note explains what your incline means for effort. Use it as a treadmill pace chart: type any speed to see the matching minutes per km or per mile.
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Formula
- Pace (seconds per unit) =
3600 / speed(speed in units per hour) - Speed =
3600 / pace in seconds - 1 mile = 1.609344 km, so
mph = km/h / 1.609344 - Time =
distance / speed x 3600seconds
Incline: Jones and Doust (1996) found that a 1% treadmill grade best matches the energy cost of flat outdoor running. The calculator does not change the pace for incline; it only adds a note.
Worked example
Treadmill at 10 km/h: 3,600 / 10 = 360 s = 6:00 per km; 360 x 1.609344 = 579 s = 9:39 per mile; 10 / 1.609344 = 6.21 mph. A 5 km run takes 5 / 10 = 0.5 h = 30:00.
At 6 mph: 3,600 / 6 = 600 s = 10:00 per mile, 9.66 km/h, 6:13 per km; 3.1 miles take 31:00.
When to use it
Use it at the gym when the console shows speed but your plan is written as a pace. Type the speed in km/h or mph, or a pace, and see the matching figures and the time for your distance.
Treadmill pace chart
| Speed | Pace per km | Pace per mile |
|---|---|---|
| 8 km/h | 7:30 | 12:04 |
| 10 km/h | 6:00 | 9:39 |
| 12 km/h | 5:00 | 8:03 |
| 6 mph | 6:13 | 10:00 |
| 7.5 mph | 4:58 | 8:00 |
Common mistakes
- Typing a pace like 6:30 as 6.30. Use the minutes and seconds boxes in pace mode.
- Mixing km/h and mph. Check which one your treadmill shows.
- Ignoring calibration. Belt speed on some machines is slightly off.
How it differs from nearby tools
The running pace calculator computes pace from a distance and a finishing time you ran. The split time calculator gives race splits and the marathon pace calculator a goal pace. This page only converts speed and pace.
Frequently asked questions
What pace is 10 km/h on a treadmill?
Divide 3,600 by the speed: 3,600 ÷ 10 = 360 seconds per km, which is 6:00 per km. In miles that is 360 × 1.609344 = 579 seconds, or 9:39 per mile.
How do I convert a pace to treadmill speed?
Divide 3,600 by the pace in seconds. A 5:30 per km pace is 330 seconds, so 3,600 ÷ 330 = 10.91 km/h, or 6.78 mph. A 10:00 per mile pace is exactly 6 mph.
How long will 5 km take at my speed?
Divide distance by speed and multiply by 60. At 10 km/h, 5 ÷ 10 = 0.5 hours, so 30:00. At 6 mph, 3.1 miles takes 3.1 ÷ 6 = 0.517 hours, or 31:00.
What incline should I use on the treadmill?
A 1% incline is the common choice to match flat outdoor effort (Jones and Doust, 1996). Higher grades are hill training and make the same speed harder. This page converts speed and pace only and does not adjust the pace for incline.
What pace is 8 km/h on a treadmill?
8 km/h is 3,600 / 8 = 450 s per km, or 7:30 per km. That is 12:04 per mile, or 4.97 mph, and 5 km takes 37:30.
What speed do I need for a 5:00 per km pace on a treadmill?
5:00 per km is 300 s per km, so the speed is 3,600 / 300 = 12.0 km/h, or 7.46 mph. A 5 km run at that speed takes 25:00.
What is 6 mph in minutes per mile?
6 mph is 60 / 6 = 10:00 per mile, equal to 9.66 km/h or 6:13 per km. A 5K (3.1 miles) takes about 31:00.