Treadmill Speed to Pace Conversion Chart
Speed 10 on a treadmill equals a 6:00/km pace. Speed 12 equals 5:00/km. Stop doing the math mid-run. This page shows the exact pace for every speed from 5.0 to 16.0 km/h. Print it out and stick it next to your treadmill.
Popular treadmill speed answers
Jump straight to the speed-specific answers that runners search for most often.
Speed → Pace Conversion Table
| Speed (km/h) | Pace (min/km) | Pace (min/mi) | Effort Level |
|---|---|---|---|
| 5.0 | 12:00 | 19:19 | Walking |
| 5.5 | 10:55 | 17:33 | Walking |
| 6.0 | 10:00 | 16:06 | Fast Walk |
| 6.5 | 9:14 | 14:51 | Fast Walk |
| 7.0 | 8:34 | 13:48 | Slow Jog |
| 7.5 | 8:00 | 12:52 | Slow Jog |
| 8.0 | 7:30 | 12:04 | Easy Run |
| 8.5 | 7:04 | 11:22 | Easy Run |
| 9.0 | 6:40 | 10:44 | Easy Run |
| 9.5 | 6:19 | 10:10 | Moderate Run |
| 10.0 | 6:00 | 9:39 | Moderate Run |
| 10.5 | 5:43 | 9:12 | Moderate Run |
| 11.0 | 5:27 | 8:47 | Tempo Run |
| 11.5 | 5:13 | 8:24 | Tempo Run |
| 12.0 | 5:00 | 8:03 | Tempo Run |
| 12.5 | 4:48 | 7:43 | Fast Run |
| 13.0 | 4:37 | 7:26 | Fast Run |
| 13.5 | 4:27 | 7:09 | Fast Run |
| 14.0 | 4:17 | 6:54 | Hard Effort |
| 14.5 | 4:08 | 6:40 | Hard Effort |
| 15.0 | 4:00 | 6:26 | Hard Effort |
| 15.5 | 3:52 | 6:14 | Sprint |
| 16.0 | 3:45 | 6:02 | Sprint |
Unlike outdoor running, treadmills have no wind resistance and the belt assists your stride. Setting the incline to 1% compensates for these differences, giving you an energy cost closer to running outside on flat ground.
💡 Running at 0% incline at 6:00/km pace is equivalent to roughly 5:45–5:50/km effort outdoors.
Treadmill Training Tips
Start at speed 8–9 (pace 6:40–7:30) where you can hold a conversation — this is the aerobic sweet spot.
Interval workout: run at speed 10 (6:00/km) for 3 minutes, walk at speed 6 (10:00/km) for 2 minutes. Repeat 5 times.
+1 more items after load
Frequently Asked Questions
Q. What pace is treadmill speed 10?
Speed 10 km/h equals exactly 6:00 min/km pace. This is a comfortable running speed suitable for most beginner and intermediate runners.
+2 more items after load
Need a precise pace calculation?
Use the treadmill calculator to find grade-adjusted pace (GAP) and more.