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.
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.
If you have a target race pace, use the pace calculator first to find the exact treadmill speed to dial in.
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.
Q. Why does treadmill pace feel different from outdoor pace?
Treadmills have no air resistance and the belt assists leg movement, making the same speed feel easier than outdoors. Setting a 1% incline approximates outdoor effort.
Q. What treadmill speed is best for fat burning?
Speeds of 8–10 km/h (pace 6:00–7:30 min/km) are effective for fat loss. This range corresponds to aerobic Zone 2, where fat oxidation is highest.
Need a precise pace calculation?
Use the treadmill calculator to find grade-adjusted pace (GAP) and more.