What pace is your treadmill speed?
Treadmills display speed in miles per hour (mph) or kilometers per hour (kph) — but most runners think in pace per mile or per kilometer. If you're training for a race, knowing the conversion is essential so your treadmill workout actually matches your outdoor training goals.
The table below covers every treadmill speed from 3.0 to 12.0 mph in 0.1 increments. Each row shows the equivalent pace per mile, pace per km, and the approximate effort level. Use the calculator below to convert any exact speed.
| Speed (mph) | Pace / mile | Pace / km | Effort level | 1hr distance |
|---|
Treadmill vs outdoor running
Running on a treadmill is measurably easier than running outside at the same speed. There's no wind resistance and the belt moves beneath you rather than you pushing off stationary ground. Most coaches recommend setting the treadmill incline to 1% to compensate — this makes the effort equivalent to outdoor running.
For race training, use the 1% incline rule for any run faster than an easy pace. For easy recovery runs, 0% incline is fine since the difference in effort is minimal at slower speeds.