| Treadmill speed | Pace per mile | Pace per km | 5K time |
|---|---|---|---|
| 4.0 mph | 15:00 | 9:19 | 0:46:36 |
| 4.5 mph | 13:20 | 8:17 | 0:41:25 |
| 5.0 mph | 12:00 | 7:27 | 0:37:17 |
| 5.5 mph | 10:55 | 6:47 | 0:33:54 |
| 6.0 mph | 10:00 | 6:13 | 0:31:04 |
| 6.5 mph | 9:14 | 5:44 | 0:28:41 |
| 7.0 mph | 8:34 | 5:20 | 0:26:38 |
| 7.5 mph | 8:00 | 4:58 | 0:24:51 |
| 8.0 mph | 7:30 | 4:40 | 0:23:18 |
| 8.5 mph | 7:04 | 4:23 | 0:21:56 |
| 9.0 mph | 6:40 | 4:09 | 0:20:43 |
| 9.5 mph | 6:19 | 3:55 | 0:19:37 |
| 10.0 mph | 6:00 | 3:44 | 0:18:38 |
| 10.5 mph | 5:43 | 3:33 | 0:17:45 |
| 11.0 mph | 5:27 | 3:23 | 0:16:57 |
| 11.5 mph | 5:13 | 3:15 | 0:16:13 |
| 12.0 mph | 5:00 | 3:06 | 0:15:32 |
Pace per mile is 60 divided by the speed in mph. Treadmill calibration varies from machine to machine, so treat the chart as a guide.
Reading the chart
Find your treadmill speed in the first column. The second and third columns show the pace you are running per mile and per kilometer, and the last column shows how long a 5K would take at that speed. To go the other way, find the pace you want and set the treadmill to the speed on the same row. Many treadmills step in 0.1 mph increments; for speeds between the rows, the pace calculator gives the exact pace.
Common targets
- 10:00 per mile is 6.0 mph.
- 9:00 per mile is about 6.7 mph.
- 8:00 per mile is 7.5 mph.
- 7:00 per mile is about 8.6 mph.
Convert any speed with the pace calculator.
Treadmill vs running outside
With no wind resistance and a moving belt, treadmill running at 0% incline usually feels a little easier than the same pace outdoors. A 1% incline is often suggested to make the effort closer to running outside, based on a 1996 study by Jones and Doust.
Using the chart for a 5K plan
Pick a goal time, find the matching row and run short intervals at that speed with recovery jogs between them. As the intervals feel easier, make them longer until you can hold the speed for the full distance. For a 31-minute 5K, for example, the target speed is about 6.0 mph.
