Treadmill pace chart and converter
Your plan says 7:40 per mile. The treadmill says mph. Type either one and get the other, or read it off the chart below.
mph
/mi
/km
- 5K
- 31:04
- 10K
- 1:02:08
- Half marathon
- 2:11:06
- Marathon
- 4:22:11
Finish times assume you hold this speed the whole way.
Treadmill pace chart in mph
| mph | km/h | Pace per mile | Pace per km | 5K | Marathon |
|---|---|---|---|---|---|
| 4.0 | 6.4 | 15:00 | 9:19 | 46:36 | 6:33:17 |
| 4.5 | 7.2 | 13:20 | 8:17 | 41:25 | 5:49:35 |
| 5.0 | 8.0 | 12:00 | 7:27 | 37:17 | 5:14:38 |
| 5.5 | 8.9 | 10:55 | 6:47 | 33:54 | 4:46:01 |
| 6.0 | 9.7 | 10:00 | 6:13 | 31:04 | 4:22:11 |
| 6.5 | 10.5 | 9:14 | 5:44 | 28:41 | 4:02:01 |
| 7.0 | 11.3 | 8:34 | 5:20 | 26:38 | 3:44:44 |
| 7.5 | 12.1 | 8:00 | 4:58 | 24:51 | 3:29:45 |
| 8.0 | 12.9 | 7:30 | 4:40 | 23:18 | 3:16:38 |
| 8.5 | 13.7 | 7:04 | 4:23 | 21:56 | 3:05:04 |
| 9.0 | 14.5 | 6:40 | 4:09 | 20:43 | 2:54:48 |
| 9.5 | 15.3 | 6:19 | 3:55 | 19:37 | 2:45:36 |
| 10.0 | 16.1 | 6:00 | 3:44 | 18:38 | 2:37:19 |
| 10.5 | 16.9 | 5:43 | 3:33 | 17:45 | 2:29:49 |
| 11.0 | 17.7 | 5:27 | 3:23 | 16:57 | 2:23:01 |
| 11.5 | 18.5 | 5:13 | 3:15 | 16:13 | 2:16:48 |
| 12.0 | 19.3 | 5:00 | 3:06 | 15:32 | 2:11:06 |
Treadmill pace chart in km/h
| km/h | mph | Pace per mile | Pace per km | 5K | Marathon |
|---|---|---|---|---|---|
| 6.0 | 3.7 | 16:06 | 10:00 | 50:00 | 7:01:57 |
| 7.0 | 4.3 | 13:48 | 8:34 | 42:51 | 6:01:40 |
| 8.0 | 5.0 | 12:04 | 7:30 | 37:30 | 5:16:28 |
| 9.0 | 5.6 | 10:44 | 6:40 | 33:20 | 4:41:18 |
| 10.0 | 6.2 | 9:39 | 6:00 | 30:00 | 4:13:10 |
| 11.0 | 6.8 | 8:47 | 5:27 | 27:16 | 3:50:09 |
| 12.0 | 7.5 | 8:03 | 5:00 | 25:00 | 3:30:59 |
| 13.0 | 8.1 | 7:26 | 4:37 | 23:05 | 3:14:45 |
| 14.0 | 8.7 | 6:54 | 4:17 | 21:26 | 3:00:50 |
| 15.0 | 9.3 | 6:26 | 4:00 | 20:00 | 2:48:47 |
| 16.0 | 9.9 | 6:02 | 3:45 | 18:45 | 2:38:14 |
| 17.0 | 10.6 | 5:41 | 3:32 | 17:39 | 2:28:55 |
| 18.0 | 11.2 | 5:22 | 3:20 | 16:40 | 2:20:39 |
| 19.0 | 11.8 | 5:05 | 3:09 | 15:47 | 2:13:15 |
| 20.0 | 12.4 | 4:50 | 3:00 | 15:00 | 2:06:35 |
How the conversion works
- Pace per mile in minutes is 60 divided by the speed in mph. At 7.5 mph that is 8 minutes: an 8:00 mile.
- Pace per kilometer in minutes is 60 divided by the speed in km/h. At 12 km/h that is 5 minutes: a 5:00 kilometer.
- One mile is 1.609 kilometers, so mph times 1.609 is km/h.
- A treadmill shows the speed of its belt. Belts are not all calibrated the same, so two machines set to the same number can feel a little different.
Skip the arithmetic
AthleteSpace builds your running plan for free and, on a treadmill, shows the belt speed to set for every step of the workout, then counts you into the next one. See the running plans.