Instantly convert between treadmill speed (km/h or mph) and running pace (min/km or min/mile). Works in both directions — enter a speed or a pace and get the equivalent value plus a full quick-reference table.
Quick reference
| km/h | mph | min/km | min/mile |
|---|---|---|---|
| 6 | 3.7 | 10:00 | 16:06 |
| 7 | 4.3 | 8:34 | 13:48 |
| 8 | 5.0 | 7:30 | 12:04 |
| 9 | 5.6 | 6:40 | 10:44 |
| 10 | 6.2 | 6:00 | 9:39 |
| 11 | 6.8 | 5:27 | 8:47 |
| 12 | 7.5 | 5:00 | 8:03 |
| 13 | 8.1 | 4:37 | 7:26 |
| 14 | 8.7 | 4:17 | 6:54 |
| 15 | 9.3 | 4:00 | 6:26 |
| 16 | 9.9 | 3:45 | 6:02 |
| 18 | 11.2 | 3:20 | 5:22 |
| 20 | 12.4 | 3:00 | 4:50 |
Treadmills display speed in km/h or mph, but most runners think in pace (min/km or min/mile). Converting between them is simple — pace = 60 / speed — but it's easy to miscalculate in the gym. Use the converter above or the quick-reference table in the calculator to set your belt speed without mental arithmetic.
Keep in mind that treadmill running is slightly easier than outdoor running at the same speed because there is no air resistance and the belt assists leg turnover. Setting the treadmill gradient to 1% compensates for this difference and more accurately replicates outdoor running effort.
| Level | Speed (km/h) | Pace (min/km) | Typical Use |
|---|---|---|---|
| Walk | 4–6 | 10:00–15:00 | Warm-up, recovery |
| Easy jog | 7–9 | 6:40–8:34 | Recovery run, base building |
| Moderate | 10–11 | 5:27–6:00 | Aerobic endurance |
| Tempo | 12–14 | 4:17–5:00 | Threshold training |
| Fast | 15–17 | 3:32–4:00 | VO₂max intervals, 5K pace |
| Very fast | 18–20 | 3:00–3:20 | Elite or sprint training |
Always warm up at a lower speed before reaching your target pace, and cool down for at least 5 minutes after hard efforts to safely lower your heart rate.