---
title: "Treadmill Pace Converter: km/h, mph to Pace | Run Pebble"
description: "Convert treadmill speed in km/h or mph to pace per km and per mile and back, with tables of common speeds and what the 1% incline research found."
url: https://runpebble.me/treadmill-pace-converter/
---

km/h · mph · per km · per mile

# Treadmill pace converter

Treadmills show speed; runners think in pace. Switch between the two, either way.

## From speed to pace

Pace is speed turned upside down: 60 divided by the speed in km/h gives minutes per kilometre, so 12 km/h is 5:00 per km. For miles, the treadmill’s mph works the same way with minutes per mile. Pick **Pace** above to go the other way, from the pace you want to the speed to set.

The tables list common treadmill settings. The row nearest your speed is highlighted.

| km/h | mph | Pace /km | Pace /mi |
| --- | --- | --- | --- |
| 6.0 | 3.73 | 10:00 | 16:06 |
| 6.5 | 4.04 | 9:14 | 14:51 |
| 7.0 | 4.35 | 8:34 | 13:48 |
| 7.5 | 4.66 | 8:00 | 12:52 |
| 8.0 | 4.97 | 7:30 | 12:04 |
| 8.5 | 5.28 | 7:04 | 11:22 |
| 9.0 | 5.59 | 6:40 | 10:44 |
| 9.5 | 5.90 | 6:19 | 10:10 |
| 10.0 | 6.21 | 6:00 | 9:39 |
| 10.5 | 6.52 | 5:43 | 9:12 |
| 11.0 | 6.84 | 5:27 | 8:47 |
| 11.5 | 7.15 | 5:13 | 8:24 |
| 12.0 | 7.46 | 5:00 | 8:03 |
| 12.5 | 7.77 | 4:48 | 7:43 |
| 13.0 | 8.08 | 4:37 | 7:26 |
| 13.5 | 8.39 | 4:27 | 7:09 |
| 14.0 | 8.70 | 4:17 | 6:54 |
| 14.5 | 9.01 | 4:08 | 6:40 |
| 15.0 | 9.32 | 4:00 | 6:26 |
| 15.5 | 9.63 | 3:52 | 6:14 |
| 16.0 | 9.94 | 3:45 | 6:02 |
| 16.5 | 10.25 | 3:38 | 5:51 |
| 17.0 | 10.56 | 3:32 | 5:41 |
| 17.5 | 10.87 | 3:26 | 5:31 |
| 18.0 | 11.18 | 3:20 | 5:22 |
| 18.5 | 11.50 | 3:15 | 5:13 |
| 19.0 | 11.81 | 3:09 | 5:05 |
| 19.5 | 12.12 | 3:05 | 4:57 |
| 20.0 | 12.43 | 3:00 | 4:50 |

| mph | km/h | Pace /km | Pace /mi |
| --- | --- | --- | --- |
| 4.0 | 6.44 | 9:19 | 15:00 |
| 4.5 | 7.24 | 8:17 | 13:20 |
| 5.0 | 8.05 | 7:27 | 12:00 |
| 5.5 | 8.85 | 6:47 | 10:55 |
| 6.0 | 9.66 | 6:13 | 10:00 |
| 6.5 | 10.46 | 5:44 | 9:14 |
| 7.0 | 11.27 | 5:20 | 8:34 |
| 7.5 | 12.07 | 4:58 | 8:00 |
| 8.0 | 12.87 | 4:40 | 7:30 |
| 8.5 | 13.68 | 4:23 | 7:04 |
| 9.0 | 14.48 | 4:09 | 6:40 |
| 9.5 | 15.29 | 3:55 | 6:19 |
| 10.0 | 16.09 | 3:44 | 6:00 |
| 10.5 | 16.90 | 3:33 | 5:43 |
| 11.0 | 17.70 | 3:23 | 5:27 |
| 11.5 | 18.51 | 3:15 | 5:13 |
| 12.0 | 19.31 | 3:06 | 5:00 |

## Should the treadmill be at 1%?

In a 1996 study by Jones and Doust, nine trained male runners ran on a treadmill at 0–3% incline and on a flat road outdoors at speeds of 2.92 to 5.0 m/s, about 10.5 to 18 km/h (6.5 to 11.2 mph, or 5:42 to 3:20 per km). A 1% incline came closest to the energy cost of running outdoors. They did not test slower speeds, so the study cannot say whether 1% is the best match for easier running.

## Sources

- The 1% incline: Jones AM, Doust JH. [A 1% treadmill grade most accurately reflects the energetic cost of outdoor running](https://doi.org/10.1080/02640419608727717). Journal of Sports Sciences 14(4), 321–327 (1996).
- 1 mile = 1.609 344 km and 1 mph = 1.609 344 km/h: [NIST Guide to the SI (Special Publication 811), Appendix B.8](https://www.nist.gov/pml/special-publication-811/nist-guide-si-appendix-b-conversion-factors/nist-guide-si-appendix-b8).

## Questions

**What treadmill speed is 5:00 per km?**

12 km/h, which is 7.46 mph. The same pace per mile is 8:03.

**What pace is 10 km/h?**

6:00 per km, or 9:39 per mile. At that speed a 5K takes 30 minutes.

**Why are mph and km/h paces so different?**

A mile is 1.609344 km, so every pace per mile is 1.609344 times the pace per km, and 6 mph is a quicker setting than 6 km/h.