Convert the number on the console into a pace you'd recognize outdoors.
Estimate only, not medical advice.
Treadmills display speed because that's what the motor controls. Runners think in pace because that's what a race clock rewards. The conversion is one division: pace per mile in minutes equals 60 divided by your speed in mph. This tool does that math both directions and adds an estimated finish time for whatever distance you're planning.
Set the distance unit to match how you're tracking the run. If your treadmill reads km/h, switch the speed unit before reading the result, since mixing units here will throw off the pace by a wide margin.
| Speed (mph) | Pace | Speed (km/h) |
|---|---|---|
| 4.0 | 15:00 /mi | 6.4 |
| 4.5 | 13:20 /mi | 7.2 |
| 5.0 | 12:00 /mi | 8.0 |
| 5.5 | 10:55 /mi | 8.9 |
| 6.0 | 10:00 /mi | 9.7 |
| 6.5 | 9:14 /mi | 10.5 |
| 7.0 | 8:34 /mi | 11.3 |
| 7.5 | 8:00 /mi | 12.1 |
| 8.0 | 7:30 /mi | 12.9 |
Table values are the same division the calculator runs above (60 ÷ mph), rounded to the nearest second.
If you're chasing a specific outdoor race pace, running it on an incline of 1 to 2 percent is a common way to approximate the effort of flat ground outside, since a completely flat treadmill removes the small resistance your body would otherwise be working against.
There's no wind resistance and the belt moves the ground under you, so the same pace can feel slightly easier at a flat, 0 percent incline. A common fix is a 1 percent incline to roughly match outdoor effort.
Divide 60 by the speed in mph. At 6.0 mph, 60 divided by 6 is 10, so that's a 10:00 mile.
It should, since both are doing the same division. If yours is off by more than a few seconds, the belt speed may be slightly miscalibrated; check it against a stopwatch over a known distance.
Yes. Switch the distance unit to km and this converts your treadmill's mph or km/h reading into pace per kilometer and an estimated time for that distance.