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- Pace in minutes per mile = 60 ÷ speed in mph. Pace per kilometer = 60 ÷ speed in km/h.
- Enter your treadmill speed, a target pace, or the time and distance of a run, and get the pace, the speed in both units and finish times from a mile to a marathon.
- A treadmill set to 6 mph is a pace of 10:00 per mile.
- Add your weight and incline to estimate calories burned with the ACSM walking and running equations.
How to use the treadmill pace calculator
Choose what you know
Pick Treadmill speed if you read it from the display, Target pace if you know the pace you want, or Time and distance to work out the pace of a run.
Pick your units
Choose miles (mph) or kilometers (km/h) to match your treadmill.
Enter the numbers
Type the speed, the pace in minutes and seconds, or the distance and your time.
Read the results
See the pace per mile and per kilometer, the speed in both units and finish times. Open Calories and incline for calories burned.
How to figure out your running pace
To figure out your running pace, divide your time by your distance. If you ran 3 miles in 30 minutes, your pace is 30 ÷ 3 = 10 minutes per mile. For a 5K in 30:00, the pace is 30 ÷ 3.107 = 9:39 per mile, or 6:00 per kilometer. To set that pace on a treadmill, divide 60 by the pace: 60 ÷ 9.65 = about 6.2 mph. Choose Time and distance in the calculator to do this for any run.
How treadmill pace is calculated
Speed is distance per hour, and pace is time per distance, so one is the inverse of the other. Dividing 60 minutes by your speed gives the minutes needed for one mile or one kilometer.
Treadmill pace formulas
Pace per mile = 60 ÷ speed in mph
Pace per kilometer = 60 ÷ speed in km/h
Pace from a run = time ÷ distance
km/h = mph × 1.609344
Finish time = distance in miles × pace per mile
Fractions of a minute are converted to seconds, so a pace of 8.5714 minutes becomes 8:34.
Treadmill pace chart
Treadmill speed to pace
Pace per mile / pace per km / km/h.
- 3.0 mph 20:00 / 12:26 / 4.8
- 3.5 mph 17:09 / 10:39 / 5.6
- 4.0 mph 15:00 / 9:19 / 6.4
- 4.5 mph 13:20 / 8:17 / 7.2
- 5.0 mph 12:00 / 7:27 / 8.0
- 5.5 mph 10:55 / 6:47 / 8.9
- 6.0 mph 10:00 / 6:13 / 9.7
- 6.5 mph 9:14 / 5:44 / 10.5
- 7.0 mph 8:34 / 5:20 / 11.3
- 7.5 mph 8:00 / 4:58 / 12.1
- 8.0 mph 7:30 / 4:40 / 12.9
- 8.5 mph 7:04 / 4:23 / 13.7
- 9.0 mph 6:40 / 4:09 / 14.5
- 9.5 mph 6:19 / 3:55 / 15.3
- 10.0 mph 6:00 / 3:44 / 16.1
- 11.0 mph 5:27 / 3:23 / 17.7
- 12.0 mph 5:00 / 3:06 / 19.3
Each extra 1 mph takes a smaller slice off your pace as you speed up.
Race pace chart: 5K, 10K, half marathon and marathon
Finish times by pace per mile
Pace per km and treadmill speed, then 5K / 10K / half marathon / marathon.
- 6:00 per mile 3:44/km, 10.0 mph – 18:38 / 37:17 / 1:18:39 / 2:37:19
- 7:00 per mile 4:21/km, 8.6 mph – 21:45 / 43:30 / 1:31:46 / 3:03:32
- 8:00 per mile 4:58/km, 7.5 mph – 24:51 / 49:43 / 1:44:53 / 3:29:45
- 9:00 per mile 5:36/km, 6.7 mph – 27:58 / 55:55 / 1:57:59 / 3:55:58
- 10:00 per mile 6:13/km, 6.0 mph – 31:04 / 1:02:08 / 2:11:06 / 4:22:11
- 11:00 per mile 6:50/km, 5.5 mph – 34:11 / 1:08:21 / 2:24:12 / 4:48:24
- 12:00 per mile 7:27/km, 5.0 mph – 37:17 / 1:14:34 / 2:37:19 / 5:14:38
- 13:00 per mile 8:05/km, 4.6 mph – 40:23 / 1:20:47 / 2:50:25 / 5:40:51
- 14:00 per mile 8:42/km, 4.3 mph – 43:30 / 1:27:00 / 3:03:32 / 6:07:04
A 3-hour half marathon needs a pace of about 13:44 per mile (8:32 per km), which is about 4.4 mph on a treadmill.
Treadmill pace examples
Example 1: 6 mph
A common easy-run speed.
- Pace per mile 10:00
- Pace per kilometer 6:13
- Speed in km/h 9.66
- 5K time 31:04
- 10K time 1:02:08
- Half marathon 2:11:06
- Marathon 4:22:11
At a steady 6 mph, a 5K takes just over 31 minutes.
Example 2: 10 km/h
A treadmill that shows kilometers per hour.
- Pace per kilometer 6:00
- Pace per mile 9:39
- Speed in mph 6.2
10 km/h is a clean 6:00 per kilometer.
Example 3: a target pace of 8:00 per mile
You know the pace and want the speed.
- Treadmill speed 7.5 mph
- Speed in km/h 12.07
60 ÷ 8 = 7.5 mph.
Treadmill incline and calories
Walking uphill burns far more energy than walking on the flat, even at the same speed. The calculator uses the American College of Sports Medicine (ACSM) metabolic equations, which add a grade term to the speed term: walking VO2 = 0.1 × speed + 1.8 × speed × grade + 3.5, and running VO2 = 0.2 × speed + 0.9 × speed × grade + 3.5, with speed in meters per minute and grade as a decimal. Each liter of oxygen is about 5 calories.
Calories in 30 minutes for a 154 lb person
ACSM equations, rounded.
- Walking 3.0 mph, 0% incline 121 calories
- Walking 3.0 mph, 5% incline 197 calories
- Walking 3.0 mph, 10% incline 273 calories
- Walking 3.0 mph, 15% incline 349 calories
- Walking 3.5 mph, 12% incline 348 calories
- Running 6.0 mph, 0% incline 374 calories
- Running 6.0 mph, 1% incline 389 calories
A steep incline walk can burn about as much as an easy run. Totals include the calories you burn at rest anyway.
Where a treadmill pace calculator helps
Plan a workout
Pick the speed for an interval or a steady run from a target pace.
Convert a training plan
Turn a plan written in min/mile or min/km into treadmill speeds.
Estimate race times
See what a 5K, 10K or marathon takes at your usual speed.
Incline walking
See how much extra an incline adds to your calorie burn.
Many runners set a 1% incline to match outdoor effort, because there is no wind indoors. Treadmill belts can also read a little fast or slow. This tool is not medical or training advice. Build up speed and incline gradually and ask a doctor first if you have health concerns. Related tools: steps to miles calculator, calories burned calculator and heart rate zones calculator.
Treadmill pace calculator FAQ
How do I convert treadmill speed to pace?
Divide 60 by the speed in mph to get the minutes per mile. At 6 mph, 60 ÷ 6 = 10 minutes per mile. For minutes per kilometer, divide 60 by the speed in km/h.
How do I figure out my running pace?
Divide your time by your distance. 30 minutes for 3 miles is 10:00 per mile. Use Time and distance in the calculator for any run.
What is 6 mph in minutes per mile?
10:00 per mile, which is 6:13 per kilometer.
What is 7 mph in minutes per mile?
8:34 per mile, which is 5:20 per kilometer. 6.5 mph is 9:14 per mile and 8 mph is 7:30 per mile.
What speed is a 10 minute mile?
6 mph, or about 9.66 km/h.
What treadmill speed is an 8 minute mile?
7.5 mph, or about 12.07 km/h.
How long does a 5K take at 6 mph?
About 31 minutes and 4 seconds.
How many calories does incline walking burn?
For a 154 lb person walking at 3 mph for 30 minutes, about 121 calories at 0% incline and about 273 at 10%, using the ACSM equations.
Should I use an incline on the treadmill?
Many runners use about 1% to match outdoor effort, but it is a preference, not a rule. Steeper inclines are a good way to raise effort when walking.