Treadmill Pace Calculator
Convert a treadmill speed into running pace per mile and per kilometer. Switch between mph and km/h, and see the flat-road equivalent pace when you add an incline.
Your pace
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Speed to Pace Reference
| Speed (km/h) | Speed (mph) | Pace /km | Pace /mile |
|---|---|---|---|
| 8.0 | 5.0 | 7:30 | 12:00 |
| 10.0 | 6.2 | 6:00 | 9:39 |
| 12.0 | 7.5 | 5:00 | 8:03 |
| 14.0 | 8.7 | 4:17 | 6:54 |
| 16.0 | 9.9 | 3:45 | 6:02 |
Why Add an Incline?
Running on a flat treadmill is slightly easier than running outdoors because there’s no air resistance to push through. Many runners set a 1% incline to better match outdoor effort. Steeper inclines add real climbing work — the flat-road equivalent pace estimates the outdoor pace that would feel about as hard, using a rule of thumb of roughly 12 seconds per mile per 1% of grade. It’s an estimate, not an exact figure.
Take It Outside
When you’re ready to run outdoors, map a route of the right distance with the run route planner, then check your target with the pace calculator.
Get Distance Tool
Download Distance Tool for iOS and start measuring in seconds.
