Treadmill pace chart (mph)
Pace per mile and kilometer for common treadmill speeds, with finish times if you held that speed for the whole race. For example, 6 mph is a 10:00 mile and a 6:13 kilometer.
| mph | km/h | Min/mile | Min/km | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 2.0 | 3.2 | 30:00 | 18:38 | 1:33:12 | 3:06:25 | 6:33:17 | 13:06:34 |
| 2.5 | 4.0 | 24:00 | 14:55 | 1:14:34 | 2:29:08 | 5:14:38 | 10:29:15 |
| 3.0 | 4.8 | 20:00 | 12:26 | 1:02:08 | 2:04:16 | 4:22:11 | 8:44:23 |
| 3.5 | 5.6 | 17:09 | 10:39 | 53:16 | 1:46:31 | 3:44:44 | 7:29:28 |
| 4.0 | 6.4 | 15:00 | 9:19 | 46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| 4.5 | 7.2 | 13:20 | 8:17 | 41:25 | 1:22:51 | 2:54:48 | 5:49:35 |
| 5.0 | 8.0 | 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 5.5 | 8.9 | 10:55 | 6:47 | 33:54 | 1:07:47 | 2:23:01 | 4:46:01 |
| 6.0 | 9.7 | 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 6.5 | 10.5 | 9:14 | 5:44 | 28:41 | 57:21 | 2:01:01 | 4:02:01 |
| 7.0 | 11.3 | 8:34 | 5:20 | 26:38 | 53:16 | 1:52:22 | 3:44:44 |
| 7.5 | 12.1 | 8:00 | 4:58 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 8.0 | 12.9 | 7:30 | 4:40 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 8.5 | 13.7 | 7:04 | 4:23 | 21:56 | 43:52 | 1:32:32 | 3:05:04 |
| 9.0 | 14.5 | 6:40 | 4:09 | 20:43 | 41:25 | 1:27:24 | 2:54:48 |
| 9.5 | 15.3 | 6:19 | 3:55 | 19:37 | 39:15 | 1:22:48 | 2:45:36 |
| 10.0 | 16.1 | 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 10.5 | 16.9 | 5:43 | 3:33 | 17:45 | 35:30 | 1:14:55 | 2:29:49 |
| 11.0 | 17.7 | 5:27 | 3:23 | 16:57 | 33:54 | 1:11:30 | 2:23:01 |
| 11.5 | 18.5 | 5:13 | 3:15 | 16:13 | 32:25 | 1:08:24 | 2:16:48 |
| 12.0 | 19.3 | 5:00 | 3:06 | 15:32 | 31:04 | 1:05:33 | 2:11:06 |
Treadmill pace chart (km/h)
For treadmills set to kilometers:
| km/h | mph | Min/km | Min/mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 5 | 3.1 | 12:00 | 19:19 | 1:00:00 | 2:00:00 | 4:13:10 | 8:26:20 |
| 6 | 3.7 | 10:00 | 16:06 | 50:00 | 1:40:00 | 3:30:59 | 7:01:57 |
| 7 | 4.3 | 8:34 | 13:48 | 42:51 | 1:25:43 | 3:00:50 | 6:01:40 |
| 8 | 5.0 | 7:30 | 12:04 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 9 | 5.6 | 6:40 | 10:44 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 10 | 6.2 | 6:00 | 9:39 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 11 | 6.8 | 5:27 | 8:47 | 27:16 | 54:33 | 1:55:05 | 3:50:09 |
| 12 | 7.5 | 5:00 | 8:03 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 13 | 8.1 | 4:37 | 7:26 | 23:05 | 46:09 | 1:37:22 | 3:14:45 |
| 14 | 8.7 | 4:17 | 6:54 | 21:26 | 42:51 | 1:30:25 | 3:00:50 |
| 15 | 9.3 | 4:00 | 6:26 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 16 | 9.9 | 3:45 | 6:02 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 17 | 10.6 | 3:32 | 5:41 | 17:39 | 35:18 | 1:14:28 | 2:28:55 |
| 18 | 11.2 | 3:20 | 5:22 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 19 | 11.8 | 3:09 | 5:05 | 15:47 | 31:35 | 1:06:37 | 2:13:15 |
| 20 | 12.4 | 3:00 | 4:50 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
What treadmill speed do I need for my pace?
Find your target pace per mile and set the treadmill to the speed next to it. If your treadmill only takes one decimal place, round to the nearest tenth.
| Pace per mile | mph | km/h | Pace per km |
|---|---|---|---|
| 5:00 | 12.00 | 19.31 | 3:06 |
| 5:30 | 10.91 | 17.56 | 3:25 |
| 6:00 | 10.00 | 16.09 | 3:44 |
| 6:30 | 9.23 | 14.86 | 4:02 |
| 7:00 | 8.57 | 13.79 | 4:21 |
| 7:30 | 8.00 | 12.87 | 4:40 |
| 8:00 | 7.50 | 12.07 | 4:58 |
| 8:30 | 7.06 | 11.36 | 5:17 |
| 9:00 | 6.67 | 10.73 | 5:36 |
| 9:30 | 6.32 | 10.16 | 5:54 |
| 10:00 | 6.00 | 9.66 | 6:13 |
| 10:30 | 5.71 | 9.20 | 6:31 |
| 11:00 | 5.45 | 8.78 | 6:50 |
| 11:30 | 5.22 | 8.40 | 7:09 |
| 12:00 | 5.00 | 8.05 | 7:27 |
| 13:00 | 4.62 | 7.43 | 8:05 |
| 14:00 | 4.29 | 6.90 | 8:42 |
| 15:00 | 4.00 | 6.44 | 9:19 |
| 16:00 | 3.75 | 6.04 | 9:57 |
| 17:00 | 3.53 | 5.68 | 10:34 |
| 18:00 | 3.33 | 5.36 | 11:11 |
| 20:00 | 3.00 | 4.83 | 12:26 |
How to convert mph to minutes per mile
- Minutes per mile = 60 ÷ mph. At 7.5 mph, 60 ÷ 7.5 = 8, an 8:00 mile. Multiply the decimal part by 60 for seconds: 60 ÷ 7 = 8.57, and 0.57 × 60 ≈ 34, so 8:34.
- mph = 60 ÷ minutes per mile. A 9:30 mile is 9.5 minutes, and 60 ÷ 9.5 = 6.3 mph.
- Minutes per km = minutes per mile ÷ 1.609. An 8:00 mile is a 4:58 kilometer.
MPH to km/h
One mile is exactly 1.609344 kilometers, so multiply mph by 1.609 for km/h and divide km/h by 1.609 for mph.
| mph | km/h | km/h | mph |
|---|---|---|---|
| 1 | 1.61 | 1 | 0.62 |
| 2 | 3.22 | 2 | 1.24 |
| 3 | 4.83 | 3 | 1.86 |
| 4 | 6.44 | 4 | 2.49 |
| 5 | 8.05 | 5 | 3.11 |
| 6 | 9.66 | 6 | 3.73 |
| 7 | 11.27 | 7 | 4.35 |
| 8 | 12.87 | 8 | 4.97 |
| 9 | 14.48 | 9 | 5.59 |
| 10 | 16.09 | 10 | 6.21 |
| 11 | 17.70 | 11 | 6.84 |
| 12 | 19.31 | 12 | 7.46 |
| 13 | 20.92 | 13 | 8.08 |
| 14 | 22.53 | 14 | 8.70 |
| 15 | 24.14 | 15 | 9.32 |
What is the average walking speed?
About 2.5 mph for adults walking at their usual pace, slowing with age. These are usual walking speeds from the NIH Toolbox study of 1,320 US adults, timed over 4 meters from a standing start:
| Age | Men | Women |
|---|---|---|
| 18–29 | 2.6 mph22:44 /mi · 4.2 km/h | 2.5 mph24:10 /mi · 4.0 km/h |
| 30–39 | 2.7 mph22:10 /mi · 4.4 km/h | 2.6 mph23:19 /mi · 4.1 km/h |
| 40–49 | 2.7 mph22:10 /mi · 4.4 km/h | 2.6 mph23:32 /mi · 4.1 km/h |
| 50–59 | 2.6 mph23:07 /mi · 4.2 km/h | 2.6 mph23:19 /mi · 4.1 km/h |
| 60–69 | 2.6 mph23:07 /mi · 4.2 km/h | 2.3 mph25:33 /mi · 3.8 km/h |
| 70–79 | 2.4 mph25:04 /mi · 3.9 km/h | 2.2 mph27:06 /mi · 3.6 km/h |
| 80–85 | 2.2 mph27:39 /mi · 3.5 km/h | 2.1 mph28:14 /mi · 3.4 km/h |
A short test from a standing start can read slower than a walk at a steady pace. A meta-analysis of 41 studies, which warns that its figures may not match tests like that, found average normal walking speeds from 2.1 mph (women aged 80 to 99) to 3.2 mph (men aged 40 to 49). When young adults in another study were simply told to walk at a moderate pace around an indoor course, they averaged 3.3 mph.
The CDC counts walking at 2.5 mph or faster as brisk, moderate-intensity exercise. Most walking pads top out around 4 mph, a 15:00 mile; see our walking pad picks for models with higher top speeds.
How hard is each treadmill walking speed?
Measured on a treadmill with no incline in adults aged 21 to 40. METs compare the effort to sitting still (1 MET); the CDC calls 3 to 5.9 METs moderate and 6 or more vigorous.
| Speed | Pace | Steps per minute | METs | Intensity |
|---|---|---|---|---|
| 0.5 mph0.8 km/h | 2:00:00 /mi | 45 | 2.1 | Below moderate |
| 1 mph1.6 km/h | 1:00:00 /mi | 68 | 2.4 | Below moderate |
| 1.5 mph2.4 km/h | 40:00 /mi | 84 | 2.6 | Below moderate |
| 2 mph3.2 km/h | 30:00 /mi | 96 | 2.9 | Below moderate |
| 2.5 mph4.0 km/h | 24:00 /mi | 106 | 3.4 | Moderate |
| 3 mph4.8 km/h | 20:00 /mi | 114 | 4.0 | Moderate |
| 3.5 mph5.6 km/h | 17:09 /mi | 122 | 5.0 | Moderate |
| 4 mph6.4 km/h | 15:00 /mi | 129 | 6.2 | Vigorous |
Steps per minute also tell you how far your steps take you. Our steps to miles calculator turns a step count into distance by height and pace.
Is treadmill pace the same as running outside?
Close, but a treadmill is slightly easier because you don't push against air. In a study of trained runners, setting a 1% incline matched the energy cost of road running at about 6.5 to 11 mph. At the slowest speeds tested, road running cost no more than the flat treadmill, and the study did not test walking. Incline also changes calories a lot more than speed alone; the treadmill calorie calculator shows how much.
How this chart works
Everything here is arithmetic: pace is 60 divided by speed, a mile is exactly 1.609344 km, a half marathon is 21.0975 km and a marathon 42.195 km. Finish times assume one steady speed for the whole race, no incline, and a treadmill that runs at the speed it displays.
Choosing a treadmill for running? See our treadmill picks.
Sources
- NIST Special Publication 811, Appendix B.8 (mile = 1609.344 m exactly). www.nist.gov/pml/special-publication-811/nist-guide-si-appendix-b-conversion-factors/nist-guide-si-appendix-b8
- World Athletics Technical Rules, TR 55.1 (road race distances; marathon 42.195 km). worldathletics.org/about-iaaf/documents/book-of-rules
- Bohannon RW, Wang YC (2019). Four-meter gait speed: normative values and reliability determined for adults participating in the NIH Toolbox Study. Arch Phys Med Rehabil 100(3):509–513. pmc.ncbi.nlm.nih.gov/articles/PMC6363908/
- Bohannon RW, Williams Andrews A (2011). Normal walking speed: a descriptive meta-analysis. Physiotherapy 97(3):182–189. doi.org/10.1016/j.physio.2010.12.004
- Barreira TV, Rowe DA, Kang M (2010). Parameters of walking and jogging in healthy young adults. Int J Exerc Sci 3(1):4–13. strathprints.strath.ac.uk/27304/
- Tudor-Locke C et al. (2019). Walking cadence (steps/min) and intensity in 21–40 year olds: CADENCE-adults. Int J Behav Nutr Phys Act 16:8. doi.org/10.1186/s12966-019-0769-6
- CDC. How to measure physical activity intensity (brisk walking, METs). www.cdc.gov/physical-activity-basics/measuring/index.html
- Jones AM, Doust JH (1996). J Sports Sci 14(4):321–327 (treadmill grade and outdoor running). doi.org/10.1080/02640419608727717
Sources checked 2026-10-07.