Treadmill speed to pace chart
| Speed | Pace per km | Pace per mile |
|---|---|---|
| 8 km/h | 7:30/km | 12:04/mi |
| 9 km/h | 6:40/km | 10:44/mi |
| 10 km/h | 6:00/km | 9:39/mi |
| 11 km/h | 5:27/km | 8:47/mi |
| 12 km/h | 5:00/km | 8:03/mi |
| 13 km/h | 4:37/km | 7:26/mi |
| 14 km/h | 4:17/km | 6:54/mi |
| 15 km/h | 4:00/km | 6:26/mi |
| 16 km/h | 3:45/km | 6:02/mi |
| 18 km/h | 3:20/km | 5:22/mi |
What incline is worth on the flat
At 10 km/h, each grade is the same effort as this pace on flat ground:
| Incline | Flat pace per km | Flat pace per mile |
|---|---|---|
| 0% | 6:00 | 9:39 |
| 1% | 5:44 | 9:14 |
| 2% | 5:30 | 8:52 |
| 3% | 5:17 | 8:30 |
| 4% | 5:05 | 8:11 |
| 5% | 4:54 | 7:53 |
| 6% | 4:43 | 7:36 |
| 8% | 4:25 | 7:06 |
| 10% | 4:08 | 6:40 |
| 12% | 3:54 | 6:16 |
How it works
Pace is 60 divided by speed. The incline figure uses the ACSM running equation, which gives the oxygen cost of running at a speed and grade. Setting the cost on the incline equal to the cost on the flat gives flat speed = incline speed x (1 + 4.5 x grade).
Set the treadmill to 1% for runs that should feel like outdoors. Your plan's paces work on a treadmill too: the training paces page gives every pace from a race time, and the pace calculator converts any time and distance.