Treadmill Pace Converter
Easily convert treadmill speeds in miles per hour (MPH) to pace per mile or pace per kilometer. Know exactly what pace you're running on the treadmill compared to outdoor running.
Treadmill Speed
7.5
mph
Your Pace
1:59
4:58
8:00
=
How to Use
Select a speed preset or use the slider
Choose a common training speed (Walk, Jog, Easy, Tempo, etc.) or drag the slider to any speed.
View your pace
See the equivalent pace per 400m, per kilometer, and per mile displayed instantly.
Compare speeds
Use the km/h conversion at the bottom to compare with metric treadmills.
How It Works
Pace (min/mile) = 60 / Speed (MPH)
Example: At 7.5 MPH
60 / 7.5 = 8.0 minutes per mile = 8:00/mi
To convert to km/h, multiply MPH by 1.609. For pace per km, divide the pace per mile by 1.609.
Frequently Asked Questions
How do I convert treadmill speed (MPH) to pace per mile?
Divide 60 by the treadmill speed in MPH. For example: 60 ÷ 6.0 MPH = 10:00 per mile, 60 ÷ 7.5 MPH = 8:00 per mile, 60 ÷ 10.0 MPH = 6:00 per mile. Use this calculator for instant conversions.
What treadmill speed equals my outdoor running pace?
Set the treadmill to match your outdoor pace using this converter. Keep in mind that treadmill running often feels slightly easier due to the moving belt, lack of wind resistance, and consistent surface. Many runners set treadmill incline to 1-2% to better simulate outdoor effort.
Why does the treadmill use MPH instead of pace?
Treadmill manufacturers typically display speed in miles per hour (MPH) because it's how motor speed is measured. This is a holdover from automotive conventions. Runners prefer pace (minutes per mile) because it directly relates to race times and training targets.
What are common treadmill speeds for training?
Easy run: 5.0-7.0 MPH (8:30-12:00/mile), Tempo run: 7.0-9.0 MPH (6:40-8:30/mile), Speed work: 9.0-12.0 MPH (5:00-6:40/mile). These vary significantly based on fitness level. Use your outdoor race paces as a guide.
Should I always run at the same treadmill speed?
No - vary your speeds just like outdoor training. Use slower speeds for easy recovery runs (5-6 MPH), moderate speeds for steady runs (7-8 MPH), and faster speeds for tempo and interval work. Mixing speeds helps develop different energy systems.