Treadmill Speed & Pace Calculator
Instantly convert between treadmill speed, running pace, distance, and time. Plan your workouts with precise metrics and track your progress.
Workout Details
Enter your distance and time to calculate speed and pace
Enter the total distance of your workout.
Your Workout Metrics
Speed, pace, and calorie estimates
Enter your workout distance and time above, then click Calculate Speed & Pace to see your metrics.
Treadmill Speed & Pace Chart
Use this chart to quickly find the corresponding pace for common treadmill speeds. Perfect for setting goals and tracking your progress.
| Speed (MPH) | Speed (KM/H) | Pace (min/mile) | Pace (min/km) | Activity Level |
|---|---|---|---|---|
| 2.0 | 3.2 | 30:00 | 18:38 | Slow Walk |
| 3.0 | 4.8 | 20:00 | 12:25 | Brisk Walk |
| 4.0 | 6.4 | 15:00 | 09:19 | Light Jog |
| 5.0 | 8.0 | 12:00 | 07:27 | Jogging |
| 6.0 | 9.7 | 10:00 | 06:12 | Running |
| 7.0 | 11.3 | 08:34 | 05:18 | Fast Run |
| 8.0 | 12.9 | 07:30 | 04:39 | Sprint |
| 9.0 | 14.5 | 06:40 | 04:08 | Fast Sprint |
| 10.0 | 16.1 | 06:00 | 03:43 | Elite Pace |
Treadmill Workout FAQ
Everything you need to know about treadmill speeds, pace conversion, and optimizing your running or walking workouts.
To convert speed (MPH) to pace (minutes per mile), divide 60 by the speed. For example, at 6.0 MPH, 60 / 6.0 = 10 minutes per mile. For kilometers, divide 60 by the speed in KM/H.
Beginners should start with a brisk walk at 3.0 to 3.5 MPH (4.8 to 5.6 KM/H). As cardiovascular fitness improves, you can transition to a light jog at 4.0 to 5.0 MPH (6.4 to 8.0 KM/H).
Treadmill calorie counters are estimates and often overestimate calories burned by 15-20%. They typically do not account for factors like age, body composition, or whether you are holding onto the handrails.
Outdoor running generally burns about 5% more calories due to wind resistance and varying terrain. To simulate outdoor running conditions on a treadmill, experts recommend setting the incline to 1%.
Pace is calculated by dividing your total time by your total distance. For example, if you run 3 miles in 24 minutes, your pace is 24 / 3 = 8 minutes per mile.