5k on a treadmill, by speed
Written by Jamie Miller, Founder & EditorLast checked
At 10 km/h, 5 kilometres takes 30 minutes exactly — which is why 10 km/h is such a common treadmill 5k target. Faster or slower, the table below covers the practical range.
| Speed | 5k time | Pace / km |
|---|---|---|
| 7 km/h | 42:51 | 8:34 /km |
| 8 km/h | 37:30 | 7:30 /km |
| 9 km/h | 33:20 | 6:40 /km |
| 10 km/h | 30:00 | 6:00 /km |
| 11 km/h | 27:16 | 5:27 /km |
| 12 km/h | 25:00 | 5:00 /km |
| 13 km/h | 23:05 | 4:37 /km |
| 14 km/h | 21:26 | 4:17 /km |
| 15 km/h | 20:00 | 4:00 /km |
| 16 km/h | 18:45 | 3:45 /km |
The arithmetic
Time = distance ÷ speed. At a constant 10 km/h, 5 km takes 5 ÷ 10 = 0.5 hours, exactly 30 minutes. Holding a constant speed is the one thing a treadmill does that running outside genuinely cannot guarantee — no traffic lights, no hills you did not choose, no pace drift.
What we have not established
This is arithmetic, not a claim about what pace is achievable for you. We have not measured anyone's actual 5k performance. How we review.
Related: full pace chart ·treadmill workouts