Treadmill speed to pace, converted
Written by Jamie Irwin, Founder & EditorLast checked
A treadmill set to 10 km/h is a 6:00 per km pace, 9:39 per mile and 6.2 mph.
Treadmill pace calculator
Treadmill speed to pace km
Enter a speed above and it returns the pace, or enter the pace you want and it returns the speed to set. The chart covers the same ground without JavaScript: find the speed in the first column and read across. The 5k and 10k columns are the finish time if you held that speed for the whole distance, which is the part a bare conversion leaves you to work out for yourself.
| km/h | mph | min/km | min/mile | 5k | 10k | Effort |
|---|---|---|---|---|---|---|
| 3.0 | 1.9 | 20:00 | 32:11 | 1:40:00 | 3:20:00 | Slow walk |
| 3.5 | 2.2 | 17:09 | 27:35 | 1:25:43 | 2:51:26 | Slow walk |
| 4.0 | 2.5 | 15:00 | 24:08 | 1:15:00 | 2:30:00 | Slow walk |
| 4.5 | 2.8 | 13:20 | 21:27 | 1:06:40 | 2:13:20 | Walk |
| 5.0 | 3.1 | 12:00 | 19:19 | 1:00:00 | 2:00:00 | Walk |
| 5.5 | 3.4 | 10:55 | 17:33 | 54:33 | 1:49:05 | Walk |
| 6.0 | 3.7 | 10:00 | 16:06 | 50:00 | 1:40:00 | Brisk walk |
| 6.5 | 4.0 | 9:14 | 14:51 | 46:09 | 1:32:18 | Brisk walk |
| 7.0 | 4.3 | 8:34 | 13:48 | 42:51 | 1:25:43 | Jog |
| 7.5 | 4.7 | 8:00 | 12:52 | 40:00 | 1:20:00 | Jog |
| 8.0 | 5.0 | 7:30 | 12:04 | 37:30 | 1:15:00 | Jog |
| 8.5 | 5.3 | 7:04 | 11:22 | 35:18 | 1:10:35 | Jog |
| 9.0 | 5.6 | 6:40 | 10:44 | 33:20 | 1:06:40 | Jog |
| 9.5 | 5.9 | 6:19 | 10:10 | 31:35 | 1:03:09 | Run |
| 10.0 | 6.2 | 6:00 | 9:39 | 30:00 | 1:00:00 | Run |
| 10.5 | 6.5 | 5:43 | 9:12 | 28:34 | 57:09 | Run |
| 11.0 | 6.8 | 5:27 | 8:47 | 27:16 | 54:33 | Run |
| 11.5 | 7.1 | 5:13 | 8:24 | 26:05 | 52:10 | Run |
| 12.0 | 7.5 | 5:00 | 8:03 | 25:00 | 50:00 | Run |
| 12.5 | 7.8 | 4:48 | 7:43 | 24:00 | 48:00 | Run |
| 13.0 | 8.1 | 4:37 | 7:26 | 23:05 | 46:09 | Fast run |
| 13.5 | 8.4 | 4:27 | 7:09 | 22:13 | 44:27 | Fast run |
| 14.0 | 8.7 | 4:17 | 6:54 | 21:26 | 42:51 | Fast run |
| 14.5 | 9.0 | 4:08 | 6:40 | 20:41 | 41:23 | Fast run |
| 15.0 | 9.3 | 4:00 | 6:26 | 20:00 | 40:00 | Fast run |
| 15.5 | 9.6 | 3:52 | 6:14 | 19:21 | 38:43 | Fast run |
| 16.0 | 9.9 | 3:45 | 6:02 | 18:45 | 37:30 | Fast run |
| 16.5 | 10.3 | 3:38 | 5:51 | 18:11 | 36:22 | Fast run |
| 17.0 | 10.6 | 3:32 | 5:41 | 17:39 | 35:18 | Fast run |
| 17.5 | 10.9 | 3:26 | 5:31 | 17:09 | 34:17 | Fast run |
| 18.0 | 11.2 | 3:20 | 5:22 | 16:40 | 33:20 | Fast run |
| 18.5 | 11.5 | 3:15 | 5:13 | 16:13 | 32:26 | Fast run |
| 19.0 | 11.8 | 3:09 | 5:05 | 15:47 | 31:35 | Fast run |
| 19.5 | 12.1 | 3:05 | 4:57 | 15:23 | 30:46 | Fast run |
| 20.0 | 12.4 | 3:00 | 4:50 | 15:00 | 30:00 | Fast run |
The effort column is a plain description of the speed, not a claim about what it will do for anyone and not taken from a source. Where one person walks, another jogs.
Treadmill speed conversion chart
The same conversion led by mph, for a console set to imperial. The km/h column is rounded to the tenth a machine accepts.
| mph | km/h | min/mile | min/km |
|---|---|---|---|
| 2.0 | 3.2 | 30:00 | 18:38 |
| 2.5 | 4.0 | 24:00 | 14:55 |
| 3.0 | 4.8 | 20:00 | 12:26 |
| 3.5 | 5.6 | 17:09 | 10:39 |
| 4.0 | 6.4 | 15:00 | 9:19 |
| 4.5 | 7.2 | 13:20 | 8:17 |
| 5.0 | 8.0 | 12:00 | 7:27 |
| 5.5 | 8.9 | 10:55 | 6:47 |
| 6.0 | 9.7 | 10:00 | 6:13 |
| 6.5 | 10.5 | 9:14 | 5:44 |
| 7.0 | 11.3 | 8:34 | 5:20 |
| 7.5 | 12.1 | 8:00 | 4:58 |
| 8.0 | 12.9 | 7:30 | 4:40 |
| 8.5 | 13.7 | 7:04 | 4:23 |
| 9.0 | 14.5 | 6:40 | 4:09 |
| 9.5 | 15.3 | 6:19 | 3:55 |
| 10.0 | 16.1 | 6:00 | 3:44 |
| 10.5 | 16.9 | 5:43 | 3:33 |
| 11.0 | 17.7 | 5:27 | 3:23 |
| 11.5 | 18.5 | 5:13 | 3:15 |
| 12.0 | 19.3 | 5:00 | 3:06 |
Common treadmill settings
- 3 km/h is 1.9 mph, a pace of 20:00 per kilometre and 32:11 per mile. Slow walk. A 5k at that speed takes 1:40:00.
- 5 km/h is 3.1 mph, a pace of 12:00 per kilometre and 19:19 per mile. Walk. A 5k at that speed takes 1:00:00.
- 6 km/h is 3.7 mph, a pace of 10:00 per kilometre and 16:06 per mile. Brisk walk. A 5k at that speed takes 50:00.
- 8 km/h is 5.0 mph, a pace of 7:30 per kilometre and 12:04 per mile. Jog. A 5k at that speed takes 37:30.
- 10 km/h is 6.2 mph, a pace of 6:00 per kilometre and 9:39 per mile. Run. A 5k at that speed takes 30:00.
- 12 km/h is 7.5 mph, a pace of 5:00 per kilometre and 8:03 per mile. Run. A 5k at that speed takes 25:00.
Which units is your treadmill in?
This matters more than anything else on the page. A console showing 10 is either 9:39 a mile or 6:00 a mile, a gap of 3:39, so reading the unit beside the speed is the first thing to do. Are gym treadmills in km/h or mph covers what each brand's manual says and how to switch it, the speed converter turns one unit into the other, and how fast 10 is on a treadmill takes the single most confusing number on its own.
Why your treadmill and your watch disagree
A treadmill reports the speed it is commanding the belt to run at. A watch estimates your pace from GPS, which does not work indoors, or from wrist movement calibrated against your outdoor running. They are not measuring the same thing, so a gap between them is expected rather than a fault in either.
A belt slipping under load, or a machine out of calibration, will also run slower than the console claims. We have not measured any machine's belt speed and do not know how far any particular treadmill is out.
Working the other way, from a race time to the speed to set, the treadmill speed for a 5k, 10k or half marathon does it. For what a session costs in energy, the calorie calculator uses the MET method.
How this is calculated
Pace per kilometre is 3,600 / speed in km/h, in seconds. Pace per mile is that multiplied by 1.609344, a mile being exactly 1.609344 km rather than approximately. mph is km/h / 1.609344.
Finish times are pace per km x distance, at a constant speed, which is what a treadmill gives you and a road does not.
Every column comes from the exact speed, never from the rounded value of the column beside it, so no rounding compounds along a row. Times round to the nearest second at display and carry the rounding, so a pace never prints as 7:60. Speeds round to one decimal because that is the step a console takes.
Sources
- Independently verified, Independent publication
- One mile is exactly 1.609344 kmNIST (US National Institute of Standards and Technology)SI units — lengthOpened 19 September 2026Corroborated byWeights and Measures Act 1985 (UK)Schedule 1, Part VI: Mile = 1760 yards; YARD = 0.9144 metreOpened 19 September 2026NIST states that the inch has been exactly 25.4 mm since the international yard and pound agreement of 1959. A mile is 63,360 inches, so it is exactly 1,609.344 m. UK statute gives the same number by a different route: Schedule 1 Part VI of the Weights and Measures Act 1985 sets "Mile = 1760 yards" and "YARD = 0.9144 metre", and 1760 x 0.9144 is 1,609.344 exactly. THE CAVEAT, because it is the reason this is a B and not higher: both descend from the same 1959 international agreement, so they are independent publications rather than independent measurements. Neither copies the other, and an error in one would not reach the other, which is what the B test asks. It is a definition rather than a measurement either way, which is why every conversion on these pages is exact.
Limits
The finish times assume you hold one speed for the whole distance. On a treadmill that is achievable, which is rather the point of them, but a warm-up or a single slow kilometre moves the real total and the table makes no allowance for either.
Nothing here accounts for incline, which changes the effort of a speed considerably without changing the pace. The incline calculator covers that side.
Related tools
Looking for a machine rather than a number? See our guide to treadmills and what their specifications mean. Every specification there carries its source and the date it was checked.