Treadmill pace chart
Console speed in miles per hour, converted to the pace your watch would show and the time a race would take. Every tenth from 3.0 to 12.0 mph.
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The chart
| mph | min/mile | min/km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|
| 3.0 | 20:00 | 12:26 | 1:02:08 | 2:04:16 | 4:22:11 | 8:44:23 |
| 3.1 | 19:21 | 12:02 | 1:00:08 | 2:00:16 | 4:13:44 | 8:27:28 |
| 3.2 | 18:45 | 11:39 | 58:15 | 1:56:30 | 4:05:48 | 8:11:36 |
| 3.3 | 18:11 | 11:18 | 56:29 | 1:52:59 | 3:58:21 | 7:56:42 |
| 3.4 | 17:39 | 10:58 | 54:50 | 1:49:39 | 3:51:21 | 7:42:41 |
| 3.5 | 17:09 | 10:39 | 53:16 | 1:46:31 | 3:44:44 | 7:29:28 |
| 3.6 | 16:40 | 10:21 | 51:47 | 1:43:34 | 3:38:29 | 7:16:59 |
| 3.7 | 16:13 | 10:05 | 50:23 | 1:40:46 | 3:32:35 | 7:05:10 |
| 3.8 | 15:47 | 9:49 | 49:03 | 1:38:07 | 3:26:59 | 6:53:59 |
| 3.9 | 15:23 | 9:34 | 47:48 | 1:35:36 | 3:21:41 | 6:43:22 |
| 4.0 | 15:00 | 9:19 | 46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| 4.1 | 14:38 | 9:06 | 45:28 | 1:30:56 | 3:11:51 | 6:23:41 |
| 4.2 | 14:17 | 8:53 | 44:23 | 1:28:46 | 3:07:17 | 6:14:33 |
| 4.3 | 13:57 | 8:40 | 43:21 | 1:26:42 | 3:02:55 | 6:05:51 |
| 4.4 | 13:38 | 8:28 | 42:22 | 1:24:44 | 2:58:46 | 5:57:32 |
| 4.5 | 13:20 | 8:17 | 41:25 | 1:22:51 | 2:54:48 | 5:49:35 |
| 4.6 | 13:03 | 8:06 | 40:31 | 1:21:03 | 2:50:60 | 5:41:59 |
| 4.7 | 12:46 | 7:56 | 39:40 | 1:19:19 | 2:47:21 | 5:34:42 |
| 4.8 | 12:30 | 7:46 | 38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 4.9 | 12:15 | 7:37 | 38:03 | 1:16:05 | 2:40:31 | 5:21:03 |
| 5.0 | 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 5.1 | 11:46 | 7:19 | 36:33 | 1:13:06 | 2:34:14 | 5:08:27 |
| 5.2 | 11:32 | 7:10 | 35:51 | 1:11:42 | 2:31:16 | 5:02:31 |
| 5.3 | 11:19 | 7:02 | 35:10 | 1:10:21 | 2:28:24 | 4:56:49 |
| 5.4 | 11:07 | 6:54 | 34:31 | 1:09:02 | 2:25:40 | 4:51:19 |
| 5.5 | 10:55 | 6:47 | 33:54 | 1:07:47 | 2:23:01 | 4:46:01 |
| 5.6 | 10:43 | 6:39 | 33:17 | 1:06:35 | 2:20:27 | 4:40:55 |
| 5.7 | 10:32 | 6:32 | 32:42 | 1:05:24 | 2:17:60 | 4:35:59 |
| 5.8 | 10:21 | 6:26 | 32:08 | 1:04:17 | 2:15:37 | 4:31:14 |
| 5.9 | 10:10 | 6:19 | 31:36 | 1:03:11 | 2:13:19 | 4:26:38 |
| 6.0 | 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 6.1 | 9:50 | 6:07 | 30:34 | 1:01:07 | 2:08:57 | 4:17:53 |
| 6.2 | 9:41 | 6:01 | 30:04 | 1:00:08 | 2:06:52 | 4:13:44 |
| 6.3 | 9:31 | 5:55 | 29:35 | 59:11 | 2:04:51 | 4:09:42 |
| 6.4 | 9:23 | 5:50 | 29:08 | 58:15 | 2:02:54 | 4:05:48 |
| 6.5 | 9:14 | 5:44 | 28:41 | 57:21 | 2:01:01 | 4:02:01 |
| 6.6 | 9:05 | 5:39 | 28:15 | 56:29 | 1:59:11 | 3:58:21 |
| 6.7 | 8:57 | 5:34 | 27:49 | 55:39 | 1:57:24 | 3:54:48 |
| 6.8 | 8:49 | 5:29 | 27:25 | 54:50 | 1:55:40 | 3:51:21 |
| 6.9 | 8:42 | 5:24 | 27:01 | 54:02 | 1:53:60 | 3:47:59 |
| 7.0 | 8:34 | 5:20 | 26:38 | 53:16 | 1:52:22 | 3:44:44 |
| 7.1 | 8:27 | 5:15 | 26:15 | 52:31 | 1:50:47 | 3:41:34 |
| 7.2 | 8:20 | 5:11 | 25:53 | 51:47 | 1:49:15 | 3:38:29 |
| 7.3 | 8:13 | 5:06 | 25:32 | 51:04 | 1:47:45 | 3:35:30 |
| 7.4 | 8:06 | 5:02 | 25:11 | 50:23 | 1:46:18 | 3:32:35 |
| 7.5 | 8:00 | 4:58 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 7.6 | 7:54 | 4:54 | 24:32 | 49:03 | 1:43:30 | 3:26:59 |
| 7.7 | 7:48 | 4:51 | 24:13 | 48:25 | 1:42:09 | 3:24:18 |
| 7.8 | 7:42 | 4:47 | 23:54 | 47:48 | 1:40:50 | 3:21:41 |
| 7.9 | 7:36 | 4:43 | 23:36 | 47:12 | 1:39:34 | 3:19:08 |
| 8.0 | 7:30 | 4:40 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 8.1 | 7:24 | 4:36 | 23:01 | 46:02 | 1:37:06 | 3:14:13 |
| 8.2 | 7:19 | 4:33 | 22:44 | 45:28 | 1:35:55 | 3:11:51 |
| 8.3 | 7:14 | 4:30 | 22:28 | 44:55 | 1:34:46 | 3:09:32 |
| 8.4 | 7:09 | 4:26 | 22:12 | 44:23 | 1:33:38 | 3:07:17 |
| 8.5 | 7:04 | 4:23 | 21:56 | 43:52 | 1:32:32 | 3:05:04 |
| 8.6 | 6:59 | 4:20 | 21:41 | 43:21 | 1:31:28 | 3:02:55 |
| 8.7 | 6:54 | 4:17 | 21:26 | 42:51 | 1:30:25 | 3:00:49 |
| 8.8 | 6:49 | 4:14 | 21:11 | 42:22 | 1:29:23 | 2:58:46 |
| 8.9 | 6:44 | 4:11 | 20:57 | 41:53 | 1:28:23 | 2:56:45 |
| 9.0 | 6:40 | 4:09 | 20:43 | 41:25 | 1:27:24 | 2:54:48 |
| 9.1 | 6:36 | 4:06 | 20:29 | 40:58 | 1:26:26 | 2:52:52 |
| 9.2 | 6:31 | 4:03 | 20:16 | 40:31 | 1:25:30 | 2:50:60 |
| 9.3 | 6:27 | 4:01 | 20:03 | 40:05 | 1:24:35 | 2:49:09 |
| 9.4 | 6:23 | 3:58 | 19:50 | 39:40 | 1:23:41 | 2:47:21 |
| 9.5 | 6:19 | 3:55 | 19:37 | 39:15 | 1:22:48 | 2:45:36 |
| 9.6 | 6:15 | 3:53 | 19:25 | 38:50 | 1:21:56 | 2:43:52 |
| 9.7 | 6:11 | 3:51 | 19:13 | 38:26 | 1:21:05 | 2:42:11 |
| 9.8 | 6:07 | 3:48 | 19:01 | 38:03 | 1:20:16 | 2:40:31 |
| 9.9 | 6:04 | 3:46 | 18:50 | 37:40 | 1:19:27 | 2:38:54 |
| 10.0 | 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 10.1 | 5:56 | 3:41 | 18:27 | 36:55 | 1:17:53 | 2:35:45 |
| 10.2 | 5:53 | 3:39 | 18:17 | 36:33 | 1:17:07 | 2:34:14 |
| 10.3 | 5:50 | 3:37 | 18:06 | 36:12 | 1:16:22 | 2:32:44 |
| 10.4 | 5:46 | 3:35 | 17:55 | 35:51 | 1:15:38 | 2:31:16 |
| 10.5 | 5:43 | 3:33 | 17:45 | 35:30 | 1:14:55 | 2:29:49 |
| 10.6 | 5:40 | 3:31 | 17:35 | 35:10 | 1:14:12 | 2:28:24 |
| 10.7 | 5:36 | 3:29 | 17:25 | 34:51 | 1:13:31 | 2:27:01 |
| 10.8 | 5:33 | 3:27 | 17:16 | 34:31 | 1:12:50 | 2:25:40 |
| 10.9 | 5:30 | 3:25 | 17:06 | 34:12 | 1:12:10 | 2:24:19 |
| 11.0 | 5:27 | 3:23 | 16:57 | 33:54 | 1:11:30 | 2:23:01 |
| 11.1 | 5:24 | 3:22 | 16:48 | 33:35 | 1:10:52 | 2:21:43 |
| 11.2 | 5:21 | 3:20 | 16:39 | 33:17 | 1:10:14 | 2:20:27 |
| 11.3 | 5:19 | 3:18 | 16:30 | 32:60 | 1:09:36 | 2:19:13 |
| 11.4 | 5:16 | 3:16 | 16:21 | 32:42 | 1:08:60 | 2:17:60 |
| 11.5 | 5:13 | 3:15 | 16:13 | 32:25 | 1:08:24 | 2:16:48 |
| 11.6 | 5:10 | 3:13 | 16:04 | 32:08 | 1:07:48 | 2:15:37 |
| 11.7 | 5:08 | 3:11 | 15:56 | 31:52 | 1:07:14 | 2:14:27 |
| 11.8 | 5:05 | 3:10 | 15:48 | 31:36 | 1:06:39 | 2:13:19 |
| 11.9 | 5:03 | 3:08 | 15:40 | 31:20 | 1:06:06 | 2:12:12 |
| 12.0 | 5:00 | 3:06 | 15:32 | 31:04 | 1:05:33 | 2:11:06 |
Frequently asked questions
Is treadmill pace the same as outdoor pace?
Close, but a treadmill moves the ground for you and has no wind. Most runners find a 1% incline on the treadmill feels like flat road at the same console speed. Below about 7 mph the difference is small enough to ignore.
What speed is a 10-minute mile on a treadmill?
6.0 mph. A 9-minute mile is 6.7 mph, an 8-minute mile is 7.5 mph, and a 12-minute mile is 5.0 mph. The chart above lists every tenth of a mile per hour.
How accurate is the speed on a treadmill console?
Usually within 0.1 to 0.2 mph of true belt speed on a good machine, worse on cheap ones under a heavy runner. We check every treadmill we test against a calibrated wheel at 3, 6 and 9 mph and publish the difference.
What is a good walking speed on a treadmill?
A brisk walk for most adults is 3 to 4 mph, which is a 15 to 20 minute mile. Add incline before adding speed if you want more effort without jogging.