Treadmill pace converter

Convert treadmill speed into running pace, and see how your incline changes the effort.

Your details

Treadmill pace

9:39

a mile (6:00 a km)

Speed10.0 km/h, 6.2 mph
Incline2%
Flat effort it matches8:52 a mile, 6.8 mph

A 1% incline roughly makes up for the lack of wind and the moving belt (Jones and Doust 1996). Treadmill speed displays can be a few per cent out.

The working

10 km/h at 2%

10 km/h is 6:00 a kilometre, or 9:39 a mile. The ACSM running equation adds 0.9 × grade to the cost of each metre, so 2% makes it feel like about 10.9 km/h on the flat: 8:52 a mile.

Speed to pace

Quick table

km/h	mph	Per mile	Per km
8	5.0	12:04	7:30
10	6.2	9:39	6:00
12	7.5	8:03	5:00
14	8.7	6:54	4:17

On the belt

Comfort and safety

Use the clip on safety key
Do not hold the rails; it changes the effort
Slow down gradually at the end
Treadmills heat up: have water and a fan

Read with care

What this cannot tell you

Machine accuracyGym belts can be a few per cent out.
DownhillMost treadmills cannot go downhill, which race courses do.
Your formBelt running feels different; give it a few sessions.

Questions

Common questions

What incline mimics outdoor running?

About 1%, according to a 1996 study.

What is 10 km/h in minutes per mile?

About 9:39 per mile.

Is treadmill running easier?

A little, without wind or uneven ground, which is why 1% helps.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.