Free treadmill pace calculator. Convert treadmill speed (mph or km/h) to pace per mile or kilometer. Calculate equivalent outdoor pace with incline adjustment. Essential for runners matching outdoor training indoors.
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Easily convert treadmill speed to pace per mile or kilometer. Whether you're training indoors or comparing your treadmill workout to outdoor running, this calculator helps you understand exactly how fast you're moving and how incline affects your effort level.
Treadmill displays show speed (mph or km/h), but runners often think in pace (minutes per mile or km). This calculator converts between the two and accounts for incline, which significantly increases effort. A 1% incline approximates outdoor air resistance, while higher grades simulate hill training.
Pace Calculation
Pace (min/mile) = 60 ÷ Speed (mph)Know your treadmill pace equals what outdoor pace when weather forces you inside.
Hit your tempo, interval, or easy run paces accurately on the treadmill.
See how incline affects equivalent effort and calorie burn compared to flat running.
Practice goal race pace on treadmill with correct speed settings.
5.5-6.7 mph. Conversational pace for recovery days and long runs. Can hold for extended periods.
7.1-8.0 mph. Comfortably hard effort you can sustain for 20-40 minutes.
8.5-10.0 mph. Hard efforts lasting 1-5 minutes with recovery between.
10+ mph. All-out or near all-out efforts for short distances or times.
Research by Jones & Doust (1996) found that 1% incline best approximates the energy cost of outdoor running, compensating for lack of wind resistance and the moving belt.