Running pace tools
Treadmill Pace Calculator
Use this treadmill pace calculator to convert belt speed into running pace and estimate a road-equivalent pace for indoor workouts.
Move the speed slider to compare treadmill pace with road-equivalent pace.
Switch between KM and MI for km/h or mph treadmill settings.
Use the race calculator tab when you want to translate that pace into a finish-time target.
Calculator ready for this goal
Open this page with JavaScript enabled to use the interactive pace calculator with the right race distance or treadmill mode selected.
How to use this calculator
- 1. Open the Treadmill Conversion tab.
- 2. Move the speed slider to match your treadmill setting.
- 3. Compare the treadmill pace with the road-equivalent pace and switch units if needed.
Common treadmill speed conversions
| Goal | Pace | Use case |
|---|---|---|
| 8.0 km/h | 7:30/km or 12:04/mi | Easy running or run-walk range for many beginners. |
| 10.0 km/h | 6:00/km or 9:39/mi | A simple aerobic reference speed. |
| 12.0 km/h | 5:00/km or 8:03/mi | Common steady training speed. |
| 15.0 km/h | 4:00/km or 6:26/mi | Fast workout speed for experienced runners. |
Frequently asked questions
How do I convert treadmill speed to pace?
Pace is 60 divided by speed for each distance unit. For example, 10 km/h equals 6:00 per kilometer.
Why is road-equivalent pace different from treadmill pace?
Outdoor running includes air resistance, turns, surface changes, and small pace variation. The road-equivalent estimate gives a practical comparison point.
Should I use incline on a treadmill?
A small incline can make indoor running feel closer to outdoor effort, but the best setting depends on your workout goal and comfort.