Treadmill Pace Calculator
Convert belt speed into running pace and estimate a road-equivalent pace for indoor workouts. Flick the tape or roll the digits to match your treadmill.
Treadmill · km/h
100
≈ 6.2 mph
- Actual pace
- 6:00 /km
- Road pace
- 6:14 /km
Common speeds
Flick the tape to change speed · pull your finger down for fine control
- 1Flick the speed tape and read treadmill pace and road-equivalent pace together.
- 2Switch between KM and MI in the header for km/h or mph treadmill settings.
- 3Open a race calculator when you want to turn that pace into a finish-time target.
How to use this calculator
- 1Set the unit to match your treadmill display, km/h or mph.
- 2Flick the speed tape, roll the digits, or type the exact belt speed.
- 3Compare the treadmill pace with the road-equivalent pace.
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.