Treadmill Pace Conversions

The big problem with running on a treadmill is that it requires less effort than running outside; the moving belt helps propel your feet forward, and there’s no wind resistance to hold you back. If you’re training for a marathon or just trying to keep up your pace, you can pump up the incline in order to make running on a treadmill compare to the efforts exerted when running outside. The chart below will show you just how much the percentage of incline affects how fast you’re moving.

At first glance, you may be confused as to why the pace on a flat road is not the same as the pace on a treadmill with 0% incline. Because of the propelling belt and lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace.

It is recommended to use a 1% incline on the treadmill to best mimic running outside on a level road.

Treadmill MPH setting Pace per mile Equivalent paces by incline
0% 1% 2% 3% 4% 5%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38
5.2 11:32 12:02 11:18 10:42 10:11 9:44 9:20
5.4 11:07 11:35 10:55 10:20 9:51 9:26 9:03
5.6 10:43 11:10 10:32 10:00 9:33 9:09 8:48
5.8 10:21 10:47 10:12 9:42 9:16 8:53 8:33
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19
6.1 9:50 10:15 9:43 9:16 8:52 8:31 8:12
6.2 9:41 10:05 9:34 9:08 8:44 8:24 8:06
6.3 9:31 9:56 9:26 9:00 8:37 8:17 7:59
6.4 9:23 9:46 9:17 8:52 8:30 8:10 7:53
6.5 9:14 9:37 9:09 8:45 8:23 8:04 7:47
6.6 9:05 9:29 9:01 8:37 8:16 7:58 7:41
6.7 8:57 9:20 8:53 8:30 8:10 7:52 7:35
6.8 8:49 9:12 8:45 8:23 8:03 7:46 7:30
6.9 8:42 9:04 8:39 8:17 7:57 7:40 7:24
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19
7.1 8:27 8:49 8:25 8:04 7:45 7:29 7:14
7.2 8:20 8:41 8:18 7:58 7:40 7:23 7:09
7.3 8:13 8:34 8:12 7:52 7:34 7:18 7:04
7.4 8:06 8:27 8:05 7:46 7:28 7:13 6:59
7.5 8:00 8:20 7:59 7:40 7:23 7:08 6:54
7.6 7:54 8:14 7:53 7:34 7:18 7:03 6:50
7.7 7:48 8:07 7:47 7:29 7:13 6:58 6:45
7.8 7:42 8:01 7:41 7:24 7:08 6:54 6:41
7.9 7:36 7:55 7:36 7:18 7:03 6:49 6:37
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:32
8.1 7:24 7:43 7:25 7:08 6:54 6:40 6:28
8.2 7:19 7:38 7:20 7:04 6:49 6:36 6:24
8.3 7:14 7:32 7:15 6:59 6:45 6:32 6:20
8.4 7:09 7:27 7:10 6:54 6:40 6:28 6:16
8.5 7:04 7:22 7:05 6:50 6:36 6:24 6:13
8.6 6:59 7:16 7:00 6:45 6:32 6:20 6:09
8.7 6:54 7:11 6:55 6:41 6:28 6:16 6:05
8.8 6:49 7:07 6:51 6:37 6:24 6:12 6:02
8.9 6:44 7:02 6:46 6:32 6:20 6:09 5:58
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55
9.1 6:36 6:52 6:38 6:24 6:12 6:01 5:51
9.2 6:31 6:48 6:34 6:20 6:09 5:58 5:48
9.3 6:27 6:44 6:29 6:17 6:05 5:55 5:45
9.4 6:23 6:39 6:25 6:13 6:02 5:51 5:42
9.5 6:19 6:35 6:22 6:09 5:58 5:48 5:39
9.6 6:15 6:31 6:18 6:06 5:55 5:45 5:35
9.7 6:11 6:27 6:14 6:02 5:51 5:42 5:32
9.8 6:07 6:23 6:10 5:59 5:48 5:38 5:30
9.9 6:04 6:19 6:07 5:55 5:45 5:35 5:27
10.0 6:00 6:15 6:03 5:52 5:42 5:32 5:24
10.1 5:56 6:12 6:00 5:49 5:39 5:29 5:21
10.2 5:53 6:08 5:56 5:45 5:36 5:27 5:18
10.3 5:50 6:04 5:53 5:42 5:33 5:24 5:16
10.4 5:46 6:01 5:50 5:39 5:30 5:21 5:13
10.5 5:43 5:57 5:46 5:36 5:27 5:18 5:10
10.6 5:40 5:54 5:43 5:33 5:24 5:15 5:08
10.7 5:36 5:51 5:40 5:30 5:21 5:13 5:05
10.8 5:33 5:48 5:37 5:27 5:18 5:10 5:03
10.9 5:30 5:44 5:34 5:24 5:16 5:08 5:00
11.0 5:27 5:41 5:31 5:22 5:13 5:05 4:58
11.2 5:21 5:35 5:25 5:16 5:08 5:00 4:53
11.4 5:16 5:29 5:20 5:11 5:03 4:55 4:49
11.6 5:10 5:24 5:14 5:06 4:58 4:51 4:44
11.8 5:05 5:18 5:09 5:01 4:53 4:46 4:40
12.0 5:00 5:13 5:04 4:56 4:49 4:42 4:36

About Jonathan

Jonathan is a distance runner, cyclist and aspiring triathlete. With no formal training or running background Jonathan emerged on the local running scene in the spring of 2010 at the age of 27. Quick to get involved with local runners and pick up guidance, Jonathan saw efficient returns on his efforts and began to constantly ramp up training. With quick improvements, Jonathan was soon running sub 3:00 marathons and helping others get fit and fast. Jonathan has become heavily involved in the lower Hudson Valley running scene and founded Hudson Valley Running in 2013 to help other aspiring athletes get started and improve. Jonathan is currently an active member of Rockland Road Runners, New York Road Runners, USATF, Outer Loop Running Club, and 50 States Marathon Club.