TREADMILL · 4.0 TO 12.0 MPH · KM/H · MIN/MILE · MIN/KM
Treadmill pace chart
6.0 mph is a 10:00 mile (6:13 per km, 9.66 km/h): a 5K in 31:04, a 10K in 1:02:08, a half marathon in 2:11:06 and a marathon in 4:22:11. 7.5 mph is 8:00 per mile and 10.0 mph is 6:00. The chart runs from 4.0 mph to 12.0 mph in 0.1 steps.
Know your speed? Turn it into a race plan with exact splits that end on your goal, or a band to wear on the belt.
Get splits for your goal timePrint a pace bandType any speed
Treadmill speed chart, 4.0 to 12.0 mph
Each row is one setting on the display, for a whole run at that constant speed and no incline. Pace is to the nearest second, and every finish time is worked out from the exact pace and then rounded, so a row is never a rounded pace times a distance. Jump to a speed: 5, 6, 7, 8, 9, 10, 11, 12 mph. To use it on paper, print this page (Ctrl+P or Cmd+P): the chart prints on its own, without the menus. Or download the chart as a CSV.
| Mph | Km/h | Per mile | Per km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|---|
| 4.0 | 6.44 | 15:00 | 9:19 | 46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| 4.1 | 6.60 | 14:38 | 9:06 | 45:28 | 1:30:56 | 3:11:51 | 6:23:41 |
| 4.2 | 6.76 | 14:17 | 8:53 | 44:23 | 1:28:46 | 3:07:17 | 6:14:33 |
| 4.3 | 6.92 | 13:57 | 8:40 | 43:21 | 1:26:42 | 3:02:55 | 6:05:51 |
| 4.4 | 7.08 | 13:38 | 8:28 | 42:22 | 1:24:44 | 2:58:46 | 5:57:32 |
| 4.5 | 7.24 | 13:20 | 8:17 | 41:25 | 1:22:51 | 2:54:48 | 5:49:35 |
| 4.6 | 7.40 | 13:03 | 8:06 | 40:31 | 1:21:03 | 2:51:00 | 5:41:59 |
| 4.7 | 7.56 | 12:46 | 7:56 | 39:40 | 1:19:19 | 2:47:21 | 5:34:42 |
| 4.8 | 7.72 | 12:30 | 7:46 | 38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 4.9 | 7.89 | 12:15 | 7:37 | 38:03 | 1:16:05 | 2:40:31 | 5:21:03 |
| 5.0 | 8.05 | 12:00 | 7:27 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 5.1 | 8.21 | 11:46 | 7:19 | 36:33 | 1:13:06 | 2:34:14 | 5:08:27 |
| 5.2 | 8.37 | 11:32 | 7:10 | 35:51 | 1:11:42 | 2:31:16 | 5:02:31 |
| 5.3 | 8.53 | 11:19 | 7:02 | 35:10 | 1:10:21 | 2:28:24 | 4:56:49 |
| 5.4 | 8.69 | 11:07 | 6:54 | 34:31 | 1:09:02 | 2:25:40 | 4:51:19 |
| 5.5 | 8.85 | 10:55 | 6:47 | 33:54 | 1:07:47 | 2:23:01 | 4:46:01 |
| 5.6 | 9.01 | 10:43 | 6:39 | 33:17 | 1:06:35 | 2:20:27 | 4:40:55 |
| 5.7 | 9.17 | 10:32 | 6:32 | 32:42 | 1:05:24 | 2:18:00 | 4:35:59 |
| 5.8 | 9.33 | 10:21 | 6:26 | 32:08 | 1:04:17 | 2:15:37 | 4:31:14 |
| 5.9 | 9.50 | 10:10 | 6:19 | 31:36 | 1:03:11 | 2:13:19 | 4:26:38 |
| 6.0 | 9.66 | 10:00 | 6:13 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 6.1 | 9.82 | 9:50 | 6:07 | 30:34 | 1:01:07 | 2:08:57 | 4:17:53 |
| 6.2 | 9.98 | 9:41 | 6:01 | 30:04 | 1:00:08 | 2:06:52 | 4:13:44 |
| 6.3 | 10.14 | 9:31 | 5:55 | 29:35 | 59:11 | 2:04:51 | 4:09:42 |
| 6.4 | 10.30 | 9:23 | 5:50 | 29:08 | 58:15 | 2:02:54 | 4:05:48 |
| 6.5 | 10.46 | 9:14 | 5:44 | 28:41 | 57:21 | 2:01:01 | 4:02:01 |
| 6.6 | 10.62 | 9:05 | 5:39 | 28:15 | 56:29 | 1:59:11 | 3:58:21 |
| 6.7 | 10.78 | 8:57 | 5:34 | 27:49 | 55:39 | 1:57:24 | 3:54:48 |
| 6.8 | 10.94 | 8:49 | 5:29 | 27:25 | 54:50 | 1:55:40 | 3:51:21 |
| 6.9 | 11.10 | 8:42 | 5:24 | 27:01 | 54:02 | 1:54:00 | 3:47:59 |
| 7.0 | 11.27 | 8:34 | 5:20 | 26:38 | 53:16 | 1:52:22 | 3:44:44 |
| 7.1 | 11.43 | 8:27 | 5:15 | 26:15 | 52:31 | 1:50:47 | 3:41:34 |
| 7.2 | 11.59 | 8:20 | 5:11 | 25:53 | 51:47 | 1:49:15 | 3:38:29 |
| 7.3 | 11.75 | 8:13 | 5:06 | 25:32 | 51:04 | 1:47:45 | 3:35:30 |
| 7.4 | 11.91 | 8:06 | 5:02 | 25:11 | 50:23 | 1:46:18 | 3:32:35 |
| 7.5 | 12.07 | 8:00 | 4:58 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 7.6 | 12.23 | 7:54 | 4:54 | 24:32 | 49:03 | 1:43:30 | 3:26:59 |
| 7.7 | 12.39 | 7:48 | 4:51 | 24:13 | 48:25 | 1:42:09 | 3:24:18 |
| 7.8 | 12.55 | 7:42 | 4:47 | 23:54 | 47:48 | 1:40:50 | 3:21:41 |
| 7.9 | 12.71 | 7:36 | 4:43 | 23:36 | 47:12 | 1:39:34 | 3:19:08 |
| 8.0 | 12.87 | 7:30 | 4:40 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 8.1 | 13.04 | 7:24 | 4:36 | 23:01 | 46:02 | 1:37:06 | 3:14:13 |
| 8.2 | 13.20 | 7:19 | 4:33 | 22:44 | 45:28 | 1:35:55 | 3:11:51 |
| 8.3 | 13.36 | 7:14 | 4:30 | 22:28 | 44:55 | 1:34:46 | 3:09:32 |
| 8.4 | 13.52 | 7:09 | 4:26 | 22:12 | 44:23 | 1:33:38 | 3:07:17 |
| 8.5 | 13.68 | 7:04 | 4:23 | 21:56 | 43:52 | 1:32:32 | 3:05:04 |
| 8.6 | 13.84 | 6:59 | 4:20 | 21:41 | 43:21 | 1:31:28 | 3:02:55 |
| 8.7 | 14.00 | 6:54 | 4:17 | 21:26 | 42:51 | 1:30:25 | 3:00:49 |
| 8.8 | 14.16 | 6:49 | 4:14 | 21:11 | 42:22 | 1:29:23 | 2:58:46 |
| 8.9 | 14.32 | 6:44 | 4:11 | 20:57 | 41:53 | 1:28:23 | 2:56:45 |
| 9.0 | 14.48 | 6:40 | 4:09 | 20:43 | 41:25 | 1:27:24 | 2:54:48 |
| 9.1 | 14.65 | 6:36 | 4:06 | 20:29 | 40:58 | 1:26:26 | 2:52:52 |
| 9.2 | 14.81 | 6:31 | 4:03 | 20:16 | 40:31 | 1:25:30 | 2:51:00 |
| 9.3 | 14.97 | 6:27 | 4:01 | 20:03 | 40:05 | 1:24:35 | 2:49:09 |
| 9.4 | 15.13 | 6:23 | 3:58 | 19:50 | 39:40 | 1:23:41 | 2:47:21 |
| 9.5 | 15.29 | 6:19 | 3:55 | 19:37 | 39:15 | 1:22:48 | 2:45:36 |
| 9.6 | 15.45 | 6:15 | 3:53 | 19:25 | 38:50 | 1:21:56 | 2:43:52 |
| 9.7 | 15.61 | 6:11 | 3:51 | 19:13 | 38:26 | 1:21:05 | 2:42:11 |
| 9.8 | 15.77 | 6:07 | 3:48 | 19:01 | 38:03 | 1:20:16 | 2:40:31 |
| 9.9 | 15.93 | 6:04 | 3:46 | 18:50 | 37:40 | 1:19:27 | 2:38:54 |
| 10.0 | 16.09 | 6:00 | 3:44 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 10.1 | 16.25 | 5:56 | 3:41 | 18:27 | 36:55 | 1:17:53 | 2:35:45 |
| 10.2 | 16.42 | 5:53 | 3:39 | 18:17 | 36:33 | 1:17:07 | 2:34:14 |
| 10.3 | 16.58 | 5:50 | 3:37 | 18:06 | 36:12 | 1:16:22 | 2:32:44 |
| 10.4 | 16.74 | 5:46 | 3:35 | 17:55 | 35:51 | 1:15:38 | 2:31:16 |
| 10.5 | 16.90 | 5:43 | 3:33 | 17:45 | 35:30 | 1:14:55 | 2:29:49 |
| 10.6 | 17.06 | 5:40 | 3:31 | 17:35 | 35:10 | 1:14:12 | 2:28:24 |
| 10.7 | 17.22 | 5:36 | 3:29 | 17:25 | 34:51 | 1:13:31 | 2:27:01 |
| 10.8 | 17.38 | 5:33 | 3:27 | 17:16 | 34:31 | 1:12:50 | 2:25:40 |
| 10.9 | 17.54 | 5:30 | 3:25 | 17:06 | 34:12 | 1:12:10 | 2:24:19 |
| 11.0 | 17.70 | 5:27 | 3:23 | 16:57 | 33:54 | 1:11:30 | 2:23:01 |
| 11.1 | 17.86 | 5:24 | 3:22 | 16:48 | 33:35 | 1:10:52 | 2:21:43 |
| 11.2 | 18.02 | 5:21 | 3:20 | 16:39 | 33:17 | 1:10:14 | 2:20:27 |
| 11.3 | 18.19 | 5:19 | 3:18 | 16:30 | 33:00 | 1:09:36 | 2:19:13 |
| 11.4 | 18.35 | 5:16 | 3:16 | 16:21 | 32:42 | 1:09:00 | 2:18:00 |
| 11.5 | 18.51 | 5:13 | 3:15 | 16:13 | 32:25 | 1:08:24 | 2:16:48 |
| 11.6 | 18.67 | 5:10 | 3:13 | 16:04 | 32:08 | 1:07:48 | 2:15:37 |
| 11.7 | 18.83 | 5:08 | 3:11 | 15:56 | 31:52 | 1:07:14 | 2:14:27 |
| 11.8 | 18.99 | 5:05 | 3:10 | 15:48 | 31:36 | 1:06:39 | 2:13:19 |
| 11.9 | 19.15 | 5:03 | 3:08 | 15:40 | 31:20 | 1:06:06 | 2:12:12 |
| 12.0 | 19.31 | 5:00 | 3:06 | 15:32 | 31:04 | 1:05:33 | 2:11:06 |
Race Pace Planner, racepaceplanner.com/treadmill-pace-chart, computed 30 September 2026. Flat treadmill, constant speed, finish times to the nearest second.
Which treadmill speed for your goal time?
A treadmill moves in 0.1 mph steps, so the exact speed for a goal is rarely a setting. Round it up to the next step to finish on or under the goal; one step slower misses it. Each goal links to its own pace page with splits.
| Goal | Exact speed | Set to | Finish | One step slower |
|---|---|---|---|---|
| 4-hour marathon | 6.55 mph | 6.6 mph | 3:58:21 | 6.5 mph: 4:02:01 |
| 3:30 marathon | 7.49 mph | 7.5 mph | 3:29:45 | 7.4 mph: 3:32:35 |
| 5-hour marathon | 5.24 mph | 5.3 mph | 4:56:49 | 5.2 mph: 5:02:31 |
| sub-3 marathon | 8.74 mph | 8.8 mph | 2:58:46 | 8.7 mph: 3:00:49 |
| 2-hour half marathon | 6.55 mph | 6.6 mph | 1:59:11 | 6.5 mph: 2:01:01 |
| 1:45 half marathon | 7.49 mph | 7.5 mph | 1:44:53 | 7.4 mph: 1:46:18 |
| 25-minute 5K | 7.46 mph | 7.5 mph | 24:51 | 7.4 mph: 25:11 |
| sub-20 5K | 9.32 mph | 9.4 mph | 19:50 | 9.3 mph: 20:03 |
Incline: what 1% does
A treadmill belt has no headwind, so a speed costs less energy indoors than on the road. In a 1996 laboratory study of 9 trained male runners, a 1% grade matched the energy cost of running on a level road at speeds from 2.92 to 5 m/s (6.5 to 11.2 mph), over runs of about 5 minutes (Jones and Doust, Journal of Sports Sciences, 1996).
Two limits. The rows below 6.5 mph are outside what that study tested, and a 2026 study of 12 male runners at 8 to 15 km/h (5.0 to 9.3 mph) concluded that "the commonly used 1% treadmill grade correction does not fully replicate the energetic demands of overground running" (Shahidi and colleagues, PLOS One, 17 August 2026). Treat 1% as a rough offset, not a rule. The times in the chart are for a flat treadmill; for other grades, the treadmill pace converter has an incline table.
Planning the race itself?
Pick your race and goal time for splits that end exactly on the goal, then print them on a band you can wear.
How this was made
Computed 30 September 2026. Every value comes from the same calculator functions the rest of the site uses (lib/pace.ts), with no rounding until the end:
- Pace per mile is 3600 divided by the speed in mph, in seconds. Pace per km is 3600 divided by (mph times 1.609344). Km/h is mph times 1.609344. One mile is exactly 1.609344 km.
- Finish time is the exact pace per km times the distance, rounded to the nearest second. Distances: 5 km, 10 km, 21.0975 km for the half marathon and 42.195 km for the marathon.
- Every row is checked twice: the table is unit-tested, and a separate Python script re-derives all 81 rows from the built page. The chart and CSV are written by the same code, and a test fails if either file is out of date.
- What it assumes: the display shows the true belt speed, the speed is constant, the treadmill is flat, and you run the whole distance without stopping. It does not measure your belt.
Download the data
treadmill-pace-chart.csv: 81 rows, one header row, comma separated. Columns: speed in mph and km/h, pace per mile and per km, and each finish time as h:mm:ss and as whole seconds.
Cite this page
Suggested citation:
Ansar, R. (30 September 2026). Treadmill pace chart: 4.0 to 12.0 mph with pace and 5K to marathon finish times. Race Pace Planner. https://racepaceplanner.com/treadmill-pace-chart
Changelog
- 30 September 2026. First release: 81 speeds from 4.0 mph to 12.0 mph, the four finish-time columns, the goal-speed table, the incline note, the CSV and the chart.
Sources
- NIST: unit conversion factors: 1 international mile = 1.609344 km exactly.
- World Athletics: marathon: 42.195 km; the half marathon is half of it, 21.0975 km.
- Jones AM, Doust JH (1996). A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences 14(4):321-327: PubMed 8887211, doi:10.1080/02640419608727717; read 30 September 2026.
- Shahidi SH, Can R, Paca FM, Zengin MD (2026). Overground running incurs a higher energetic cost than treadmill running at a 1% grade. PLOS One 21(8):e0355988: doi:10.1371/journal.pone.0355988; abstract read 30 September 2026.
Last checked 30 September 2026.