TREADMILL PACE CONVERTER · MPH · KM/H · MIN/MILE · MIN/KM

Treadmill pace converter

6.0 mph on a flat treadmill is 10:00 per mile (6:13 per km, or 9.66 km/h). Enter your treadmill's mph or km/h below, or a pace, to convert it both ways, or scroll the full speed table for every 0.1 mph from 4.0 to 12.0.

WHAT ARE YOU ENTERING?

A paceA speedTime + distance

SPEEDA number such as 12.06.

SPEED UNIT

Kilometres per hourMiles per hour

The converter supports 1:00 to 30:00 per kilometre.

PACE / KM6:00

PACE / MILE9:39

SPEED KM/H10.00

SPEED MPH6.21

Finish time at this pace, full race distances
Race	Distance	Finish
5K	5 km	0:30:00
10K	10 km	1:00:00
Half marathon	21.0975 km	2:06:35
Marathon	42.195 km	4:13:10

Calculations use full precision and only the displayed results are rounded, so converting a rounded pace back can occasionally be one second off. Here, the displayed 9:39 per mile converts back to 6:00 per km.

By Rai Ansar · Updated 26 September 2026 · Tables generated by this site's calculator and verified by independent automated calculation checks. How pages are made

Treadmill speed to pace: 4.0 to 12.0 mph

Every half mph, with the matching km/h and pace per mile and per km.

Treadmill mph converted to km/h, pace per mile and pace per km
Mph	Km/h	Per mile	Per km
4.0	6.44	15:00	9:19
4.5	7.24	13:20	8:17
5.0	8.05	12:00	7:27
5.5	8.85	10:55	6:47
6.0	9.66	10:00	6:13
6.5	10.46	9:14	5:44
7.0	11.27	8:34	5:20
7.5	12.07	8:00	4:58
8.0	12.87	7:30	4:40
8.5	13.68	7:04	4:23
9.0	14.48	6:40	4:09
9.5	15.29	6:19	3:55
10.0	16.09	6:00	3:44
10.5	16.90	5:43	3:33
11.0	17.70	5:27	3:23
11.5	18.51	5:13	3:15
12.0	19.31	5:00	3:06

Full table: every 0.1 mph from 4.0 to 12.0 (81 rows)

Treadmill mph in 0.1 steps converted to km/h, pace per mile and pace per km
Mph	Km/h	Per mile	Per km
4.0	6.44	15:00	9:19
4.1	6.60	14:38	9:06
4.2	6.76	14:17	8:53
4.3	6.92	13:57	8:40
4.4	7.08	13:38	8:28
4.5	7.24	13:20	8:17
4.6	7.40	13:03	8:06
4.7	7.56	12:46	7:56
4.8	7.72	12:30	7:46
4.9	7.89	12:15	7:37
5.0	8.05	12:00	7:27
5.1	8.21	11:46	7:19
5.2	8.37	11:32	7:10
5.3	8.53	11:19	7:02
5.4	8.69	11:07	6:54
5.5	8.85	10:55	6:47
5.6	9.01	10:43	6:39
5.7	9.17	10:32	6:32
5.8	9.33	10:21	6:26
5.9	9.50	10:10	6:19
6.0	9.66	10:00	6:13
6.1	9.82	9:50	6:07
6.2	9.98	9:41	6:01
6.3	10.14	9:31	5:55
6.4	10.30	9:23	5:50
6.5	10.46	9:14	5:44
6.6	10.62	9:05	5:39
6.7	10.78	8:57	5:34
6.8	10.94	8:49	5:29
6.9	11.10	8:42	5:24
7.0	11.27	8:34	5:20
7.1	11.43	8:27	5:15
7.2	11.59	8:20	5:11
7.3	11.75	8:13	5:06
7.4	11.91	8:06	5:02
7.5	12.07	8:00	4:58
7.6	12.23	7:54	4:54
7.7	12.39	7:48	4:51
7.8	12.55	7:42	4:47
7.9	12.71	7:36	4:43
8.0	12.87	7:30	4:40
8.1	13.04	7:24	4:36
8.2	13.20	7:19	4:33
8.3	13.36	7:14	4:30
8.4	13.52	7:09	4:26
8.5	13.68	7:04	4:23
8.6	13.84	6:59	4:20
8.7	14.00	6:54	4:17
8.8	14.16	6:49	4:14
8.9	14.32	6:44	4:11
9.0	14.48	6:40	4:09
9.1	14.65	6:36	4:06
9.2	14.81	6:31	4:03
9.3	14.97	6:27	4:01
9.4	15.13	6:23	3:58
9.5	15.29	6:19	3:55
9.6	15.45	6:15	3:53
9.7	15.61	6:11	3:51
9.8	15.77	6:07	3:48
9.9	15.93	6:04	3:46
10.0	16.09	6:00	3:44
10.1	16.25	5:56	3:41
10.2	16.42	5:53	3:39
10.3	16.58	5:50	3:37
10.4	16.74	5:46	3:35
10.5	16.90	5:43	3:33
10.6	17.06	5:40	3:31
10.7	17.22	5:36	3:29
10.8	17.38	5:33	3:27
10.9	17.54	5:30	3:25
11.0	17.70	5:27	3:23
11.1	17.86	5:24	3:22
11.2	18.02	5:21	3:20
11.3	18.19	5:19	3:18
11.4	18.35	5:16	3:16
11.5	18.51	5:13	3:15
11.6	18.67	5:10	3:13
11.7	18.83	5:08	3:11
11.8	18.99	5:05	3:10
11.9	19.15	5:03	3:08
12.0	19.31	5:00	3:06

Mph to km/h

Multiply mph by 1.609344 to get km/h: 6.0 mph is 9.66 km/h. To go the other way, divide km/h by 1.609344: 10.0 km/h is 6.21 mph. The table above does this for every 0.1 mph step, so you do not have to convert your display by hand mid-run.

Incline adjustment (estimate only)

Running uphill costs more energy than the same speed on the flat. The American College of Sports Medicine's running metabolic equation gives an oxygen cost, in mL/kg/min, of 0.2 × speed + 0.9 × speed × grade + 3.5 (speed in metres per minute, grade as a fraction). Setting that equal to the flat-ground equation and solving for speed gives a flat-effort equivalent: running 6.0 mph at a 1% incline costs about the same oxygen as running 6.27 mph flat. This is a metabolic-cost estimate, not a pace prediction: it does not account for fitness, running economy, footing or the treadmill belt versus outdoor conditions, and the equation is validated for running speeds, not walking ones (treat it as an estimate below 5 mph).

Flat-effort equivalent speed (mph) by treadmill speed and incline, ACSM running equation
Speed	1%	2%	3%	4%	5%	6%	8%	10%
5.0 mph	5.23	5.45	5.67	5.90	6.13	6.35	6.80	7.25
6.0 mph	6.27	6.54	6.81	7.08	7.35	7.62	8.16	8.70
7.0 mph	7.32	7.63	7.95	8.26	8.58	8.89	9.52	10.15
8.0 mph	8.36	8.72	9.08	9.44	9.80	10.16	10.88	11.60
9.0 mph	9.41	9.81	10.21	10.62	11.03	11.43	12.24	13.05
10.0 mph	10.45	10.90	11.35	11.80	12.25	12.70	13.60	14.50

Worked examples

7.5 mph on the display: 7.5 × 1.609344 = 12.07 km/h; 60 ÷ 7.5 = 8:00 per mile, and 60 ÷ 12.07 × 60 = 4:58 per km.
5:00 per km target: 60 ÷ (5 + 0/60) = 12.00 km/h, which is 12.00 ÷ 1.609344 = 7.46 mph on the display.
A 10K at 10.0 km/h: finishes in 1:00:00. Add a 1% incline for 6.21 mph and the ACSM-equivalent flat effort rises to about 6.49 mph.

For race-day paces and splits by distance, see the pace converter, marathon, half marathon, 10K and 5K pace charts.

Sources

NIST: unit conversion factors: 1 international mile = 1.609344 km exactly.
ACSM's Guidelines for Exercise Testing and Prescription: Running VO2 metabolic equation used for the incline table; an estimate of energy cost, not a pace prediction.

Last checked 26 September 2026.