Treadmill Pace Chart: Treadmill Conversions for MPH, KPH, Incline, & More

Last Updated on October 5, 2022 by Heather Hart, ACSM EP, CSCS

As a running coach, treadmill pace charts and pace calculators are tools that I use often. The truth is, I chose this career path because I’m a huge exercise physiology nerd. But math? Well it’s not my strongest skill set.

And surprisingly: running requires a lot of math.

In fact, when my runners ask me “how do I know if I’m running hard enough?” during a given training workout, I tell them “when you can no longer do math in your head – that’s when you know you’re running hard enough*.”

(*Not based on any sort of scientific evidence, of course.)

Even when not pushing your lactate threshold, quickly calculating and converting running paces from treadmill miles per hour to minute per miles or kilometers per mile can be difficult. So, I figured I’d share some of my favorite pace calculating and converting tools together in one post for others who aren’t math afficianados

Treadmill Pace Chart

Treadmill pace conversions make my head spin. I wish more treadmill displays showed MPH and min/mile pace at the same time. But hey, runner problems, am I right?

This treadmill pace conversion chart will allow you convert your speed from miles per hour, to kilometers per hour, to minutes per mile, to minutes per kilometer, and back again.

Click to view full size or to download the free
printable PDF version of the Treadmill Pace Chart

Treadmill Speed Chart

Is the above chart too overwhelming? I get it! Too many numbers on one page drives me crazy as well! Below you’ll find two separate treadmill speed charts, one for the imperial system (miles) one for the metric system (kilometers) to quickly help you with your running speed conversion needs.

MPH Treadmill Chart: Miles Per Hour to Minutes Per Mile Pace

Need to quickly convert miles per hour to minutes per mile pace, with no need for the metric system conversions? Use this chart below!

Click to view full size or to download the
free printable PDF version of the Treadmill Speed Chart

KPH Treadmill Chart: Kilometers Per Hour to Minutes Per Kilometer Pace

If you prefer to use the metric system and want to convert min per km to km per hour (or the other way around) this chart is for you:

Click to view full size or to download the free printable PDF version of the Kilometers Per Mile Treadmill Speed Chart

Converting Running Distance

Need to convert your running distance from miles to kilometers?

To convert km to miles: multiply your distance in kilometers by 0.62137 to find your distance in miles.

To convert miles to km: multiply your distance in miles by 1.609344 to find your distance in kilometers.

Treadmill Incline Adjusted Pace Chart

 You may have heard the infamous tip that you should always set your treadmill incline to at least 1% to counteract the “lack of wind resistance” while running on a treadmill versus outside, and that running on a treadmill at 0% is easier than running at the same pace outdoors.  But is this true? 

Researchers at the University of Brighton in the United Kingdom put the theory to the test, and found that the difference in the oxygen cost between outdoor running and treadmill running at 0% grade is greatest at speeds higher than 8mph (7:30/mile), and can cause a meaningful difference in overall effort and heart rate (source). So yes, adding that 1% incline can help better mimic running outdoors at some paces.

So, how does MORE incline affect effort?

I’ve seen this chart replicated a few dozen times, with references back to both to McMillan Running, as well as data from a late 1990’s study, reproduced on HillRunner.com in the early 2000’s. U

Ultimately, I cannot find a decent source or formula that was used to create these numbers. So know that the paces listed below are only APPROXIMATE and represent effort, they are NOT a guarantee to run the equivalent pace when on flat road.

Click to view full size or to download the free printable PDF version of the Treadmill Paces Adjusted for Incline Chart

Best Treadmill Pace Calculators

Need to do some crazy runner math that these charts simply aren’t helping with? I get it. These are the following free online calculators I use not only for treadmill math, but general running paces and estimated finishing times

Active Pace Calculator: This has been my go-to for YEARS, back when the pace calculator was owned by CoolRunning. I like to use this particular pace calculator to find out how fast I have to run 100 miler to beat a cutoff time (kidding/not kidding)

RunBundle: I have no idea who runs this site, or if it’s been updated in the last 5+ years. But their running pace/speed converter calculator is very easy to use, and gives you a plethora of information at once.

Looking for some sort of running or distance conversion chart not listed here? Let me know, I’ll help you find it!