Treadmill pace chart: mph to minutes per mile
Every speed from 3.0 to 12.0 mph in 0.1 mph steps. Find the number on the display and read across: pace per mile, pace per km, the same speed in km/h, and the finish time if you held that speed for a 5K, 10K, half marathon or marathon.
| mph | Per mile | Per km | km/h | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|---|
| 3.0 | 20:00 | 12:26 | 4.8 | 1:02:08 | 2:04:16 | 4:22:11 | 8:44:23 |
| 3.1 | 19:21 | 12:02 | 5.0 | 1:00:08 | 2:00:16 | 4:13:44 | 8:27:28 |
| 3.2 | 18:45 | 11:39 | 5.1 | 58:15 | 1:56:30 | 4:05:48 | 8:11:36 |
| 3.3 | 18:11 | 11:18 | 5.3 | 56:29 | 1:52:59 | 3:58:21 | 7:56:42 |
| 3.4 | 17:39 | 10:58 | 5.5 | 54:50 | 1:49:39 | 3:51:21 | 7:42:41 |
| 3.5 | 17:09 | 10:39 | 5.6 | 53:16 | 1:46:31 | 3:44:44 | 7:29:28 |
| 3.6 | 16:40 | 10:21 | 5.8 | 51:47 | 1:43:34 | 3:38:29 | 7:16:59 |
| 3.7 | 16:13 | 10:05 | 6.0 | 50:23 | 1:40:46 | 3:32:35 | 7:05:10 |
| 3.8 | 15:47 | 9:49 | 6.1 | 49:03 | 1:38:07 | 3:26:59 | 6:53:59 |
| 3.9 | 15:23 | 9:34 | 6.3 | 47:48 | 1:35:36 | 3:21:41 | 6:43:22 |
| 4.0 | 15:00 | 9:19 | 6.4 | 46:36 | 1:33:12 | 3:16:38 | 6:33:17 |
| 4.1 | 14:38 | 9:06 | 6.6 | 45:28 | 1:30:56 | 3:11:51 | 6:23:41 |
| 4.2 | 14:17 | 8:53 | 6.8 | 44:23 | 1:28:46 | 3:07:17 | 6:14:33 |
| 4.3 | 13:57 | 8:40 | 6.9 | 43:21 | 1:26:42 | 3:02:55 | 6:05:51 |
| 4.4 | 13:38 | 8:28 | 7.1 | 42:22 | 1:24:44 | 2:58:46 | 5:57:32 |
| 4.5 | 13:20 | 8:17 | 7.2 | 41:25 | 1:22:51 | 2:54:48 | 5:49:35 |
| 4.6 | 13:03 | 8:06 | 7.4 | 40:31 | 1:21:03 | 2:51:00 | 5:41:59 |
| 4.7 | 12:46 | 7:56 | 7.6 | 39:40 | 1:19:19 | 2:47:21 | 5:34:42 |
| 4.8 | 12:30 | 7:46 | 7.7 | 38:50 | 1:17:40 | 2:43:52 | 5:27:44 |
| 4.9 | 12:15 | 7:37 | 7.9 | 38:03 | 1:16:05 | 2:40:31 | 5:21:03 |
| 5.0 | 12:00 | 7:27 | 8.0 | 37:17 | 1:14:34 | 2:37:19 | 5:14:38 |
| 5.1 | 11:46 | 7:19 | 8.2 | 36:33 | 1:13:06 | 2:34:14 | 5:08:27 |
| 5.2 | 11:32 | 7:10 | 8.4 | 35:51 | 1:11:42 | 2:31:16 | 5:02:31 |
| 5.3 | 11:19 | 7:02 | 8.5 | 35:10 | 1:10:21 | 2:28:24 | 4:56:49 |
| 5.4 | 11:07 | 6:54 | 8.7 | 34:31 | 1:09:02 | 2:25:40 | 4:51:19 |
| 5.5 | 10:55 | 6:47 | 8.9 | 33:54 | 1:07:47 | 2:23:01 | 4:46:01 |
| 5.6 | 10:43 | 6:39 | 9.0 | 33:17 | 1:06:35 | 2:20:27 | 4:40:55 |
| 5.7 | 10:32 | 6:32 | 9.2 | 32:42 | 1:05:24 | 2:18:00 | 4:35:59 |
| 5.8 | 10:21 | 6:26 | 9.3 | 32:08 | 1:04:17 | 2:15:37 | 4:31:14 |
| 5.9 | 10:10 | 6:19 | 9.5 | 31:36 | 1:03:11 | 2:13:19 | 4:26:38 |
| 6.0 | 10:00 | 6:13 | 9.7 | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 6.1 | 9:50 | 6:07 | 9.8 | 30:34 | 1:01:07 | 2:08:57 | 4:17:53 |
| 6.2 | 9:41 | 6:01 | 10.0 | 30:04 | 1:00:08 | 2:06:52 | 4:13:44 |
| 6.3 | 9:31 | 5:55 | 10.1 | 29:35 | 59:11 | 2:04:51 | 4:09:42 |
| 6.4 | 9:23 | 5:50 | 10.3 | 29:08 | 58:15 | 2:02:54 | 4:05:48 |
| 6.5 | 9:14 | 5:44 | 10.5 | 28:41 | 57:21 | 2:01:01 | 4:02:01 |
| 6.6 | 9:05 | 5:39 | 10.6 | 28:15 | 56:29 | 1:59:11 | 3:58:21 |
| 6.7 | 8:57 | 5:34 | 10.8 | 27:49 | 55:39 | 1:57:24 | 3:54:48 |
| 6.8 | 8:49 | 5:29 | 10.9 | 27:25 | 54:50 | 1:55:40 | 3:51:21 |
| 6.9 | 8:42 | 5:24 | 11.1 | 27:01 | 54:02 | 1:54:00 | 3:47:59 |
| 7.0 | 8:34 | 5:20 | 11.3 | 26:38 | 53:16 | 1:52:22 | 3:44:44 |
| 7.1 | 8:27 | 5:15 | 11.4 | 26:15 | 52:31 | 1:50:47 | 3:41:34 |
| 7.2 | 8:20 | 5:11 | 11.6 | 25:53 | 51:47 | 1:49:15 | 3:38:29 |
| 7.3 | 8:13 | 5:06 | 11.7 | 25:32 | 51:04 | 1:47:45 | 3:35:30 |
| 7.4 | 8:06 | 5:02 | 11.9 | 25:11 | 50:23 | 1:46:18 | 3:32:35 |
| 7.5 | 8:00 | 4:58 | 12.1 | 24:51 | 49:43 | 1:44:53 | 3:29:45 |
| 7.6 | 7:54 | 4:54 | 12.2 | 24:32 | 49:03 | 1:43:30 | 3:26:59 |
| 7.7 | 7:48 | 4:51 | 12.4 | 24:13 | 48:25 | 1:42:09 | 3:24:18 |
| 7.8 | 7:42 | 4:47 | 12.6 | 23:54 | 47:48 | 1:40:50 | 3:21:41 |
| 7.9 | 7:36 | 4:43 | 12.7 | 23:36 | 47:12 | 1:39:34 | 3:19:08 |
| 8.0 | 7:30 | 4:40 | 12.9 | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 8.1 | 7:24 | 4:36 | 13.0 | 23:01 | 46:02 | 1:37:06 | 3:14:13 |
| 8.2 | 7:19 | 4:33 | 13.2 | 22:44 | 45:28 | 1:35:55 | 3:11:51 |
| 8.3 | 7:14 | 4:30 | 13.4 | 22:28 | 44:55 | 1:34:46 | 3:09:32 |
| 8.4 | 7:09 | 4:26 | 13.5 | 22:12 | 44:23 | 1:33:38 | 3:07:17 |
| 8.5 | 7:04 | 4:23 | 13.7 | 21:56 | 43:52 | 1:32:32 | 3:05:04 |
| 8.6 | 6:59 | 4:20 | 13.8 | 21:41 | 43:21 | 1:31:28 | 3:02:55 |
| 8.7 | 6:54 | 4:17 | 14.0 | 21:26 | 42:51 | 1:30:25 | 3:00:49 |
| 8.8 | 6:49 | 4:14 | 14.2 | 21:11 | 42:22 | 1:29:23 | 2:58:46 |
| 8.9 | 6:44 | 4:11 | 14.3 | 20:57 | 41:53 | 1:28:23 | 2:56:45 |
| 9.0 | 6:40 | 4:09 | 14.5 | 20:43 | 41:25 | 1:27:24 | 2:54:48 |
| 9.1 | 6:36 | 4:06 | 14.6 | 20:29 | 40:58 | 1:26:26 | 2:52:52 |
| 9.2 | 6:31 | 4:03 | 14.8 | 20:16 | 40:31 | 1:25:30 | 2:51:00 |
| 9.3 | 6:27 | 4:01 | 15.0 | 20:03 | 40:05 | 1:24:35 | 2:49:09 |
| 9.4 | 6:23 | 3:58 | 15.1 | 19:50 | 39:40 | 1:23:41 | 2:47:21 |
| 9.5 | 6:19 | 3:55 | 15.3 | 19:37 | 39:15 | 1:22:48 | 2:45:36 |
| 9.6 | 6:15 | 3:53 | 15.4 | 19:25 | 38:50 | 1:21:56 | 2:43:52 |
| 9.7 | 6:11 | 3:51 | 15.6 | 19:13 | 38:26 | 1:21:05 | 2:42:11 |
| 9.8 | 6:07 | 3:48 | 15.8 | 19:01 | 38:03 | 1:20:16 | 2:40:31 |
| 9.9 | 6:04 | 3:46 | 15.9 | 18:50 | 37:40 | 1:19:27 | 2:38:54 |
| 10.0 | 6:00 | 3:44 | 16.1 | 18:38 | 37:17 | 1:18:39 | 2:37:19 |
| 10.1 | 5:56 | 3:41 | 16.3 | 18:27 | 36:55 | 1:17:53 | 2:35:45 |
| 10.2 | 5:53 | 3:39 | 16.4 | 18:17 | 36:33 | 1:17:07 | 2:34:14 |
| 10.3 | 5:50 | 3:37 | 16.6 | 18:06 | 36:12 | 1:16:22 | 2:32:44 |
| 10.4 | 5:46 | 3:35 | 16.7 | 17:55 | 35:51 | 1:15:38 | 2:31:16 |
| 10.5 | 5:43 | 3:33 | 16.9 | 17:45 | 35:30 | 1:14:55 | 2:29:49 |
| 10.6 | 5:40 | 3:31 | 17.1 | 17:35 | 35:10 | 1:14:12 | 2:28:24 |
| 10.7 | 5:36 | 3:29 | 17.2 | 17:25 | 34:51 | 1:13:31 | 2:27:01 |
| 10.8 | 5:33 | 3:27 | 17.4 | 17:16 | 34:31 | 1:12:50 | 2:25:40 |
| 10.9 | 5:30 | 3:25 | 17.5 | 17:06 | 34:12 | 1:12:10 | 2:24:19 |
| 11.0 | 5:27 | 3:23 | 17.7 | 16:57 | 33:54 | 1:11:30 | 2:23:01 |
| 11.1 | 5:24 | 3:22 | 17.9 | 16:48 | 33:35 | 1:10:52 | 2:21:43 |
| 11.2 | 5:21 | 3:20 | 18.0 | 16:39 | 33:17 | 1:10:14 | 2:20:27 |
| 11.3 | 5:19 | 3:18 | 18.2 | 16:30 | 33:00 | 1:09:36 | 2:19:13 |
| 11.4 | 5:16 | 3:16 | 18.3 | 16:21 | 32:42 | 1:09:00 | 2:18:00 |
| 11.5 | 5:13 | 3:15 | 18.5 | 16:13 | 32:25 | 1:08:24 | 2:16:48 |
| 11.6 | 5:10 | 3:13 | 18.7 | 16:04 | 32:08 | 1:07:48 | 2:15:37 |
| 11.7 | 5:08 | 3:11 | 18.8 | 15:56 | 31:52 | 1:07:14 | 2:14:27 |
| 11.8 | 5:05 | 3:10 | 19.0 | 15:48 | 31:36 | 1:06:39 | 2:13:19 |
| 11.9 | 5:03 | 3:08 | 19.2 | 15:40 | 31:20 | 1:06:06 | 2:12:12 |
| 12.0 | 5:00 | 3:06 | 19.3 | 15:32 | 31:04 | 1:05:33 | 2:11:06 |
Paces and finish times are rounded to the nearest second. On a phone, swipe the table sideways for the 10K, half marathon and marathon times.
Treadmill incline conversion chart
Each cell is the pace per mile on a level belt that costs the same oxygen as the speed in its row at the incline in its column, worked out with the ACSM running equation the calculator uses. The 0% column is the pace of the belt itself. It is an estimate for steady running at 5 mph and faster: it does not apply to walking, it leaves out the air resistance of running outdoors, and it uses one fixed cost of climbing for every runner. For any other speed or incline, use the calculator at the top of the page.
| mph | 0% | 1% | 2% | 3% | 4% | 5% | 6% | 8% | 10% | 12% |
|---|---|---|---|---|---|---|---|---|---|---|
| 5.0 | 12:00 | 11:29 | 11:01 | 10:34 | 10:10 | 9:48 | 9:27 | 8:49 | 8:17 | 7:48 |
| 5.5 | 10:55 | 10:26 | 10:01 | 9:37 | 9:15 | 8:54 | 8:35 | 8:01 | 7:31 | 7:05 |
| 6.0 | 10:00 | 9:34 | 9:10 | 8:49 | 8:28 | 8:10 | 7:52 | 7:21 | 6:54 | 6:30 |
| 6.5 | 9:14 | 8:50 | 8:28 | 8:08 | 7:49 | 7:32 | 7:16 | 6:47 | 6:22 | 6:00 |
| 7.0 | 8:34 | 8:12 | 7:52 | 7:33 | 7:16 | 7:00 | 6:45 | 6:18 | 5:55 | 5:34 |
| 7.5 | 8:00 | 7:39 | 7:20 | 7:03 | 6:47 | 6:32 | 6:18 | 5:53 | 5:31 | 5:12 |
| 8.0 | 7:30 | 7:11 | 6:53 | 6:36 | 6:21 | 6:07 | 5:54 | 5:31 | 5:10 | 4:52 |
| 8.5 | 7:04 | 6:45 | 6:29 | 6:13 | 5:59 | 5:46 | 5:33 | 5:11 | 4:52 | 4:35 |
| 9.0 | 6:40 | 6:23 | 6:07 | 5:52 | 5:39 | 5:27 | 5:15 | 4:54 | 4:36 | 4:20 |
| 9.5 | 6:19 | 6:03 | 5:48 | 5:34 | 5:21 | 5:09 | 4:58 | 4:39 | 4:21 | 4:06 |
| 10.0 | 6:00 | 5:44 | 5:30 | 5:17 | 5:05 | 4:54 | 4:43 | 4:25 | 4:08 | 3:54 |
Treadmill speed chart: km/h to minutes per km
The same chart for treadmills that show kilometers per hour, from 5.0 to 20.0 km/h in 0.5 km/h steps.
| km/h | Per km | Per mile | mph | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|---|---|
| 5.0 | 12:00 | 19:19 | 3.1 | 1:00:00 | 2:00:00 | 4:13:10 | 8:26:20 |
| 5.5 | 10:55 | 17:33 | 3.4 | 54:33 | 1:49:05 | 3:50:09 | 7:40:19 |
| 6.0 | 10:00 | 16:06 | 3.7 | 50:00 | 1:40:00 | 3:30:59 | 7:01:57 |
| 6.5 | 9:14 | 14:51 | 4.0 | 46:09 | 1:32:18 | 3:14:45 | 6:29:30 |
| 7.0 | 8:34 | 13:48 | 4.3 | 42:51 | 1:25:43 | 3:00:50 | 6:01:40 |
| 7.5 | 8:00 | 12:52 | 4.7 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
| 8.0 | 7:30 | 12:04 | 5.0 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8.5 | 7:04 | 11:22 | 5.3 | 35:18 | 1:10:35 | 2:28:55 | 4:57:51 |
| 9.0 | 6:40 | 10:44 | 5.6 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 9.5 | 6:19 | 10:10 | 5.9 | 31:35 | 1:03:09 | 2:13:15 | 4:26:30 |
| 10.0 | 6:00 | 9:39 | 6.2 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 10.5 | 5:43 | 9:12 | 6.5 | 28:34 | 57:09 | 2:00:33 | 4:01:07 |
| 11.0 | 5:27 | 8:47 | 6.8 | 27:16 | 54:33 | 1:55:05 | 3:50:09 |
| 11.5 | 5:13 | 8:24 | 7.1 | 26:05 | 52:10 | 1:50:04 | 3:40:09 |
| 12.0 | 5:00 | 8:03 | 7.5 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 12.5 | 4:48 | 7:43 | 7.8 | 24:00 | 48:00 | 1:41:16 | 3:22:32 |
| 13.0 | 4:37 | 7:26 | 8.1 | 23:05 | 46:09 | 1:37:22 | 3:14:45 |
| 13.5 | 4:27 | 7:09 | 8.4 | 22:13 | 44:27 | 1:33:46 | 3:07:32 |
| 14.0 | 4:17 | 6:54 | 8.7 | 21:26 | 42:51 | 1:30:25 | 3:00:50 |
| 14.5 | 4:08 | 6:40 | 9.0 | 20:41 | 41:23 | 1:27:18 | 2:54:36 |
| 15.0 | 4:00 | 6:26 | 9.3 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 15.5 | 3:52 | 6:14 | 9.6 | 19:21 | 38:43 | 1:21:40 | 2:43:20 |
| 16.0 | 3:45 | 6:02 | 9.9 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 16.5 | 3:38 | 5:51 | 10.3 | 18:11 | 36:22 | 1:16:43 | 2:33:26 |
| 17.0 | 3:32 | 5:41 | 10.6 | 17:39 | 35:18 | 1:14:28 | 2:28:55 |
| 17.5 | 3:26 | 5:31 | 10.9 | 17:09 | 34:17 | 1:12:20 | 2:24:40 |
| 18.0 | 3:20 | 5:22 | 11.2 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 18.5 | 3:15 | 5:13 | 11.5 | 16:13 | 32:26 | 1:08:25 | 2:16:51 |
| 19.0 | 3:09 | 5:05 | 11.8 | 15:47 | 31:35 | 1:06:37 | 2:13:15 |
| 19.5 | 3:05 | 4:57 | 12.1 | 15:23 | 30:46 | 1:04:55 | 2:09:50 |
| 20.0 | 3:00 | 4:50 | 12.4 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
How it works
Treadmills show speed, distance per hour. Runners usually think in pace, time per kilometer or mile. Converting one to the other is a single division: 60 minutes divided by the speed.
The pace chart does that division for every speed from 3.0 to 12.0 mph, one row for each 0.1 mph on the display. The finish times are the distance of each race divided by the same speed, so they show what the belt speed adds up to over a 5K, 10K, half marathon or marathon.
Incline adds work, because every stride lifts your body a little. To estimate how much, the calculator and the incline chart use the running equation from the American College of Sports Medicine (ACSM), which predicts the oxygen cost of running at a given speed and grade. Setting that cost equal to level running gives the level speed that takes the same effort. Each 1% of incline adds 4.5% to the equivalent speed.
That level-ground figure is for a treadmill with no wind. Outdoors you also push against air. Jones and Doust (1996) compared the two and found that a 1% incline matched the oxygen cost of running outdoors at the speeds they tested, 10.5 to 18 km/h (about 6.5 to 11.2 mph). The calculator mentions the 1% setting only inside that range.
Below 5 mph (8 km/h) the calculator gives the pace but no level-ground figure, because the running equation is not meant for walking.
The formula
min per mile = 60 ÷ mph
min per km = 60 ÷ km/h
1 mile = 1.609344 km
finish time = distance ÷ speed
ACSM running equation
VO2 = 0.2 × S + 0.9 × S × G + 3.5
S = speed in meters per minute
G = incline as a fraction
VO2 in ml per kg per minute
Same effort on a level belt
S level = S × (1 + 4.5 × G)Worked example
A treadmill set to 6 mph at 1% incline.
- Pace: 60 ÷ 6 = 10 minutes, so 10:00 per mile. Per km, 10 ÷ 1.609344 = 6.21 minutes, or 6:13.
- Finish times: a marathon is 42.195 km, or 26.219 miles. At 10:00 per mile that takes 262.19 minutes, which is 4:22:11. A 5K takes 31:04.
- Level equivalent: 6 × (1 + 4.5 × 0.01) = 6.27 mph.
- That is 9:34 per mile on a level belt for the same oxygen cost.
At 5% incline the same belt speed is worth 6 × (1 + 4.5 × 0.05) = 7.35 mph on the level, about 8:10 per mile.
Questions
How do I convert mph to minutes per mile?
Divide 60 by the speed. At 6 mph, 60 ÷ 6 = 10, so the pace is 10:00 per mile. When the answer has a decimal, multiply the decimal by 60 to get seconds: 7 mph is 60 ÷ 7 = 8.57 minutes, which is 8:34 per mile, and 8 mph is 7:30. Kilometers work the same way: at 12 km/h, 60 ÷ 12 = 5, so the pace is 5:00 per km.
What pace is 7 mph?
7 mph is 8:34 per mile, or 5:20 per km (11.3 km/h). Held for a whole race, that gives 26:38 for a 5K, 53:16 for a 10K, 1:52:22 for a half marathon and 3:44:44 for a marathon.
The 7 mph row of the chart has the speeds either side.
What pace is 8 mph?
8 mph is 7:30 per mile, or 4:40 per km (12.9 km/h). Held for a whole race, that gives 23:18 for a 5K, 46:36 for a 10K, 1:38:19 for a half marathon and 3:16:38 for a marathon.
The 8 mph row of the chart has the speeds either side.
What pace is 6 mph?
6 mph is 10:00 per mile, or 6:13 per km (9.7 km/h). Held for a whole race, that gives 31:04 for a 5K, 1:02:08 for a 10K, 2:11:06 for a half marathon and 4:22:11 for a marathon.
The 6 mph row of the chart has the speeds either side.
What pace is 9 mph?
9 mph is 6:40 per mile, or 4:09 per km (14.5 km/h). Held for a whole race, that gives 20:43 for a 5K, 41:25 for a 10K, 1:27:24 for a half marathon and 2:54:48 for a marathon.
The 9 mph row of the chart has the speeds either side.
What pace is 5 mph?
5 mph is 12:00 per mile, or 7:27 per km (8.0 km/h). Held for a whole race, that gives 37:17 for a 5K, 1:14:34 for a 10K, 2:37:19 for a half marathon and 5:14:38 for a marathon.
The 5 mph row of the chart has the speeds either side.
What pace is 6.5 mph, 7.5 mph or 10 mph?
6.5 mph is 9:14 per mile, or 5:44 per km (10.5 km/h), which gives 28:41 for a 5K and 4:02:01 for a marathon.
7.5 mph is 8:00 per mile, or 4:58 per km (12.1 km/h), which gives 24:51 for a 5K and 3:29:45 for a marathon.
10 mph is 6:00 per mile, or 3:44 per km (16.1 km/h), which gives 18:38 for a 5K and 2:37:19 for a marathon.
Should I set the treadmill to 1% incline?
If you want treadmill runs to match flat road running, 1% is a reasonable setting at the speeds it was tested for. Jones and Doust (1996) found that a 1% grade matched the oxygen cost of outdoor running at 10.5 to 18 km/h (about 6.5 to 11.2 mph). They did not test slower speeds, where there is less air resistance to make up for.
How much does incline change treadmill pace?
You lift your body with every stride. In the ACSM equation the climbing term is 4.5 times the incline fraction of the level cost, so each 1% of incline is worth 4.5% more speed on the level. At 6 mph (10:00 per mile), 2% is worth 9:10 per mile on a level belt, 5% is worth 8:10 and 10% is worth 6:54. The incline chart has other speeds.
Can I use this for walking?
The pace chart, yes: converting speed to pace works at any speed, which is why the chart starts at 3 mph. The incline figures, no: the ACSM running equation is meant for running speeds, roughly 5 mph (8 km/h) and faster, and below that the calculator shows no level-ground pace. Walking has its own equation, which the treadmill calorie calculator uses for walks on an incline.
Is the speed on the treadmill display accurate?
This page cannot tell. It converts the speed shown on the display and has no way to check the belt itself. If a treadmill run feels much harder or easier than the same pace outdoors, one possible reason is that the belt is not moving at the speed shown.
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Sources
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences. 1996;14(4):321-327.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021. Metabolic equations for running.
- National Institute of Standards and Technology. Guide for the Use of the International System of Units (SI), Special Publication 811, Appendix B.9: 1 mile = 1.609344 km exactly.
- World Athletics. Marathon: 42.195 km.
- World Athletics. Half marathon: 21.0975 km.