Quick Answer
To convert km/h to min/km — divide 60 by the speed. Example: 12 km/h → 60 ÷ 12 = 5:00 min/km. To convert min/km to km/h — divide 60 by the pace in minutes. Example: 4:30 min/km → 60 ÷ 4.5 = 13.3 km/h.
Full Treadmill Pace Conversion Chart
📱 Showing km/h, min/km and min/mile. Rotate your device or view on desktop for 5km, 10km, half and marathon projections.
| km/h | min/km | min/mile |
|---|---|---|
| 6.0 | 10:00 | 16:06 |
| 6.5 | 9:14 | 14:51 |
| 7.0 | 8:34 | 13:48 |
| 7.5 | 8:00 | 12:52 |
| 8.0 | 7:30 | 12:04 |
| 8.5 | 7:04 | 11:22 |
| 9.0 | 6:40 | 10:44 |
| 9.5 | 6:19 | 10:10 |
| 10.0 | 6:00 | 9:39 |
| 10.5 | 5:43 | 9:12 |
| 11.0 | 5:27 | 8:47 |
| 11.5 | 5:13 | 8:24 |
| 12.0 | 5:00 | 8:03 |
| 12.5 | 4:48 | 7:43 |
| 13.0 | 4:37 | 7:26 |
| 13.5 | 4:27 | 7:09 |
| 14.0 | 4:17 | 6:54 |
| 14.5 | 4:08 | 6:40 |
| 15.0 | 4:00 | 6:26 |
| 15.5 | 3:52 | 6:14 |
| 16.0 | 3:45 | 6:02 |
| 16.5 | 3:38 | 5:51 |
| 17.0 | 3:32 | 5:41 |
| 17.5 | 3:26 | 5:31 |
| 18.0 | 3:20 | 5:22 |
| 18.5 | 3:15 | 5:13 |
| 19.0 | 3:09 | 5:05 |
| 19.5 | 3:05 | 4:57 |
| 20.0 | 3:00 | 4:50 |
All race projections assume a constant pace for the full distance — no pacing variation. Use as a reference guide, not a guarantee. See our running pace calculator for personalised pace and race time calculations.
How to Use This Chart for Training
The most practical application is finding the treadmill speed that corresponds to your target training intensity. Most training plans specify paces in min/km — use the third column to find the km/h setting to dial in on the treadmill display.
Finding your easy run speed: Your easy pace should be at least 60–90 seconds per kilometre slower than your current 5km race pace. If you run 5km in 25:00 (5:00/km), your easy pace is approximately 6:00–6:30/km — corresponding to 9.2–10.0 km/h on the treadmill. The talk test is the simplest check: if you cannot speak in full sentences comfortably, reduce the speed.
Finding your tempo/threshold speed: Tempo pace is approximately 20–30 seconds per km faster than your easy pace and slower than your 10km race pace — roughly the effort of your half marathon race pace. Find your half marathon time in the table above, read across to the km/h column, and that’s your threshold training speed on the treadmill. Our complete tempo run guide covers how to structure threshold sessions on the treadmill.
Finding your interval speed: Interval pace (VO2max work) corresponds approximately to your current 5km race pace or slightly faster. Find your 5km target time in the table and read across to the km/h setting. Intervals are typically run for 3–5 minutes at this speed, with equal or longer recovery between efforts.
Checking race pace: If you’re training for a marathon in 3:30, find 3:30:58 in the marathon column — that’s 12.0 km/h (5:00 min/km). Set the treadmill to 12.0 km/h for marathon pace runs. If targeting sub-3:00, look for 3:00:50 — that’s 14.0 km/h (4:17 min/km). Our sub-3 hour marathon training plan covers the full session structure for runners targeting this milestone. Our negative split running guide covers how to use treadmill pace targets to practise disciplined race pacing.
The 1% Incline Rule: Treadmill vs Outdoor Running
Running on a treadmill at 0% incline is physiologically easier than running at the same pace outdoors — primarily because there is no wind resistance to overcome. Research from the University of Brighton found that this difference becomes meaningful at speeds above approximately 13 km/h (4:37/km): at faster paces, the oxygen cost of outdoor running is measurably higher than treadmill running at 0%.
The conventional solution is to set the treadmill to 1% incline, which approximately compensates for the missing wind resistance at moderate running speeds. This is a practical guideline rather than a precise calibration — at very slow speeds (below 9 km/h) the 1% incline may actually overcompensate; at sprint speeds it may undercompensate. Additional factors including room temperature (treadmill rooms tend to be warmer than outdoor conditions, increasing cardiovascular demand), individual biomechanics, and treadmill belt calibration all influence the precise outdoor-to-treadmill pace equivalence for any given runner.
For practical training purposes: set 1% incline for all moderate-to-fast treadmill running as a reasonable approximation of outdoor effort. For easy Zone 2 running, 0% or 1% are both appropriate — the primary effort guide is maintaining a conversational pace regardless of the incline setting. Our complete guide to building running endurance covers how to structure treadmill sessions for different training goals, and our heart rate zones calculator gives your personal training zone targets that work equally for treadmill and outdoor running.
Common Treadmill Speeds for Key Training Goals
As a quick reference, the following treadmill speed settings correspond to common training benchmarks:
Brisk walk / warm-up: 6.0–7.5 km/h (8:00–10:00 min/km). Appropriate for pre-run warm-up, post-run cool-down, and active recovery between interval sets.
Easy Zone 2 run: 8.0–11.0 km/h (5:27–7:30 min/km) for most recreational runners. Fully conversational, feels almost too slow. This is the correct speed for the majority of weekly training kilometres — where aerobic base is built.
Moderate / Zone 3: 11.0–13.0 km/h (4:37–5:27 min/km). Comfortably hard but not quite threshold. Often the “grey zone” — harder than easy without producing the VO2 max benefit of genuine interval training. Most runners should minimise time in this zone.
Tempo / threshold: 13.0–15.5 km/h (3:52–4:37 min/km) for trained runners. Sustained 20–40 minutes at this effort; you can speak 2–3 words but not a sentence. The primary session type for raising the lactate threshold.
Interval / VO2max: 15.5–18.0 km/h (3:20–3:52 min/km) for trained runners. 3–5 minute repeats at near-maximal aerobic effort. Heart rate approaching maximum. Used once per week maximum in a structured training programme.
For personalised pace targets based on your current race performance, use our running pace calculator — it generates easy, tempo, and interval paces from your recent race times, which you can then match directly to the km/h settings in the chart above.
Train at the Right Pace with a Structured Plan
SportCoaching's running training plans specify every session with target paces and effort levels — so you always know exactly what speed to set on the treadmill and why.
FAQ: Treadmill Pace Chart
What speed should I set my treadmill for easy running?
Most recreational runners: 8.0–11.0 km/h (5:27–7:30 min/km). Correct effort = fully conversational. At least 60–90 seconds/km slower than 5km race pace. If you cannot hold a sentence, reduce the speed — many runners set their treadmill too fast on easy days.
Should I use a 1% incline on the treadmill?
Yes at speeds above 13 km/h, where the lack of wind resistance creates a meaningful difference from outdoor running effort (University of Brighton research). At slower paces, the difference is minimal. 1% incline is a practical guideline — room temperature, individual biomechanics, and treadmill calibration also affect the outdoor-to-treadmill pace equivalence.
How do I convert km/h to min/km?
Divide 60 by the speed. 10 km/h → 60 ÷ 10 = 6:00/km. 12 km/h → 60 ÷ 12 = 5:00/km. 15 km/h → 60 ÷ 15 = 4:00/km. Reverse: divide 60 by the pace in minutes. 5:30/km (5.5 min) → 60 ÷ 5.5 = 10.9 km/h.
Is running on a treadmill the same as running outside?
No — treadmill running is slightly easier at the same pace (no wind resistance, consistent surface, slight belt assist). Setting 1% incline partially compensates. Biomechanics also differ slightly (shorter stride, higher cadence for some runners). Treadmill times do not directly predict outdoor race performance.
What treadmill speed is a 4:00/km marathon pace?
15.0 km/h — a 2:48:47 marathon. Sub-3 marathon pace (4:15–4:17/km) = 14.0–14.1 km/h. 3:30 marathon pace (5:00/km) = 12.0 km/h. Find any target pace in the min/km column of the chart and read across to the km/h setting.
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