Treadmill Pace Conversions



Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface.
Treadmill MPH setting Pace per mile Equivalent paces by incline
0% 1% 2% 3% 4% 5% 6% 7% 8% 9% 10%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38 9:16 8:56 8:38 8:22 8:07
5.2 11:32 12:02 11:18 10:42 10:11 9:44 9:20 8:59 8:40 8:23 8:08 7:54
5.4 11:07 11:35 10:55 10:20 9:51 9:26 9:03 8:43 8:25 8:09 7:55 7:41
5.6 10:43 11:10 10:32 10:00 9:33 9:09 8:48 8:29 8:12 7:56 7:42 7:29
5.8 10:21 10:47 10:12 9:42 9:16 8:53 8:33 8:15 7:58 7:44 7:30 7:18
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19 8:02 7:46 7:32 7:19 7:07
6.1 9:50 10:15 9:43 9:16 8:52 8:31 8:12 7:55 7:40 7:26 7:14 7:02
6.2 9:41 10:05 9:34 9:08 8:44 8:24 8:06 7:49 7:34 7:21 7:08 6:57
6.3 9:31 9:56 9:26 9:00 8:37 8:17 7:59 7:43 7:29 7:15 7:03 6:52
6.4 9:23 9:46 9:17 8:52 8:30 8:10 7:53 7:37 7:23 7:10 6:58 6:47
6.5 9:14 9:37 9:09 8:45 8:23 8:04 7:47 7:32 7:18 7:05 6:53 6:43
6.6 9:05 9:29 9:01 8:37 8:16 7:58 7:41 7:26 7:13 7:00 6:49 6:38
6.7 8:57 9:20 8:53 8:30 8:10 7:52 7:35 7:21 7:07 6:55 6:44 6:34
6.8 8:49 9:12 8:45 8:23 8:03 7:46 7:30 7:15 7:02 6:50 6:40 6:29
6.9 8:42 9:04 8:39 8:17 7:57 7:40 7:24 7:10 6:58 6:46 6:35 6:25
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19 7:05 6:53 6:41 6:31 6:21
7.1 8:27 8:49 8:25 8:04 7:45 7:29 7:14 7:00 6:48 6:37 6:27 6:17
7.2 8:20 8:41 8:18 7:58 7:40 7:23 7:09 6:56 6:44 6:33 6:22 6:13
7.3 8:13 8:34 8:12 7:52 7:34 7:18 7:04 6:51 6:39 6:28 6:18 6:09
7.4 8:06 8:27 8:05 7:46 7:28 7:13 6:59 6:46 6:35 6:24 6:14 6:05
7.5 8:00 8:20 7:59 7:40 7:23 7:08 6:54 6:42 6:31 6:20 6:11 6:02
7.6 7:54 8:14 7:53 7:34 7:18 7:03 6:50 6:38 6:26 6:16 6:07 5:58
7.7 7:48 8:07 7:47 7:29 7:13 6:58 6:45 6:33 6:22 6:12 6:03 5:55
7.8 7:42 8:01 7:41 7:24 7:08 6:54 6:41 6:29 6:18 6:09 5:59 5:51
7.9 7:36 7:55 7:36 7:18 7:03 6:49 6:37 6:25 6:15 6:05 5:56 5:48
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:32 6:21 6:11 6:01 5:52 5:44
8.1 7:24 7:43 7:25 7:08 6:54 6:40 6:28 6:17 6:07 5:58 5:49 5:41
8.2 7:19 7:38 7:20 7:04 6:49 6:36 6:24 6:13 6:03 5:54 5:46 5:38
8.3 7:14 7:32 7:15 6:59 6:45 6:32 6:20 6:10 6:00 5:51 5:42 5:35
8.4 7:09 7:27 7:10 6:54 6:40 6:28 6:16 6:06 5:56 5:47 5:39 5:32
8.5 7:04 7:22 7:05 6:50 6:36 6:24 6:13 6:02 5:53 5:44 5:36 5:29
8.6 6:59 7:16 7:00 6:45 6:32 6:20 6:09 5:59 5:49 5:41 5:33 5:26
8.7 6:54 7:11 6:55 6:41 6:28 6:16 6:05 5:55 5:46 5:38 5:30 5:23
8.8 6:49 7:07 6:51 6:37 6:24 6:12 6:02 5:52 5:43 5:35 5:27 5:20
8.9 6:44 7:02 6:46 6:32 6:20 6:09 5:58 5:49 5:40 5:32 5:24 5:17
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55 5:45 5:37 5:29 5:21 5:14
9.1 6:36 6:52 6:38 6:24 6:12 6:01 5:51 5:42 5:34 5:26 5:18 5:11
9.2 6:31 6:48 6:34 6:20 6:09 5:58 5:48 5:39 5:31 5:23 5:16 5:09
9.3 6:27 6:44 6:29 6:17 6:05 5:55 5:45 5:36 5:28 5:20 5:13 5:06
9.4 6:23 6:39 6:25 6:13 6:02 5:51 5:42 5:33 5:25 5:17 5:10 5:04
9.5 6:19 6:35 6:22 6:09 5:58 5:48 5:39 5:30 5:22 5:14 5:08 5:01
9.6 6:15 6:31 6:18 6:06 5:55 5:45 5:35 5:27 5:19 5:12 5:05 4:59
9.7 6:11 6:27 6:14 6:02 5:51 5:42 5:32 5:24 5:16 5:09 5:02 4:56
9.8 6:07 6:23 6:10 5:59 5:48 5:38 5:30 5:21 5:14 5:07 5:00 4:54
9.9 6:04 6:19 6:07 5:55 5:45 5:35 5:27 5:19 5:11 5:04 4:58 4:51
10.0 6:00 6:15 6:03 5:52 5:42 5:32 5:24 5:16 5:08 5:02 4:55 4:49
10.1 5:56 6:12 6:00 5:49 5:39 5:29 5:21 5:13 5:06 4:59 4:53 4:47
10.2 5:53 6:08 5:56 5:45 5:36 5:27 5:18 5:11 5:03 4:57 4:50 4:45
10.3 5:50 6:04 5:53 5:42 5:33 5:24 5:16 5:08 5:01 4:54 4:48 4:42
10.4 5:46 6:01 5:50 5:39 5:30 5:21 5:13 5:05 4:58 4:52 4:46 4:40
10.5 5:43 5:57 5:46 5:36 5:27 5:18 5:10 5:03 4:56 4:50 4:44 4:38
10.6 5:40 5:54 5:43 5:33 5:24 5:15 5:08 5:00 4:54 4:47 4:41 4:36
10.7 5:36 5:51 5:40 5:30 5:21 5:13 5:05 4:58 4:51 4:45 4:39 4:34
10.8 5:33 5:48 5:37 5:27 5:18 5:10 5:03 4:56 4:49 4:43 4:37 4:32
10.9 5:30 5:44 5:34 5:24 5:16 5:08 5:00 4:53 4:47 4:41 4:35 4:30
11.0 5:27 5:41 5:31 5:22 5:13 5:05 4:58 4:51 4:45 4:39 4:33 4:28
11.2 5:21 5:35 5:25 5:16 5:08 5:00 4:53 4:46 4:40 4:34 4:29 4:24
11.4 5:16 5:29 5:20 5:11 5:03 4:55 4:49 4:42 4:36 4:30 4:25 4:20
11.6 5:10 5:24 5:14 5:06 4:58 4:51 4:44 4:38 4:32 4:27 4:21 4:17
11.8 5:05 5:18 5:09 5:01 4:53 4:46 4:40 4:34 4:28 4:23 4:18 4:13
12.0 5:00 5:13 5:04 4:56 4:49 4:42 4:36 4:30 4:24 4:19 4:14 4:10

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