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.

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Treadmill MPH settingPace per mileEquivalent paces by incline
0%1%2%3%4%5%6%7%8%9%10%
5.012:0012:3111:4411:0510:3210:039:389:168:568:388:228:07
5.211:3212:0211:1810:4210:119:449:208:598:408:238:087:54
5.411:0711:3510:5510:209:519:269:038:438:258:097:557:41
5.610:4311:1010:3210:009:339:098:488:298:127:567:427:29
5.810:2110:4710:129:429:168:538:338:157:587:447:307:18
6.010:0010:269:529:249:008:388:198:027:467:327:197:07
6.19:5010:159:439:168:528:318:127:557:407:267:147:02
6.29:4110:059:349:088:448:248:067:497:347:217:086:57
6.39:319:569:269:008:378:177:597:437:297:157:036:52
6.49:239:469:178:528:308:107:537:377:237:106:586:47
6.59:149:379:098:458:238:047:477:327:187:056:536:43
6.69:059:299:018:378:167:587:417:267:137:006:496:38
6.78:579:208:538:308:107:527:357:217:076:556:446:34
6.88:499:128:458:238:037:467:307:157:026:506:406:29
6.98:429:048:398:177:577:407:247:106:586:466:356:25
7.08:348:568:328:107:517:347:197:056:536:416:316:21
7.18:278:498:258:047:457:297:147:006:486:376:276:17
7.28:208:418:187:587:407:237:096:566:446:336:226:13
7.38:138:348:127:527:347:187:046:516:396:286:186:09
7.48:068:278:057:467:287:136:596:466:356:246:146:05
7.58:008:207:597:407:237:086:546:426:316:206:116:02
7.67:548:147:537:347:187:036:506:386:266:166:075:58
7.77:488:077:477:297:136:586:456:336:226:126:035:55
7.87:428:017:417:247:086:546:416:296:186:095:595:51
7.97:367:557:367:187:036:496:376:256:156:055:565:48
8.07:307:497:307:136:586:456:326:216:116:015:525:44
8.17:247:437:257:086:546:406:286:176:075:585:495:41
8.27:197:387:207:046:496:366:246:136:035:545:465:38
8.37:147:327:156:596:456:326:206:106:005:515:425:35
8.47:097:277:106:546:406:286:166:065:565:475:395:32
8.57:047:227:056:506:366:246:136:025:535:445:365:29
8.66:597:167:006:456:326:206:095:595:495:415:335:26
8.76:547:116:556:416:286:166:055:555:465:385:305:23
8.86:497:076:516:376:246:126:025:525:435:355:275:20
8.96:447:026:466:326:206:095:585:495:405:325:245:17
9.06:406:576:426:286:166:055:555:455:375:295:215:14
9.16:366:526:386:246:126:015:515:425:345:265:185:11
9.26:316:486:346:206:095:585:485:395:315:235:165:09
9.36:276:446:296:176:055:555:455:365:285:205:135:06
9.46:236:396:256:136:025:515:425:335:255:175:105:04
9.56:196:356:226:095:585:485:395:305:225:145:085:01
9.66:156:316:186:065:555:455:355:275:195:125:054:59
9.76:116:276:146:025:515:425:325:245:165:095:024:56
9.86:076:236:105:595:485:385:305:215:145:075:004:54
9.96:046:196:075:555:455:355:275:195:115:044:584:51
10.06:006:156:035:525:425:325:245:165:085:024:554:49
10.15:566:126:005:495:395:295:215:135:064:594:534:47
10.25:536:085:565:455:365:275:185:115:034:574:504:45
10.35:506:045:535:425:335:245:165:085:014:544:484:42
10.45:466:015:505:395:305:215:135:054:584:524:464:40
10.55:435:575:465:365:275:185:105:034:564:504:444:38
10.65:405:545:435:335:245:155:085:004:544:474:414:36
10.75:365:515:405:305:215:135:054:584:514:454:394:34
10.85:335:485:375:275:185:105:034:564:494:434:374:32
10.95:305:445:345:245:165:085:004:534:474:414:354:30
11.05:275:415:315:225:135:054:584:514:454:394:334:28
11.25:215:355:255:165:085:004:534:464:404:344:294:24
11.45:165:295:205:115:034:554:494:424:364:304:254:20
11.65:105:245:145:064:584:514:444:384:324:274:214:17
11.85:055:185:095:014:534:464:404:344:284:234:184:13
12.05:005:135:044:564:494:424:364:304:244:194:144:10