Treadmill speeds in mph and km/h for mile paces from 4:00 to 20:00.
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| Mile Pace | mph | km/h |
|---|---|---|
| 4:00 | 15.00 | 24.14 |
| 4:30 | 13.33 | 21.46 |
| 5:00 | 12.00 | 19.31 |
| 5:30 | 10.91 | 17.56 |
| 6:00 | 10.00 | 16.09 |
| 6:30 | 9.23 | 14.86 |
| 7:00 | 8.57 | 13.79 |
| 7:30 | 8.00 | 12.87 |
| 8:00 | 7.50 | 12.07 |
| 8:30 | 7.06 | 11.36 |
| 9:00 | 6.67 | 10.73 |
| 9:30 | 6.32 | 10.16 |
| 10:00 | 6.00 | 9.66 |
| 10:30 | 5.71 | 9.20 |
| 11:00 | 5.45 | 8.78 |
| 11:30 | 5.22 | 8.40 |
| 12:00 | 5.00 | 8.05 |
| 12:30 | 4.80 | 7.72 |
| 13:00 | 4.62 | 7.43 |
| 13:30 | 4.44 | 7.15 |
| 14:00 | 4.29 | 6.90 |
| 14:30 | 4.14 | 6.66 |
| 15:00 | 4.00 | 6.44 |
| 15:30 | 3.87 | 6.23 |
| 16:00 | 3.75 | 6.04 |
| 16:30 | 3.64 | 5.85 |
| 17:00 | 3.53 | 5.68 |
| 17:30 | 3.43 | 5.52 |
| 18:00 | 3.33 | 5.36 |
| 18:30 | 3.24 | 5.22 |
| 19:00 | 3.16 | 5.08 |
| 19:30 | 3.08 | 4.95 |
| 20:00 | 3.00 | 4.83 |
Speeds are calculated precisely to two decimal places. Most treadmills adjust in 0.1 increments, so round up or down based on your training preference.
Use the treadmill speed calculator to convert any running pace or track split to the exact treadmill speed to set.
Use the Treadmill Speed Calculator →Built for runners and coaches who want a quick speed reference without stopping to calculate. Whether you're pacing a long run, setting up a treadmill tempo session, or matching a target race pace, this chart gives you the exact treadmill speed for every mile pace at a glance.
A true mile is 1609.344 meters. If you run 1600m in 10:00, your true mile pace is 10:04, which is 5.97 mph (9.60 km/h) on a treadmill rather than 6.00 mph (9.66 km/h).
The difference is small but worth knowing if you're trying to match a track workout exactly on the treadmill. This chart uses the true mile throughout.
For precise 1600m conversions, use the treadmill speed calculator.
To calculate treadmill speed in mph, divide 1 (mile) by your pace in seconds converted to hours:
For example, a 10:00 mile pace equals 6.00 mph (9.66 km/h) on a treadmill. Here's how that is calculated:
See the distance conversion page to find out how far 100m, 200m, 400m, 800m, and 1600m are on a treadmill in miles and kilometers.
How Far Is 400m on a Treadmill? →