Doing some run training inside on the treadmill? If so, a treadmill pace chart can be an invaluable resource! It helps you quickly convert MPH to minutes per mile pace, which is useful for knowing how fast you’re running, and calculating the right treadmill speed for interval runs.
Disclaimer: This post has been written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Short Course Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice.
Converting MPH to Pace
Most treadmills only provide mile per hour, which can be confusing for someone who is used to running outdoors by time.
Even more confusing if you’re trying to calculate different intervals in your head – i.e. “I’m going to do 2×1 mile at an 8:34 pace then recover for 0.5 miles in between at 10:30 pace, then do 2×800 at 7:54 pace…” — my brain is spinning thinking about trying to manually do that math in my head. 😉
That’s why a treadmill pace chart is handy. It converts miles per hour (MPH) to minutes per mile pace so you can easily make sure your treadmill speed is right for the workout you have planned.
Treadmill Pace Chart
The chart includes the treadmill MPH speeds and the conversion to run pace (in minutes per mile), and includes speeds from 2.5 mph to 12 mph. With all the paces on one page, it’s an easy printable to keep on hand.
Below, you’ll find a photo of the treadmill pace chart, which is presumably pretty small on your phone or computer! 😉 Not to worry – you can also download this as a free full page PDF version (just hit the download button in the upper righthand part of the screen – it looks like a downward facing arrow). The chart is also included in a plain text table below the photo for accessibility and quick reference.
This pace chart has been developed to the best of my ability, however there is always the chance I may have made a mistake. If you notice a mistake, feel free to contact me.
| Speed (MPH) | Run Pace (Min/Mile) |
|---|---|
| 2.5 | 24:00 |
| 2.6 | 23:04 |
| 2.7 | 22:13 |
| 2.8 | 21:26 |
| 2.9 | 20:41 |
| 3.0 | 20:00 |
| 3.1 | 19:21 |
| 3.2 | 18:45 |
| 3.3 | 18:11 |
| 3.4 | 17:39 |
| 3.5 | 17:08 |
| 3.6 | 16:40 |
| 3.7 | 16:13 |
| 3.8 | 15:47 |
| 3.9 | 15:23 |
| 4.0 | 15:00 |
| 4.1 | 14:38 |
| 4.2 | 14:17 |
| 4.3 | 13:57 |
| 4.4 | 13:38 |
| 4.5 | 13:20 |
| 4.6 | 13:03 |
| 4.7 | 12:46 |
| 4.8 | 12:30 |
| 4.9 | 12:15 |
| 5.0 | 12:00 |
| 5.1 | 11:46 |
| 5.2 | 11:32 |
| 5.3 | 11:19 |
| 5.4 | 11:07 |
| 5.5 | 10:54 |
| 5.6 | 10:43 |
| 5.7 | 10:30 |
| 5.8 | 10:21 |
| 5.9 | 10:10 |
| 6.0 | 10:00 |
| 6.1 | 9:50 |
| 6.2 | 9:41 |
| 6.3 | 9:31 |
| 6.4 | 9:23 |
| 6.5 | 9:14 |
| 6.6 | 9:05 |
| 6.7 | 8:57 |
| 6.8 | 8:49 |
| 6.9 | 8:42 |
| 7.0 | 8:34 |
| 7.1 | 8:27 |
| 7.2 | 8:20 |
| 7.3 | 8:13 |
| 7.4 | 8:06 |
| 7.5 | 8:00 |
| 7.6 | 7:54 |
| 7.7 | 7:48 |
| 7.8 | 7:42 |
| 7.9 | 7:36 |
| 8.0 | 7:30 |
| 8.1 | 7:24 |
| 8.2 | 7:19 |
| 8.3 | 7:14 |
| 8.4 | 7:09 |
| 8.5 | 7:04 |
| 8.6 | 6:59 |
| 8.7 | 6:54 |
| 8.8 | 6:49 |
| 8.9 | 6:44 |
| 9.0 | 6:40 |
| 9.1 | 6:36 |
| 9.2 | 6:31 |
| 9.3 | 6:27 |
| 9.4 | 6:23 |
| 9.5 | 6:19 |
| 9.6 | 6:15 |
| 9.7 | 6:11 |
| 9.8 | 6:07 |
| 9.9 | 6:04 |
| 10.0 | 6:00 |
| 10.1 | 5:56 |
| 10.2 | 5:53 |
| 10.3 | 5:50 |
| 10.4 | 5:46 |
| 10.5 | 5:43 |
| 10.6 | 5:40 |
| 10.7 | 5:36 |
| 10.8 | 5:33 |
| 10.9 | 5:30 |
| 11.0 | 5:27 |
| 11.1 | 5:24 |
| 11.2 | 5:21 |
| 11.3 | 5:19 |
| 11.4 | 5:16 |
| 11.5 | 5:13 |
| 11.6 | 5:10 |
| 11.7 | 5:08 |
| 11.8 | 5:05 |
| 11.9 | 5:03 |
| 12.0 | 5:00 |
What about adjustments for incline?
There are some other pace charts out there that will offer adjusted paces for incline, but as a coach, I don’t find these particularly useful.
First, I can’t find published peer-reviewed data that back up the effort to pace conversions as far as a formula or validated information.
Second, I don’t think it’s overly practical. For example, let’s say you’re running 6mph on the treadmill at a 4% incline. Your true pace is 10 minutes per mile. However, an online chart might say that this is equivalent to around 8:38 per mile in flat-road effort.
I wonder – is that data really helpful? As a runner, you know already that running at a 4% incline is more challenging that running on a flat road. And you know that the higher the grade, the more challenging it is. You don’t need a chart to tell you that.
Plus, what if your upcoming race is naturally hilly? Knowing your “equivalent pace” doesn’t really matter, because if much of the race is uphill, you’ll care about your true pace while climbing those hills.
The Bottom Line
Treadmill pace charts can be super helpful for quickly converting miles per hour to run pace (minutes per mile). Whether you’re training for a race or just trying to improve your overall fitness, this free printable is sure to help you with your running routine.
PS – Looking for some fun treadmill runs? Check out our treadmill hill workouts and treadmill HIIT workouts!
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Thank you for sharing! I had a few paces written on a sticky note that wouldn’t stay sticky and it was not cutting it anymore. Haha. So ,thanks for taking the time to type this out and color code, etc.
Haha, glad I could help! 🙂