Treadmill Speed Chart
Treadmill speed in kph and mph mapped to per-km and per-mile pace, plus the outdoor-equivalent pace at 1% and 2% incline.
| kph | mph | min/km (0%) | min/mi (0%) | min/km (1%) | min/km (2%) |
|---|---|---|---|---|---|
| 4.0 | 2.5 | 15:00 | 24:08 | 15:31 | 16:07 |
| 4.5 | 2.8 | 13:20 | 21:27 | 13:48 | 14:19 |
| 5.0 | 3.1 | 12:00 | 19:19 | 12:25 | 12:53 |
| 5.5 | 3.4 | 10:55 | 17:33 | 11:17 | 11:43 |
| 6.0 | 3.7 | 10:00 | 16:06 | 10:21 | 10:44 |
| 6.5 | 4.0 | 9:14 | 14:51 | 9:33 | 9:55 |
| 7.0 | 4.3 | 8:34 | 13:48 | 8:52 | 9:12 |
| 7.5 | 4.7 | 8:00 | 12:52 | 8:17 | 8:36 |
| 8.0 | 5.0 | 7:30 | 12:04 | 7:46 | 8:03 |
| 8.5 | 5.3 | 7:04 | 11:22 | 7:18 | 7:35 |
| 9.0 | 5.6 | 6:40 | 10:44 | 6:54 | 7:10 |
| 9.5 | 5.9 | 6:19 | 10:10 | 6:32 | 6:47 |
| 10.0 | 6.2 | 6:00 | 9:39 | 6:13 | 6:27 |
| 10.5 | 6.5 | 5:43 | 9:12 | 5:55 | 6:08 |
| 11.0 | 6.8 | 5:27 | 8:47 | 5:39 | 5:52 |
| 11.5 | 7.1 | 5:13 | 8:24 | 5:24 | 5:36 |
| 12.0 | 7.5 | 5:00 | 8:03 | 5:11 | 5:22 |
| 12.5 | 7.8 | 4:48 | 7:43 | 4:58 | 5:09 |
| 13.0 | 8.1 | 4:37 | 7:26 | 4:47 | 4:57 |
| 13.5 | 8.4 | 4:27 | 7:09 | 4:36 | 4:46 |
| 14.0 | 8.7 | 4:17 | 6:54 | 4:26 | 4:36 |
| 14.5 | 9.0 | 4:08 | 6:40 | 4:17 | 4:27 |
| 15.0 | 9.3 | 4:00 | 6:26 | 4:08 | 4:18 |
| 15.5 | 9.6 | 3:52 | 6:14 | 4:00 | 4:09 |
| 16.0 | 9.9 | 3:45 | 6:02 | 3:53 | 4:02 |
| 16.5 | 10.3 | 3:38 | 5:51 | 3:46 | 3:54 |
| 17.0 | 10.6 | 3:32 | 5:41 | 3:39 | 3:47 |
| 17.5 | 10.9 | 3:26 | 5:31 | 3:33 | 3:41 |
| 18.0 | 11.2 | 3:20 | 5:22 | 3:27 | 3:35 |
| 18.5 | 11.5 | 3:15 | 5:13 | 3:21 | 3:29 |
| 19.0 | 11.8 | 3:09 | 5:05 | 3:16 | 3:24 |
| 19.5 | 12.1 | 3:05 | 4:57 | 3:11 | 3:18 |
| 20.0 | 12.4 | 3:00 | 4:50 | 3:06 | 3:13 |
| 20.5 | 12.7 | 2:56 | 4:43 | 3:02 | 3:09 |
| 21.0 | 13.0 | 2:51 | 4:36 | 2:57 | 3:04 |
| 21.5 | 13.4 | 2:47 | 4:29 | 2:53 | 3:00 |
| 22.0 | 13.7 | 2:44 | 4:23 | 2:49 | 2:56 |
How the incline adjustment works
A 1% treadmill incline approximately offsets the absence of wind resistance, producing an outdoor-equivalent effort at the same speed (Jones & Doust, 1996). Higher inclines add metabolic cost on top of that. The figures above come from the same gradeAdjustment used by the treadmill calculator — so what you read here matches the tool exactly.