Treadmill Pace Chart and Conversion: Complete Guide

The treadmill is an essential tool for many runners, especially during certain times of the year or in situations where outdoor training is not possible. However, translating an outdoor training plan to the treadmill can be challenging. This article will guide you on how to interpret and effectively use your treadmill speed chart, ensuring effective and safe workouts.

Index

Treadmill Pace Chart in km and mph with Incline: Understanding the Speed Chart and Its Equivalents

Most treadmills display speed in kilometers per hour (km/h) rather than minutes per kilometer (min/km), which is how many runners are accustomed to measuring their pace. Therefore, it’s crucial to understand the equivalents:

Speed Chart, Pace, and Incline Effects

mph	km/h	mpm	min/km	0%	1%	2%	3%	4%	5%	6%	7%	8%	9%	10%
3.1	5.0	19:20	12:00	12:00	12:15	12:30	12:45	13:00	13:15	13:30	13:45	14:00	14:15	14:30
3.4	5.5	17:38	10:55	10:55	11:10	11:25	11:40	11:55	12:10	12:25	12:40	12:55	13:10	13:25
3.7	6.0	16:16	10:00	10:00	10:15	10:30	10:45	11:00	11:15	11:30	11:45	12:00	12:15	12:30
4.0	6.5	15:00	9:14	9:14	9:29	9:44	9:59	10:14	10:29	10:44	10:59	11:14	11:29	11:44
4.3	7.0	14:00	8:34	8:34	8:49	9:04	9:19	9:34	9:49	10:04	10:19	10:34	10:49	11:04
4.6	7.5	13:00	8:00	8:00	8:15	8:30	8:45	9:00	9:15	9:30	9:45	10:00	10:15	10:30
4.9	8.0	12:00	7:30	7:30	7:45	8:00	8:15	8:30	8:45	9:00	9:15	9:30	9:45	10:00
5.2	8.5	11:00	7:04	7:04	7:19	7:34	7:49	8:04	8:19	8:34	8:49	9:04	9:19	9:34
5.5	9.0	10:30	6:40	6:40	6:55	7:10	7:25	7:40	7:55	8:10	8:25	8:40	8:55	9:10
5.8	9.5	10:00	6:19	6:19	6:34	6:49	7:04	7:19	7:34	7:49	8:04	8:19	8:34	8:49
6.1	10.0	9:40	6:00	6:00	6:15	6:30	6:45	7:00	7:15	7:30	7:45	8:00	8:15	8:30
6.4	10.5	9:20	5:43	5:43	5:58	6:13	6:28	6:43	6:58	7:13	7:28	7:43	7:58	8:13
6.7	11.0	9:00	5:27	5:27	5:42	5:57	6:12	6:27	6:42	6:57	7:12	7:27	7:42	7:57
7.0	11.5	8:45	5:13	5:13	5:28	5:43	5:58	6:13	6:28	6:43	6:58	7:13	7:28	7:43
7.3	12.0	8:30	5:00	5:00	5:15	5:30	5:45	6:00	6:15	6:30	6:45	7:00	7:15	7:30
7.6	12.5	8:15	4:48	4:48	5:03	5:18	5:33	5:48	6:03	6:18	6:33	6:48	7:03	7:18
7.9	13.0	8:00	4:37	4:37	4:52	5:07	5:22	5:37	5:52	6:07	6:22	6:37	6:52	7:07
8.2	13.5	7:45	4:27	4:27	4:42	4:57	5:12	5:27	5:42	5:57	6:12	6:27	6:42	6:57
8.5	14.0	7:15	4:17	4:17	4:32	4:47	5:02	5:17	5:32	5:47	6:02	6:17	6:32	6:47
8.8	14.5	7:00	4:08	4:08	4:23	4:38	4:53	5:08	5:23	5:38	5:53	6:08	6:23	6:38
9.1	15.0	6:45	3:52	3:52	4:07	4:22	4:37	4:52	5:07	5:22	5:37	5:52	6:07	6:22
9.4	15.5	6:30	3:45	3:45	4:00	4:15	4:30	4:45	5:00	5:15	5:30	5:45	6:00	6:15
9.7	16.0	6:15	3:38	3:38	3:53	4:08	4:23	4:38	4:53	5:08	5:23	5:38	5:53	6:08
10.0	16.5	6:00	3:32	3:32	3:47	4:02	4:17	4:32	4:47	5:02	5:17	5:32	5:47	6:02
10.3	17.0	5:45	3:26	3:26	3:41	3:56	4:11	4:26	4:41	4:56	5:11	5:26	5:41	5:56
10.6	17.5	5:30	3:20	3:20	3:35	3:50	4:05	4:20	4:35	4:50	5:05	5:20	5:35	5:50
10.9	18.0	5:15	3:14	3:14	3:29	3:44	3:59	4:14	4:29	4:44	4:59	5:14	5:29	5:44
11.2	18.5	5:00	3:09	3:09	3:24	3:39	3:54	4:09	4:24	4:39	4:54	5:09	5:24	5:39
11.5	19.0	4:55	3:04	3:04	3:19	3:34	3:49	4:04	4:19	4:34	4:49	5:04	5:19	5:34
11.8	19.5	4:50	3:00	3:00	3:15	3:30	3:45	4:00	4:15	4:30	4:45	5:00	5:15	5:30
12.1	20.0	4:45	2:56	2:56	3:11	3:26	3:41	3:56	4:11	4:26	4:41	4:56	5:11	5:26

How to Use This Chart:

The “Treadmill Speed” column shows the speed in km/h that the treadmill displays.
“Pace” indicates the equivalent pace in minutes per kilometer.
The columns from 0% to 10% show the perceived pace when increasing the incline.

For example:

Running at 10 km/h on a flat surface (0%) is equivalent to a pace of 6:00 min/km.
Increasing the incline to 3% would make the effort equivalent to running at 6:45 min/km on a flat surface.

The Incline Factor for Treadmill Pace Chart

Ideally, use a 1% incline to more accurately simulate outdoor running conditions. This compensates for the lack of air resistance and the movement of the treadmill.

How to Use the Speed Chart Effectively and Safely

Adapt Your Training Plan: Use the chart to convert the paces from your plan into treadmill speeds. For example, if your plan says “10 minutes at 7:15 min/mile”, find the corresponding speed in mph on the chart.
Increase the Incline, Not Just the Speed: For high-intensity intervals, instead of increasing the speed to dangerous levels, increase the incline. This reduces the risk of falls while maintaining exercise intensity.
Gradual Progression: Start with moderate speeds and inclines, gradually increasing as you become familiar with the treadmill and improve your fitness level.
Variety in Training: Alternate between different speeds and inclines to simulate the terrain and pace changes you would experience outdoors.

Importance of the Treadmill Pace Chart

Personalized Training: The speed chart allows you to tailor the intensity of your workout to your current fitness level. Whether you’re a beginner or an experienced athlete, you can find the right speed to challenge yourself without overexerting.
Controlled Progression: Knowing the different speeds allows you to gradually increase the intensity of your workouts. This is essential for safely and effectively improving your endurance and performance.
Variety in Workouts: Monotony is the enemy of progress. With the speed chart, you can design varied training sessions, alternating between different speeds to keep your body continually adapting.
Precise Performance Measurement: The chart provides concrete data on your speed, allowing you to track and record your improvements over time. This is not only motivating but also crucial for setting realistic goals.

Additional Tips for Treadmill Running

Use a fan. Placing a fan in front of you helps regulate body temperature, reduces fatigue, and improves your comfort during workouts.
Keep a towel handy. Sweat can be more abundant indoors. Having a towel nearby allows you to easily dry off.
Stay hydrated frequently. Fluid loss can be significant on the treadmill. Make sure to have water or sports drinks accessible during your session.
Monitor your effort. Pay attention to how you feel. The perception of effort can vary on the treadmill compared to outdoors.
Simulate terrain changes. Use the incline functions of the treadmill to mimic uphill and downhill running, making your training more varied and comprehensive.

Example of Training Adaptation

Suppose your plan includes the following workout:

Warm-up: 10 minutes at 8:51 min/mile
Intervals: 5 x 0.62 miles at 6:26 min/mile with 2 minutes recovery at 9:39 min/mile
Cool-down: 10 minutes at 9:15 min/mile

Treadmill Adaptation

Warm-up: 10 minutes at 6.7 mph with a 1% incline
Intervals: 5 repetitions of 4 minutes at 9.3 mph with a 2% incline, alternating with 2 minutes at 6.2 mph with a 1% incline
Cool-down: 10 minutes at 6.5 mph with a 1% incline

Maximize Your Performance: Master Your Treadmill Pace Chart

Mastering your treadmill speed chart will allow you to effectively transfer your outdoor workouts to the indoors without losing quality or intensity. Always prioritise safety, especially when working at high speeds or inclines. With practice and using the provided equivalents, you can design effective, varied, and safe treadmill sessions.

Whether you’re preparing for a competition or simply maintaining your fitness, the treadmill, when used correctly, can be an invaluable tool in your training arsenal.