5K Treadmill Goal Time
Pick a finish time. The belt setting is the output. This is for indoor 5K workouts, not for converting an arbitrary mph.
Common 5K goals
Loads a finish time into the calculator. Times assume even speed for 5.00 km.
Goal time to speed
Use this when a training plan says "run a 28:00 5K" and the console only has mph. Half and marathon columns stay on the chart as 10K times, not as extra thin pages.
| 5K time | mph | km/h | min/mile | min/km |
|---|---|---|---|---|
| 20:00 | 9.3 | 15.0 | 6:26 | 4:00 |
| 22:00 | 8.5 | 13.6 | 7:05 | 4:24 |
| 25:00 | 7.5 | 12.0 | 8:03 | 5:00 |
| 28:00 | 6.7 | 10.7 | 9:01 | 5:36 |
| 30:00 | 6.2 | 10.0 | 9:39 | 6:00 |
| 35:00 | 5.3 | 8.6 | 11:16 | 7:00 |
| 40:00 | 4.7 | 7.5 | 12:52 | 8:00 |
More tools
FAQ
What treadmill speed is a 30 minute 5K?
About 6.2 mph or 10.0 km/h. That is 9:39 per mile and exactly 6:00 per kilometer.
What speed is a 25 minute 5K?
About 7.5 mph (12.0 km/h), or 8:03 per mile. Many people round the belt to 7.5 and accept a 24:51 5K.
Should a treadmill 5K use 1% incline?
If the session is meant to feel like an outdoor 5K and you are faster than about 6.5 mph, 1% is a reasonable start. A 35:00 5K is about 5.3 mph; 1% there is extra hill, not a required correction.
Does the console distance match 5.00 km?
It should, if the belt is calibrated. Cheap home machines can drift. If your watch and the console disagree, trust a measured outdoor 5K more than a single treadmill session.