9 Minute Mile on Treadmill: Set Speed to 6.7 MPH (+ Pace Chart)
Unlike 8:00 or 10:00, a 9:00 mile does not land on a round belt number. Sixty divided by nine is 6.666… mph, and the console only moves in tenths. Set 6.7 and you run 8:57 per mile; set 6.6 and you run 9:05.
Last updated: . Edited by treadmillpace.com. Figures are constant-speed conversions and do not include incline or acceleration.
6.6, 6.7 or 6.8 mph?
The three console settings around a 9:00 mile. Pick by what 9:00 means in your plan: a target to hit, or a limit not to go under.
| Console speed | Mile pace | vs 9:00 | 5K at that speed |
|---|---|---|---|
| 6.6 mph | 9:05 | 5 s slow | 28:15 |
| 6.7 mph | 8:57 | 3 s fast | 27:49 |
| 6.8 mph | 8:49 | 11 s fast | 27:25 |
If your treadmill accepts a typed speed with two decimals, 6.67 is exact. Most US consoles do not, so 6.7 is the practical answer. Over a 5K the gap between 6.7 and a true 9:00 is about nine seconds, which is smaller than the error in most belt calibrations.
If you hold 9:00
Exact 6.67 mph, start to finish, no stops. A treadmill set to 6.7 finishes each of these slightly sooner.
| Distance | Time | Notes |
|---|---|---|
| 1 mile | 9:00 | 6.67 mph exact |
| 1 km | 5:36 | About 10.7 km/h |
| 5K | 27:58 | Just under 28 minutes |
| 10K | 55:55 | Sub-56 10K |
| Half marathon | 1:57:59 | The classic sub-2 hour half pace |
| Marathon | 3:55:58 | Just under 4 hours |
Where 9:00 sits in training
9:00 is the in-between pace. For a runner whose easy days are at 10:00 (6.0 mph), it is a steady or progression-run finish. For a runner who does tempo at 8:00 (7.5 mph), it is a comfortable long-run pace. It is also the number behind a sub-2 hour half marathon: 9:09 per mile is the limit, so 9:00 gives you about two minutes of margin.
On the belt, 6.7 mph is fast enough that a bouncy stride starts to cost you. Keep your feet under your hips and do not hold the rails.
Incline at 6.7 mph
6.7 mph is just inside the 6.5–11 mph range where Jones and Doust (1996) found a 1% grade best matched the energy cost of outdoor running. Here 1% is a fair starting point for road-race practice. On a pure easy day, 0% is fine.
Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci. 1996.
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FAQ
What speed on the treadmill is a 9 minute mile?
A 9 minute mile is 6.67 mph. Treadmills step in 0.1 mph, so set 6.7 mph, which runs an 8:57 mile. Metric equivalent is about 10.7 km/h, or 5:36 per kilometer.
Should I use 6.6 or 6.7 mph for a 9:00 mile?
6.7 mph is closer: 8:57 per mile, 3 seconds fast. 6.6 mph is 9:05, 5 seconds slow. Use 6.7 for a goal pace and 6.6 if 9:00 is meant to be an easy ceiling.
Is a 9 minute mile good?
For most recreational runners a 9:00 mile is a comfortable-to-moderate run, faster than an easy 10:00 jog and slower than 8:00 tempo. Held for 5K it finishes in about 27:58.
Is 9:00 per kilometer the same as a 9 minute mile?
No. 9:00 per kilometer is 6.7 km/h, about 4.1 mph, which is a brisk walk. A 9:00 mile is 6.7 mph. The number matches only because the units differ.