Treadmill Pace Chart by Belt Speed
This treadmill pace chart covers belt speeds from 2.0–12.0 mph in 0.5 mph steps. Each row is one treadmill setting. Read left to right: Speed (mph), Pace (min/mile), even-split 5K, even-split 10K, and an Effort label of Walk, Jog, or Run. Pace is 60 ÷ speed, so 3.0 mph is 20:00 per mile, 5.0 mph is 12:00, 6.0 mph is 10:00, and 7.5 mph is 8:00.
Use this mph to minutes per mile chart when you know the round speed and want the matching split without doing the math on the rail. A printable treadmill pace chart is the same table on paper; use Print chart if you want a gym-bag copy. This treadmill speed chart is for round console numbers.
If the plan says 6.3 mph, 8:15 per mile, or any number that is not a row here, open the treadmill pace calculator on the home page. That tool converts in both directions and can add an incline estimate. The table stays at 0% grade and even pacing. The 5K and 10K columns are belt math, not outdoor race predictions. For a goal 5K, use the 5K calculator that turns a finish time into a belt setting.
| Speed (mph) | Pace (min/mile) | 5K | 10K | Effort |
|---|---|---|---|---|
| 2.0 | 30:00 | 1:33:12 | 3:06:25 | Walk |
| 2.5 | 24:00 | 1:14:34 | 2:29:08 | Walk |
| 3.0 | 20:00 | 1:02:08 | 2:04:16 | Walk |
| 3.5 | 17:09 | 53:16 | 1:46:31 | Walk |
| 4.0 | 15:00 | 46:36 | 1:33:12 | Walk |
| 4.5 | 13:20 | 41:25 | 1:22:51 | Jog |
| 5.0 | 12:00 | 37:17 | 1:14:34 | Jog |
| 5.5 | 10:55 | 33:54 | 1:07:47 | Jog |
| 6.0 | 10:00 | 31:04 | 1:02:08 | Run |
| 6.5 | 9:14 | 28:41 | 57:21 | Run |
| 7.0 | 8:34 | 26:38 | 53:16 | Run |
| 7.5 | 8:00 | 24:51 | 49:43 | Run |
| 8.0 | 7:30 | 23:18 | 46:36 | Run |
| 8.5 | 7:04 | 21:56 | 43:52 | Run |
| 9.0 | 6:40 | 20:43 | 41:25 | Run |
| 9.5 | 6:19 | 19:37 | 39:15 | Run |
| 10.0 | 6:00 | 18:38 | 37:17 | Run |
| 10.5 | 5:43 | 17:45 | 35:30 | Run |
| 11.0 | 5:27 | 16:57 | 33:54 | Run |
| 11.5 | 5:13 | 16:13 | 32:25 | Run |
| 12.0 | 5:00 | 15:32 | 31:04 | Run |
Walking speeds: 2.0–4.5 mph
Recovery work. The belt is slow enough that you can talk in full sentences.
Rows from 2.0 to 4.0 mph are labeled Walk. 4.5 mph is 13:20 per mile and is labeled Jog; that is the walk–jog border, which is why this band is written 2.0–4.5 mph.
Who it is for: warm-ups, cool-downs, and easy days after a hard session, including people who are not jogging continuously yet. Training purpose: recovery. Representative number: 3.0 mph, which is 20:00 per mile. Hold that setting and the 5K column reads 1:02:08. That is time on the belt at a recovery walk, not a race plan. If you want a brisker walk still labeled Walk, 4.0 mph is 15:00 per mile.
Jogging speeds: 5.0–5.5 mph
Easy running. Two rows, both labeled Jog.
5.0 mph is 12:00 per mile, with a 5K of 37:17 and a 10K of 1:14:34. 5.5 mph is 10:55 per mile, with a 5K of 33:54 and a 10K of 1:07:47.
Who it is for: new runners holding a continuous jog, and experienced runners on a very easy day. Training purpose: easy running, not tempo. You should still be able to speak in sentences. Representative number: 5.0 mph / 12:00 per mile. Once 5.0 feels like a shuffle and you can hold 30 minutes, the next round number on this table is 6.0 mph, the 10:00 mile at 6.0 mph.
Running speeds: 6.0 mph and up
Every row from 6.0 mph is labeled Run.
6.0 mph is 10:00 per mile and a 5K of 31:04 — easy continuous running for people who already run. 7.5 mph is 8:00 per mile and a 5K of 24:51 — the usual tempo setting. The top of the table is 12.0 mph, 5:00 per mile, 5K 15:32.
Who it is for: people who already run. Training purpose: easy work around 6.0 mph, tempo around 7.5 mph, and faster rows for short repeats on the belt. All 5K and 10K figures still assume you never change speed. Dedicated pages for the two round numbers: 10:00 mile at 6.0 mph and 8:00 mile at 7.5 mph.
When to use this treadmill pace chart vs the calculator
Round numbers on paper vs odd numbers in the tool.
This treadmill pace conversion chart is the round-number sheet. Use it when the speed is already a row, when you want to scan 5K and 10K columns, or when you want a printed copy on the rail.
Use the treadmill pace calculator on the home page when the speed is between rows (6.3 mph, 8:15 per mile), when you start from a pace and need the belt number, or when you want an incline estimate with the conversion. Grade is a separate job from flat lookup: the incline calculator for grade-adjusted effort is the page for that. This table stays at 0% grade.
More tools
Need an exact number? Open the calculator.
FAQ
How is this chart calculated?
Each pace is 60 ÷ speed. Effort labels (Walk / Jog / Run) are rough guides only.
What are the 5K and 10K columns?
They are even-split finish times if you hold that belt speed with no stops. Read them as workout duration at that setting.
Can I print it for the gym?
Yes. Use Print chart. Ads and navigation are hidden in print layout.
Is treadmill speed the same as outdoor pace?
The number on the console is belt speed. Outdoor running adds wind, turns, and grade that this table does not model. Do not treat a treadmill 5K column as an outdoor chip time. For grade, use the incline calculator for grade-adjusted effort.
Are the 5K and 10K times predicted race results?
No. A race has corners, crowds, and a last kick that this table does not model. The columns assume constant belt speed. Use the 5K calculator that turns a goal finish time into a belt setting when you are training to a clock, not when you want a predicted outdoor result.
How much does 0.1 mph change pace?
This table steps by 0.5 mph, not 0.1. From 6.0 to 6.5 mph, pace moves from 10:00 to 9:14 per mile. From 7.5 to 8.0 mph, it moves from 8:00 to 7:30. A 0.1 mph change is a smaller slice of those gaps. For a tenth of a mph, use the treadmill pace calculator on the home page rather than guessing between rows.