Treadmill cheat sheet – speed conversions, pace times and target distances table
by bernt & torsten
When weather conditions are unsafe in the winter months, I often do my running on a treadmill at the Gym, treadmill running is an odd alternative, but there are a few things you need to know. If you’re running at speeds under 9 miles an hour (a very fast 6:40-minute-mile pace), treadmill running burns about the same calories as outdoors.
But if you run faster than nine mph, you’ll burn fewer calories on the treadmill. That’s because you don’t have to overcome wind resistance, and the treadmill belt propels you along a bit. So for the average runner treadmill is a great alternative. So if you can not get out a run, jump on the treadmill and go, here is a speed conversion, pace times and target distances table to set that treadmill correctly for your level.
| MPH | km/hr | Min/Miles | Min/Km | 3 miles | 5 Km | 8 Km | 10 Km | Half Marathon | Marathon |
|---|---|---|---|---|---|---|---|---|---|
| 3 | 4.8 | 0:20:00 | 0:12:26 | 1:00:00 | 1:02:08 | 1:39:25 | 2:04:16 | 4:22:13 | 8:44:26 |
| 3.2 | 5.1 | 0:18:45 | 0:11:39 | 0:56:15 | 0:58:15 | 1:33:12 | 1:56:30 | 4:05:50 | 8:11:40 |
| 3.4 | 5.5 | 0:17:39 | 0:10:58 | 0:52:56 | 0:54:50 | 1:27:43 | 1:49:39 | 3:51:22 | 7:42:44 |
| 3.6 | 5.8 | 0:16:40 | 0:10:21 | 0:50:00 | 0:51:47 | 1:22:51 | 1:43:34 | 3:38:31 | 7:17:02 |
| 3.8 | 6.1 | 0:15:47 | 0:09:49 | 0:47:22 | 0:49:03 | 1:18:29 | 1:38:07 | 3:27:01 | 6:54:02 |
| 4 | 6.4 | 0:15:00 | 0:09:19 | 0:45:00 | 0:46:36 | 1:14:34 | 1:33:12 | 3:16:40 | 6:33:20 |
| 4.2 | 6.8 | 0:14:17 | 0:08:53 | 0:42:51 | 0:44:23 | 1:11:01 | 1:28:46 | 3:07:18 | 6:14:36 |
| 4.4 | 7.1 | 0:13:38 | 0:08:28 | 0:40:55 | 0:42:22 | 1:07:47 | 1:24:44 | 2:58:47 | 5:57:34 |
| 4.6 | 7.4 | 0:13:03 | 0:08:06 | 0:39:08 | 0:40:31 | 1:04:50 | 1:21:03 | 2:51:01 | 5:42:01 |
| 4.8 | 7.7 | 0:12:30 | 0:07:46 | 0:37:30 | 0:38:50 | 1:02:08 | 1:17:40 | 2:43:53 | 5:27:46 |
| 5 | 8 | 0:12:00 | 0:07:27 | 0:36:00 | 0:37:17 | 0:59:39 | 1:14:34 | 2:37:20 | 5:14:40 |
| 5.2 | 8.4 | 0:11:32 | 0:07:10 | 0:34:37 | 0:35:51 | 0:57:21 | 1:11:42 | 2:31:17 | 5:02:34 |
| 5.4 | 8.7 | 0:11:07 | 0:06:54 | 0:33:20 | 0:34:31 | 0:55:14 | 1:09:02 | 2:25:41 | 4:51:21 |
| 5.6 | 9 | 0:10:43 | 0:06:39 | 0:32:09 | 0:33:17 | 0:53:16 | 1:06:35 | 2:20:28 | 4:40:57 |
| 5.8 | 9.3 | 0:10:21 | 0:06:26 | 0:31:02 | 0:32:08 | 0:51:25 | 1:04:17 | 2:15:38 | 4:31:16 |
| 6 | 9.7 | 0:10:00 | 0:06:13 | 0:30:00 | 0:31:04 | 0:49:43 | 1:02:08 | 2:11:07 | 4:22:13 |
| 6.2 | 10 | 0:09:41 | 0:06:01 | 0:29:02 | 0:30:04 | 0:48:06 | 1:00:08 | 2:06:53 | 4:13:46 |
| 6.4 | 10.3 | 0:09:22 | 0:05:50 | 0:28:07 | 0:29:08 | 0:46:36 | 0:58:15 | 2:02:55 | 4:05:50 |
| 6.6 | 10.6 | 0:09:05 | 0:05:39 | 0:27:16 | 0:28:15 | 0:45:11 | 0:56:29 | 1:59:11 | 3:58:23 |
| 6.8 | 10.9 | 0:08:49 | 0:05:29 | 0:26:28 | 0:27:25 | 0:43:52 | 0:54:50 | 1:55:41 | 3:51:22 |
| 7 | 11.3 | 0:08:34 | 0:05:20 | 0:25:43 | 0:26:38 | 0:42:36 | 0:53:16 | 1:52:23 | 3:44:46 |
| 7.2 | 11.6 | 0:08:20 | 0:05:11 | 0:25:00 | 0:25:53 | 0:41:25 | 0:51:47 | 1:49:15 | 3:38:31 |
| 7.4 | 11.9 | 0:08:06 | 0:05:02 | 0:24:19 | 0:25:11 | 0:40:18 | 0:50:23 | 1:46:18 | 3:32:37 |
| 7.6 | 12.2 | 0:07:54 | 0:04:54 | 0:23:41 | 0:24:32 | 0:39:15 | 0:49:03 | 1:43:30 | 3:27:01 |
| 7.8 | 12.6 | 0:07:42 | 0:04:47 | 0:23:05 | 0:23:54 | 0:38:14 | 0:47:48 | 1:40:51 | 3:21:42 |
| 8 | 12.9 | 0:07:30 | 0:04:40 | 0:22:30 | 0:23:18 | 0:37:17 | 0:46:36 | 1:38:20 | 3:16:40 |
| 8.2 | 13.2 | 0:07:19 | 0:04:33 | 0:21:57 | 0:22:44 | 0:36:22 | 0:45:28 | 1:35:56 | 3:11:52 |
| 8.4 | 13.5 | 0:07:09 | 0:04:26 | 0:21:26 | 0:22:12 | 0:35:30 | 0:44:23 | 1:33:39 | 3:07:18 |
| 8.6 | 13.8 | 0:06:59 | 0:04:20 | 0:20:56 | 0:21:41 | 0:34:41 | 0:43:21 | 1:31:28 | 3:02:57 |
| 8.8 | 14.2 | 0:06:49 | 0:04:14 | 0:20:27 | 0:21:11 | 0:33:54 | 0:42:22 | 1:29:24 | 2:58:47 |
| 9 | 14.5 | 0:06:40 | 0:04:09 | 0:20:00 | 0:20:43 | 0:33:08 | 0:41:25 | 1:27:24 | 2:54:49 |
| 9.2 | 14.8 | 0:06:31 | 0:04:03 | 0:19:34 | 0:20:16 | 0:32:25 | 0:40:31 | 1:25:30 | 2:51:01 |
| 9.4 | 15.1 | 0:06:23 | 0:03:58 | 0:19:09 | 0:19:50 | 0:31:44 | 0:39:40 | 1:23:41 | 2:47:22 |
| 9.6 | 15.4 | 0:06:15 | 0:03:53 | 0:18:45 | 0:19:25 | 0:31:04 | 0:38:50 | 1:21:57 | 2:43:53 |
| 9.8 | 15.8 | 0:06:07 | 0:03:48 | 0:18:22 | 0:19:01 | 0:30:26 | 0:38:03 | 1:20:16 | 2:40:33 |
| 10 | 16.1 | 0:06:00 | 0:03:44 | 0:18:00 | 0:18:38 | 0:29:50 | 0:37:17 | 1:18:40 | 2:37:20 |
| 10.2 | 16.4 | 0:05:53 | 0:03:39 | 0:17:39 | 0:18:17 | 0:29:14 | 0:36:33 | 1:17:07 | 2:34:15 |
| 10.4 | 16.7 | 0:05:46 | 0:03:35 | 0:17:18 | 0:17:55 | 0:28:41 | 0:35:51 | 1:15:38 | 2:31:17 |
| 10.6 | 17.1 | 0:05:40 | 0:03:31 | 0:16:59 | 0:17:35 | 0:28:08 | 0:35:10 | 1:14:13 | 2:28:26 |
| 10.8 | 17.4 | 0:05:33 | 0:03:27 | 0:16:40 | 0:17:16 | 0:27:37 | 0:34:31 | 1:12:50 | 2:25:41 |
| 11 | 17.7 | 0:05:27 | 0:03:23 | 0:16:22 | 0:16:57 | 0:27:07 | 0:33:54 | 1:11:31 | 2:23:02 |
| 11.2 | 18 | 0:05:21 | 0:03:20 | 0:16:04 | 0:16:39 | 0:26:38 | 0:33:17 | 1:10:14 | 2:20:28 |
| 11.4 | 18.3 | 0:05:16 | 0:03:16 | 0:15:47 | 0:16:21 | 0:26:10 | 0:32:42 | 1:09:00 | 2:18:01 |
| 11.6 | 18.7 | 0:05:10 | 0:03:13 | 0:15:31 | 0:16:04 | 0:25:43 | 0:32:08 | 1:07:49 | 2:15:38 |
| 11.8 | 19 | 0:05:05 | 0:03:10 | 0:15:15 | 0:15:48 | 0:25:17 | 0:31:36 | 1:06:40 | 2:13:20 |
| 12 | 19.3 | 0:05:00 | 0:03:06 | 0:15:00 | 0:15:32 | 0:24:51 | 0:31:04 | 1:05:33 | 2:11:07 |
| MPH | km/hr | Min/Miles | Min/Km | 3 miles | 5 Km | 8 Km | 10 Km | Half Marathon | Marathon |
You can also check out my Triathletes Cheat Sheet Kilometers to Miles
You can also check out my Triathletes Cheat Sheet Miles to Kilometers
The Human Brain and Its Role in Creativity, Memory, and AI
The human brain is a marvel of evolution, a universe within, teeming with thoughts, memories,...
What’s the Environmental Cost of Your Online Activities? From AI Queries to Streaming Video
Scrolling through social media, searching on Google, or chatting with an AI feels like a...
A Poem: Too Old to Be Seen, Too Wise to Be Broken
They saw my years, not the code I wrote,
Dismissed the knowledge I carried, remote.