When weather conditions are unsafe in the winter months, I often do my running on a treadmill at the Gym, treadmill running is a 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 number of calories as running outdoors.
But if you run faster than 9 mph, you’ll burn fewer calories on the treadmill. That’s because you don’t have to overcome wind resistance and because the treadmill belt does propel you along a bit. So for the average runner treadmill is a great alternative. So if you can not get out a run, just jump on the treadmill and go, here is a speed conversions, 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 | 00:20:00 | 00:12:26 | 01:00:00 | 01:02:08 | 01:39:25 | 02:04:16 | 04:22:13 | 08:44:26 |
| 3.2 | 5.1 | 00:18:45 | 00:11:39 | 00:56:15 | 00:58:15 | 01:33:12 | 01:56:30 | 04:05:50 | 08:11:40 |
| 3.4 | 5.5 | 00:17:39 | 00:10:58 | 00:52:56 | 00:54:50 | 01:27:43 | 01:49:39 | 03:51:22 | 07:42:44 |
| 3.6 | 5.8 | 00:16:40 | 00:10:21 | 00:50:00 | 00:51:47 | 01:22:51 | 01:43:34 | 03:38:31 | 07:17:02 |
| 3.8 | 6.1 | 00:15:47 | 00:09:49 | 00:47:22 | 00:49:03 | 01:18:29 | 01:38:07 | 03:27:01 | 06:54:02 |
| 4 | 6.4 | 00:15:00 | 00:09:19 | 00:45:00 | 00:46:36 | 01:14:34 | 01:33:12 | 03:16:40 | 06:33:20 |
| 4.2 | 6.8 | 00:14:17 | 00:08:53 | 00:42:51 | 00:44:23 | 01:11:01 | 01:28:46 | 03:07:18 | 06:14:36 |
| 4.4 | 7.1 | 00:13:38 | 00:08:28 | 00:40:55 | 00:42:22 | 01:07:47 | 01:24:44 | 02:58:47 | 05:57:34 |
| 4.6 | 7.4 | 00:13:03 | 00:08:06 | 00:39:08 | 00:40:31 | 01:04:50 | 01:21:03 | 02:51:01 | 05:42:01 |
| 4.8 | 7.7 | 00:12:30 | 00:07:46 | 00:37:30 | 00:38:50 | 01:02:08 | 01:17:40 | 02:43:53 | 05:27:46 |
| 5 | 8 | 00:12:00 | 00:07:27 | 00:36:00 | 00:37:17 | 00:59:39 | 01:14:34 | 02:37:20 | 05:14:40 |
| 5.2 | 8.4 | 00:11:32 | 00:07:10 | 00:34:37 | 00:35:51 | 00:57:21 | 01:11:42 | 02:31:17 | 05:02:34 |
| 5.4 | 8.7 | 00:11:07 | 00:06:54 | 00:33:20 | 00:34:31 | 00:55:14 | 01:09:02 | 02:25:41 | 04:51:21 |
| 5.6 | 9 | 00:10:43 | 00:06:39 | 00:32:09 | 00:33:17 | 00:53:16 | 01:06:35 | 02:20:28 | 04:40:57 |
| 5.8 | 9.3 | 00:10:21 | 00:06:26 | 00:31:02 | 00:32:08 | 00:51:25 | 01:04:17 | 02:15:38 | 04:31:16 |
| 6 | 9.7 | 00:10:00 | 00:06:13 | 00:30:00 | 00:31:04 | 00:49:43 | 01:02:08 | 02:11:07 | 04:22:13 |
| 6.2 | 10 | 00:09:41 | 00:06:01 | 00:29:02 | 00:30:04 | 00:48:06 | 01:00:08 | 02:06:53 | 04:13:46 |
| 6.4 | 10.3 | 00:09:22 | 00:05:50 | 00:28:07 | 00:29:08 | 00:46:36 | 00:58:15 | 02:02:55 | 04:05:50 |
| 6.6 | 10.6 | 00:09:05 | 00:05:39 | 00:27:16 | 00:28:15 | 00:45:11 | 00:56:29 | 01:59:11 | 03:58:23 |
| 6.8 | 10.9 | 00:08:49 | 00:05:29 | 00:26:28 | 00:27:25 | 00:43:52 | 00:54:50 | 01:55:41 | 03:51:22 |
| 7 | 11.3 | 00:08:34 | 00:05:20 | 00:25:43 | 00:26:38 | 00:42:36 | 00:53:16 | 01:52:23 | 03:44:46 |
| 7.2 | 11.6 | 00:08:20 | 00:05:11 | 00:25:00 | 00:25:53 | 00:41:25 | 00:51:47 | 01:49:15 | 03:38:31 |
| 7.4 | 11.9 | 00:08:06 | 00:05:02 | 00:24:19 | 00:25:11 | 00:40:18 | 00:50:23 | 01:46:18 | 03:32:37 |
| 7.6 | 12.2 | 00:07:54 | 00:04:54 | 00:23:41 | 00:24:32 | 00:39:15 | 00:49:03 | 01:43:30 | 03:27:01 |
| 7.8 | 12.6 | 00:07:42 | 00:04:47 | 00:23:05 | 00:23:54 | 00:38:14 | 00:47:48 | 01:40:51 | 03:21:42 |
| 8 | 12.9 | 00:07:30 | 00:04:40 | 00:22:30 | 00:23:18 | 00:37:17 | 00:46:36 | 01:38:20 | 03:16:40 |
| 8.2 | 13.2 | 00:07:19 | 00:04:33 | 00:21:57 | 00:22:44 | 00:36:22 | 00:45:28 | 01:35:56 | 03:11:52 |
| 8.4 | 13.5 | 00:07:09 | 00:04:26 | 00:21:26 | 00:22:12 | 00:35:30 | 00:44:23 | 01:33:39 | 03:07:18 |
| 8.6 | 13.8 | 00:06:59 | 00:04:20 | 00:20:56 | 00:21:41 | 00:34:41 | 00:43:21 | 01:31:28 | 03:02:57 |
| 8.8 | 14.2 | 00:06:49 | 00:04:14 | 00:20:27 | 00:21:11 | 00:33:54 | 00:42:22 | 01:29:24 | 02:58:47 |
| 9 | 14.5 | 00:06:40 | 00:04:09 | 00:20:00 | 00:20:43 | 00:33:08 | 00:41:25 | 01:27:24 | 02:54:49 |
| 9.2 | 14.8 | 00:06:31 | 00:04:03 | 00:19:34 | 00:20:16 | 00:32:25 | 00:40:31 | 01:25:30 | 02:51:01 |
| 9.4 | 15.1 | 00:06:23 | 00:03:58 | 00:19:09 | 00:19:50 | 00:31:44 | 00:39:40 | 01:23:41 | 02:47:22 |
| 9.6 | 15.4 | 00:06:15 | 00:03:53 | 00:18:45 | 00:19:25 | 00:31:04 | 00:38:50 | 01:21:57 | 02:43:53 |
| 9.8 | 15.8 | 00:06:07 | 00:03:48 | 00:18:22 | 00:19:01 | 00:30:26 | 00:38:03 | 01:20:16 | 02:40:33 |
| 10 | 16.1 | 00:06:00 | 00:03:44 | 00:18:00 | 00:18:38 | 00:29:50 | 00:37:17 | 01:18:40 | 02:37:20 |
| 10.2 | 16.4 | 00:05:53 | 00:03:39 | 00:17:39 | 00:18:17 | 00:29:14 | 00:36:33 | 01:17:07 | 02:34:15 |
| 10.4 | 16.7 | 00:05:46 | 00:03:35 | 00:17:18 | 00:17:55 | 00:28:41 | 00:35:51 | 01:15:38 | 02:31:17 |
| 10.6 | 17.1 | 00:05:40 | 00:03:31 | 00:16:59 | 00:17:35 | 00:28:08 | 00:35:10 | 01:14:13 | 02:28:26 |
| 10.8 | 17.4 | 00:05:33 | 00:03:27 | 00:16:40 | 00:17:16 | 00:27:37 | 00:34:31 | 01:12:50 | 02:25:41 |
| 11 | 17.7 | 00:05:27 | 00:03:23 | 00:16:22 | 00:16:57 | 00:27:07 | 00:33:54 | 01:11:31 | 02:23:02 |
| 11.2 | 18 | 00:05:21 | 00:03:20 | 00:16:04 | 00:16:39 | 00:26:38 | 00:33:17 | 01:10:14 | 02:20:28 |
| 11.4 | 18.3 | 00:05:16 | 00:03:16 | 00:15:47 | 00:16:21 | 00:26:10 | 00:32:42 | 01:09:00 | 02:18:01 |
| 11.6 | 18.7 | 00:05:10 | 00:03:13 | 00:15:31 | 00:16:04 | 00:25:43 | 00:32:08 | 01:07:49 | 02:15:38 |
| 11.8 | 19 | 00:05:05 | 00:03:10 | 00:15:15 | 00:15:48 | 00:25:17 | 00:31:36 | 01:06:40 | 02:13:20 |
| 12 | 19.3 | 00:05:00 | 00:03:06 | 00:15:00 | 00:15:32 | 00:24:51 | 00:31:04 | 01:05:33 | 02:11:07 |
You can also checkout my Triathletes Cheat Sheet Kilometers to Miles
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The treadmill belt propels you in the wrong direction, it doesn’t help you lol.