Treadmill cheat sheet – speed conversions, pace times and target distances table

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

Posted

January 8, 2012

Having fun, Running

Torbjorn Zetterlund

Tags:

Kilometres per hour, Marathon, Miles per hour, Running Cheat Sheet, Speed Conversion, Target Distances Table, Treadmill cheat sheet

Comments

4 responses to “Treadmill cheat sheet – speed conversions, pace times and target distances table”

John Var

June 8, 2018

The treadmill belt propels you in the wrong direction, it doesn’t help you lol.

Reply
Denis

March 31, 2021

If it is inconvenient to count in miles, then you can convert to kilometers http://howmanyconvert.com/convert-miles-to-kilometers

Reply
vishwanath prabhu

March 4, 2023

My treadmill Speed is 7.2km per hour.what should be my pulse rate on an average.m yy age is 64 years.

Reply
1. torbjorn
  
  March 5, 2023
  
  Each person is unique, and what pulse we have at different activities and your fitness level. At 64, a year younger than me, at a treadmill speed of 7.2 km per hour, I would have a pulse of about 90. It may be different for you and your fitness level. Your max pulse gets a bit lower with age.
  
  Reply

Treadmill cheat sheet – speed conversions, pace times and target distances table

Comments

4 responses to “Treadmill cheat sheet – speed conversions, pace times and target distances table”

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