Treadmill Speed Conversion

Treadmill belt speed in km/h and mph with equivalent running pace.

Last reviewed 28 August 2026

Treadmill belt speed to running pace, plus 1 km, 5K, 10K, and 30-minute distance at each speed.

Interactive calculator

Enter any time not in the table. The reference chart below stays even pace at 42.195 km, 21.0975 km, or your chosen distance.

Belt pace

5:00 /KM

12.0 KM/H
7.5 MPH

Time to cover distance

Time to cover fixed distances at this belt speed
Distance	Time
1 km	5:00
1 mile	8:03
5K	25:00
10K	50:00

Distance in a fixed session

Distance covered in fixed session lengths
Session	Distance
20 min	4.00 KM
30 min	6.00 KM
45 min	9.00 KM
60 min	12.00 KM

RUNNERS LAB

Treadmill speed conversion

Treadmill belt speeds from 5.0 to 22.0 km/h with running pace and distance covered in 1 km, 5K, 10K, and 30 minutes at zero grade.

km/h	mph	Pace /km	Pace /mile	1 km	5K	10K	30 min
5.0	3.1	12:00	19:19	12:00	1:00:00	2:00:00	2.50 km
5.5	3.4	10:55	17:33	10:55	54:33	1:49:05	2.75 km
6.0	3.7	10:00	16:06	10:00	50:00	1:40:00	3.00 km
6.5	4.0	9:14	14:51	9:14	46:09	1:32:18	3.25 km
7.0	4.3	8:34	13:48	8:34	42:51	1:25:43	3.50 km
7.5	4.7	8:00	12:52	8:00	40:00	1:20:00	3.75 km
8.0	5.0	7:30	12:04	7:30	37:30	1:15:00	4.00 km
8.5	5.3	7:04	11:22	7:04	35:18	1:10:35	4.25 km
9.0	5.6	6:40	10:44	6:40	33:20	1:06:40	4.50 km
9.5	5.9	6:19	10:10	6:19	31:35	1:03:09	4.75 km
10.0	6.2	6:00	9:39	6:00	30:00	1:00:00	5.00 km
10.5	6.5	5:43	9:12	5:43	28:34	57:09	5.25 km
11.0	6.8	5:27	8:47	5:27	27:16	54:33	5.50 km
11.5	7.1	5:13	8:24	5:13	26:05	52:10	5.75 km
12.0	7.5	5:00	8:03	5:00	25:00	50:00	6.00 km
12.5	7.8	4:48	7:43	4:48	24:00	48:00	6.25 km
13.0	8.1	4:37	7:26	4:37	23:05	46:09	6.50 km
13.5	8.4	4:27	7:09	4:27	22:13	44:27	6.75 km
14.0	8.7	4:17	6:54	4:17	21:26	42:51	7.00 km
14.5	9.0	4:08	6:40	4:08	20:41	41:23	7.25 km
15.0	9.3	4:00	6:26	4:00	20:00	40:00	7.50 km
15.5	9.6	3:52	6:14	3:52	19:21	38:43	7.75 km
16.0	9.9	3:45	6:02	3:45	18:45	37:30	8.00 km
16.5	10.3	3:38	5:51	3:38	18:11	36:22	8.25 km
17.0	10.6	3:32	5:41	3:32	17:39	35:18	8.50 km
17.5	10.9	3:26	5:31	3:26	17:09	34:17	8.75 km
18.0	11.2	3:20	5:22	3:20	16:40	33:20	9.00 km
18.5	11.5	3:15	5:13	3:15	16:13	32:26	9.25 km
19.0	11.8	3:09	5:05	3:09	15:47	31:35	9.50 km
19.5	12.1	3:05	4:57	3:05	15:23	30:46	9.75 km
20.0	12.4	3:00	4:50	3:00	15:00	30:00	10.00 km
20.5	12.7	2:56	4:43	2:56	14:38	29:16	10.25 km
21.0	13.0	2:51	4:36	2:51	14:17	28:34	10.50 km
21.5	13.4	2:47	4:29	2:47	13:57	27:54	10.75 km
22.0	13.7	2:44	4:23	2:44	13:38	27:16	11.00 km

Related charts

Use this chart

This chart is free to use in articles, training plans, coaching materials, and educational content. Please credit RunnersLab.app.

Treadmill belt speeds from 5.0 to 22.0 km/h in 0.5 km/h steps at zero grade, with running pace and how long 1 km, 5K, and 10K take at that belt speed.

The 30 min column shows distance covered in 30 minutes (km). Use the treadmill pace chart calculator for other session lengths.

Method

Seconds per km = 3600 ÷ belt km/h. mph = km/h ÷ 1.609344. Race-distance times = even pace × distance.

30-minute distance = km/h × 0.5 hours. Range: 5.0–22.0 km/h in 0.5 km/h steps.

Full methodology →

Limits

Zero incline. At 1–5% grade, the same belt speed feels harder than the equivalent outdoor pace.

FAQ

Can I download this table as CSV or JSON?

Yes. Use Download CSV for spreadsheets and Excel, or Download JSON for programmatic use. Both files include the full table on this page with source URL and last-updated date.

Can I cite this page?

Yes. Link to this URL and credit RunnersLab.app. CSV and JSON downloads include the source URL and update date for attribution.

What pace is 10 km/h on a treadmill?

10.0 km/h is 6:00/km or about 9:39/mile — a common easy-jog setting.

What treadmill speed is a 5:00/km pace?

12.0 km/h (about 7.5 mph) at zero incline.

How far do you run in 30 minutes at 10 km/h?

5.00 km at a steady 10.0 km/h belt speed.