Treadmill Pace Conversion Chart
Written by Lauren Haislip
You know the feeling: it’s freezing, raining sideways, or the sidewalk’s buried under snow, but skipping your workout isn’t an option. That’s when the treadmill saves the day. That’s when the treadmill comes in clutch. It’s not exactly scenic, but it shows up when the weather doesn’t. Whether you're just starting out or deep into training, the treadmill keeps you consistent.
Ever find yourself guessing what 6.5 MPH really means for your pace? That’s where a treadmill pace chart comes in. It takes the guesswork out so you can focus on the run. It takes the guesswork out of converting speed to pace per mile, so you can train smarter, not harder.
This guide walks you through exactly how to use a treadmill pace chart, plus tips on shoes, apparel and other running accessories to help you get the most out of every run… even if it’s on the belt.
Treadmill Pace Chart
So, what exactly is a treadmill pace chart? In simple terms, it’s a quick-reference tool that translates treadmill speed (in miles per hour) into pace per mile. It’s perfect for setting goals, tracking progress, and making sure you’re actually hitting the numbers you think you are.
Treadmill Speed |
Pace Per Mile |
3.0 mph |
20:00 per mile |
3.5 mph |
17:08 per mile |
4.0 mph |
15:00 per mile |
4.5 mph |
13:20 per mile |
5.0 mph |
12:00 per mile |
5.5 mph |
10:55 per mile |
6.0 mph |
10:00 per mile |
6.5 mph |
9:14 per mile |
7.0 mph |
8:34 per mile |
7.5 mph |
8:00 per mile |
8.0 mph |
7:30 per mile |
8.5 mph |
7:03 per mile |
9.0 mph |
6:40 per mile |
9.5 mph |
6:19 per mile |
10.0 mph |
6:00 per mile |
10.5 mph |
5:43 per mile |
11.0 mph |
5:27 per mile |
11.5 mph |
5:13 per mile |
12.0 mph |
5:00 per mile |
How to Use the Chart
Wondering how to actually use your treadmill pace chart? Try these easy ways to make it part of your routine:
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Keep it within reach while you run so you can glance over and tweak your pace as needed.
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Use the pace markers to build custom interval workouts. Mix in bursts of speed or steady climbs based on your goals.
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Compare your treadmill paces with your outdoor run times to see how they stack up in different conditions.
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Training for a race? The chart is a great tool for dialing in treadmill workouts that match your target race pace.
Using a Treadmill to Conquer Winter Running & Walking
Cold weather doesn’t have to throw off your training. When sidewalks freeze over and daylight disappears, the treadmill becomes a solid backup; not flashy, but reliable.
Here’s why it works so well when the temperature drops:
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Avoid the hazards: No slipping on ice, no battling wind chill. Just steady miles in a warm, controlled environment.
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Run on your terms: Morning, evening, whenever. It’s there when you are, rain or shine.
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Track without thinking: Most machines show pace, distance, and heart rate right on the screen. No extra devices needed.
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Adjust as you go: Whether you’re keeping it easy or cranking things up, it only takes a quick tap to change speed or incline.
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Entertainment optional: Knock out a few miles while watching a show, listening to a podcast, or zoning out to music.
How to Get Started with Treadmill Running or Walking
Getting into a treadmill routine can be straightforward. Whether you're easing back into running or upping your mileage, it gives you a steady, low-stress way to stay on track.
Don’t have one at home? Check your local gym or rec center. Most have machines you can use without a long-term commitment.
Once you're on the belt, don’t just hit start and hope for the best. Form and pacing matter if you want to avoid injury and actually get something out of your workout. Here’s how to get started on the right foot:
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Warm up: Begin with a light walk or jog for 5–10 minutes to get your legs moving and your body ready.
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Dial in your pace: Use the treadmill pace chart above to find a speed that matches your goal for the day.
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Posture check: Keep your spine tall, shoulders down, and core engaged. No slouching.
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Cool down: Wrap things up with a slower 5-minute walk, then take a few minutes to stretch while your muscles are still warm.
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Skip the rails: Try not to lean or hold on; it throws off your form and makes the workout less effective.
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Start small: Keep your first few sessions short, then gradually add time as your stamina improves.
Treadmill Running Tips & Tricks
Treadmill workouts don’t have to be a chore. With a few tweaks, you can keep things fresh, fun, and surprisingly effective.
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Break it up with intervals: Alternate between short bursts of speed and slower recovery periods. It keeps things interesting and helps improve endurance. Use the treadmill pace chart to dial in your speeds.
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Add some incline: Even a small bump in elevation can mimic hills and make your workout more challenging. Great for both legs and lungs.
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Hydrate: Don’t underestimate how much you’ll sweat, especially in a stuffy room. Keep a water bottle within reach.
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Log your runs: Use an app or smartwatch to track pace, distance, and progress. It’s easier to stay motivated when you can see improvement.
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Stick with it: The real benefits show up when treadmill sessions become a regular part of your week. Short or long, just keep showing up.
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Mix it up: Vary your speed, incline, and workout length to keep things challenging and avoid plateaus.
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Dress smart: Lightweight, breathable gear and moisture-wicking socks go a long way in keeping you comfortable, especially on longer runs.
Importance of Good Running Shoes for Treadmill Running & Walking
Your footwear can make all the difference on the treadmill. It’s not just about comfort. They protect your joints, help you move efficiently, and reduce your risk of injury. Whether you're walking a few miles a week or training for your next race, the right pair matters.
At PR Run & Walk, we help take the guesswork out of finding that pair. Our shoe fitting process includes a 3D foot scan, a pressure plate test, and a treadmill gait analysis, so we can see how you move and match you with shoes that actually work for you.
Before starting a new routine, stop by one of our 10 locations to get fit by a pro. The right shoes can make a huge difference in:
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Shock absorption: Less stress on your knees, ankles, and hips.
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Breathability: Keeps your feet cool and comfortable during longer sessions.
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Proper fit: Helps prevent blisters and supports your natural stride.
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Neutral vs. Stability: Different people need different levels of footwear support based on factors like arch height, gait, etc. Go through the fitting process at PR Run & Walk to see which type of shoe works best for your feet!
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Cushioning: When it comes to levels of cushioning within the shoe there is no right answer! Some people love a max cushion, soft shoe, while others like a more minimal profile with a firmer ride.
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Regular Replacement: The lifespan of a shoe is different for everyone and is based on how many miles you’re putting on them and the different activities you’re using them for. Take our shoe quiz to see if it’s time for a new pair!
How to Stay Entertained While Using a Treadmill
Treadmill workouts can become monotonous but your treadmill time can also be fun and productive! Check out these ideas to keep your treadmill workouts enjoyable and engaging.
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Stream Movies or Podcasts: Distract your mind while you run.
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Join Virtual Races: Stay motivated with online challenges.
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Explore Running Apps: Use guided treadmill classes for variety.
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Create Music Playlists: Select upbeat songs to keep you energized.
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Run with a Friend: Virtual or in-person, competition adds fun.
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Try Audiobooks: Enjoy stories while burning calories.
Treadmill FAQs
How do I use the treadmill pace chart?
A treadmill pace chart helps you convert the speed displayed on the treadmill (usually in miles or kilometers per hour) into your actual pace, measured in minutes per mile or kilometer. Just find your treadmill speed, then look across the chart to find the matching pace.
Does treadmill running feel the same as running outside?
Not quite. Treadmills reduce wind resistance and terrain changes, which makes them a little easier. To simulate outdoor running more closely, try setting the incline to 1%.
What’s the right way to warm up and cool down?
Start with a 5–10 minute easy walk or jog to get your body moving. After your workout, slow things down with a light walk and some stretching.
Which shoes are best for treadmill running or walking?
It all comes down to your feet. We recommend visiting your nearest PR=Run & Walk location for a personalized shoe fitting. Our staff uses gait analysis and a 3D foot scan to match you with the right pair.
What incline should I use for hill workouts?
Set your incline between 5% and 7% to mimic outdoor hills and build strength.
How can I track my treadmill workouts?
Apps and smartwatches make tracking a breeze. Many models, like Garmin and Apple Watch, use accelerometers to measure pace and distance. Some Garmins can even be calibrated for your specific treadmill to improve accuracy.
Can treadmill training help my outdoor performance?
Absolutely. Interval workouts and incline sessions on the treadmill can improve speed, endurance, and strength for outdoor running.
I’m a beginner. How long should I be running?
Start small. Aim for 20–30 minutes per session and build up from there. Run/walk intervals are perfect for easing into longer distances while avoiding burnout.
Is it possible to do strength training on a treadmill?
Yes! Try adding walking lunges, side shuffles, or incline hikes to mix things up and build strength while you’re at it.
What if I’m just not a treadmill person?
Totally fair. With the right gear, like trail shoes and a few cold-weather layers, you can still get your miles outside, even when the weather’s rough. Check out our guide about using trail shoes on your winter walks and runs!
That said, treadmill training can still earn its place. Whether you’re dodging bad weather or just like having full control over your pace, the treadmill’s a solid option to keep in rotation. With the right shoes, a little workout variety, and a treadmill pace chart to guide you, you’ll stay on track and see progress.
Swing by your local PR Run & Walk store to get fitted for a pair that works just as well indoors as it does outside.