Treadmill pace converter: mph to min/mile and km/h
Type a speed or a pace. Get mph, km/h, min/mi and min/km, plus the full 4 to 12 mph chart.
How the math works
Treadmills show speed; runners think in pace. The conversion is one division: pace in minutes per mile = 60 ÷ mph. At 6 mph, that is 10:00 per mile. To get km/h, multiply mph by 1.609344, the exact number of kilometers in a mile.
The belt moves you at the displayed speed only if the machine is calibrated. Home treadmills drift. If your watch's foot pod and the console disagree, trust a timed run on a measured track over either one.
Treadmill running at a 0% incline costs less energy than running outside, mostly because there is no air to push through. A 1996 study by Jones and Doust found a 1% grade matched outdoor running best at speeds from about 10.5 to 18 km/h (roughly 6.5 to 11.2 mph).
Estimates for planning. Weather, hills, course and fitness on the day all change the result. Formulas and distances reviewed October 21, 2026.