Treadmill Speed to Running Pace Conversion Chart (km/h to min/km)
By Rio
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Whether you are training for a 5K, a marathon, or just trying to crush your morning cardio interval session, understanding how treadmill speed translates to your actual running pace can be tricky.
Here is a quick and easy-to-read Treadmill Speed to Running Pace Conversion Chart from 5.0 km/h all the way up to 20.0 km/h. Save this guide or bookmark it for your next gym session!
Treadmill Speed & Pace Chart 5.0 - 12:00 - Light Walking / Warm-up 6.0 - 10:00 - Brisk Walking 7.0 - 08:34 - Slow Jogging 8.0 - 07:30 - Comfortable Jogging 9.0 - 06:40 - Easy Run Pace 10.0 - 06:00 - Moderate Running (10K Pace) 11.0 - 05:27 - Steady Pace 12.0 - 05:00 - Fast Steady / Tempo Pace 13.0 - 04:37 - Tempo Run 14.0 - 04:17 - Threshold Run 15.0 - 04:00 - Interval Pace / Sub-20 min 5K 16.0 - 03:45 - High-Intensity Intervals 17.0 - 03:32 - Advanced Interval Pace 18.0 - 03:20 - Elite Pace 19.0 - 03:09 - Sub-Elite Sprint 20.0 - 03:00 - Max Sprint / Elite Interval
Quick Tips for Treadmill Running
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Incline Setting: To accurately mimic the wind resistance and effort of outdoor running, set your treadmill incline to 1.0% or 1.5%.
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Interval Training: Use this chart to set your target speeds for high-intensity interval training (HIIT). For example, alternate between 8.0 km/h (Recovery) and 14.0 km/h (Sprint).
What is your favorite cruise speed on the treadmill? Drop a comment below and share your training goals with the RFR community!