Treadmill Pace Chart – RunToTheFinish

Ever wondered what the MPH on your treadmill converts to in terms of a pace on your watch when running outside? Good news, we’ve got a treadmill pace chart you can save and reference easily!

Not only will we give you a conversion from MPH to your average mile pace, but some additional factors like how incline affects speed.

Remember to review the treadmill training guide for more tips about how to use incline, treadmill workouts and more. As a quick reminder, NO you don’t need to do all your mileage at 1% to mimic running outside.

What Pace Should You Run on The Treadmill?

There is no such thing as a good treadmill pace. Which means that the pace you’ll be using is going to vary by the goal of your run, current fitness and honestly the treadmill!

That’s right, some treadmills are downright harder. They haven’t been calibrated in a while and may be at an incline, not rotating precisely or in a super hot room.

Every run should start with pre-run stretches, followed by some easy walking and then even a light jog in to your run.

Instead of worrying about the exact pace you should run, focus on the effort of your workout. By keeping easy days easy and going hard enough on your speed workouts, you will absolutely make progress. Which is the goal, not hitting a certain pace on your easy days.

That being said, only those doing sprints or those who are elite runners will be using the 12.0 MPH setting! Most folks should start with a 3.0 to 4.0 for walking and then graduate to 5.0-7.0 for most easy runs.

Where you fall in that range is going to vary even from day to day!

Treadmill Pace Chart

While the average treadmill goes from 1 to 12 MPH, this chart is not quite that robust. Instead, let’s look at some of the basic numbers to give you an idea of ​​how fast you are walking or running on the treadmill.

Table one is going to provide your miles per hour to minutes per mile conversion. Remember that 4.0 MPH is the power walking pace I encourage people to work towards.

Treadmill Pace Chart with Incline

What you’ll notice here is that 0% on the treadmill is considered slightly slower than running on flat ground. What we know from a 2019 study is that the actual oxygen consumption of the body remains the same, BUT the effort does appear to be easier as noted by things like a lower heart rate.

This is because you aren’t dealing with wind, weather, cars, sidewalks — all the things we need to remain alert for the entire time we’re moving. The easy applies to those times you’re running below a 9 minute mile.

Meanwhile, running sprints or other speed work on the treadmill actually increases the heart rate more than running outside. Thus making it feel harder.

treadmill pace chart

Treadmill Incline Impact on Pace

As noted you don’t need to spend all your time on the treadmill at 1%, this could actually overwork the hip flexors.

But it is valuable to change up your incline throughout the workout. These numbers help to compare the effort level of running on flat ground to running on an incline.

This gives you an idea of ​​the increased intensity AND should show you the benefit of adding more hills to your workouts! It’s going to make you stronger and it’s like doing speed work with less chance of injury.

✅If you’ve got a specific race goal in mind, then checkout the running training pace calculator to dial in your training paces!

How to Use the Treadmill Paces Chart?

This chart is simply designed to give you a better feel for what each treadmill mile is equivalent to.

I made a little sticky note of some of the common paces I would be aiming for with specific workouts and wrote down the MPH next to it. Now, in the middle of a workout there is no thinking needed!

Looking for some additional treadmill tips?

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