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Quick answer — mph to running pace
6.0 mph (default) = 10:00/mi · 6:13/km · 9.66 km/h. 6 mph @ 3% incline → belt 10:00/mi, flat equivalent ≈ 11:12/mi. 9:00/mi pace → set belt ~ 6.67 mph. 3.1 mi in 25:00 → 8:04/mi (7.44 mph). 10 km/h → 6:00/km (9:39/mi).
Free treadmill pace calculator: mph ↔ min/mile, km/h ↔ min/km, distance + time, and incline-adjusted flat equivalent.
Last updated: October 9, 2026
Planning a road race? Outdoor pace calculator
0-15% incline adjusts equivalent pace
Pace per Mile
10:00
min/mile
Pace per Km
6:13
Speed
6.0 mph
9.7 km/h
Estimated Calories/Hour
600 cal/hr
Approximate for average 150lb person
Recommendations
Pace Tips:
Cite these for mph ↔ pace, incline equivalent, 5K training pace, and metric belt speed.
| Scenario | Pace /mi | Pace /km | Speed | Flat equiv | Note |
|---|---|---|---|---|---|
| 6.0 mph flat (default) | 10:00/mi | 6:13/km | 6 mph · 9.66 km/h | — | Computed from shared formulas |
| 6.0 mph @ 3% incline | 10:00/mi | 6:13/km | 6 mph · 9.66 km/h | 11:12/mi flat | Hill effort vs flat ground |
| 8.0 mph tempo | 7:30/mi | 4:40/km | 8 mph · 12.87 km/h | — | Computed from shared formulas |
| 9:00 min/mi → treadmill speed | 9:00/mi | 5:36/km | 6.67 mph · 10.73 km/h | — | Computed from shared formulas |
| 3.1 mi in 25:00 (distance-time) | 8:04/mi | 5:01/km | 7.44 mph · 11.97 km/h | — | Computed from shared formulas |
| 10 km/h metric belt | 9:39/mi | 6:00/km | 6.21 mph · 10 km/h | — | Computed from shared formulas |
Default: 6.0 mph, 0% incline
10:00/mi · 6:13/km
6 mph · 9.66 km/h
~600 kcal/hour at this belt speed
Belt pace 10:00/mi · @ 3% incline ≈ 11:12 flat equivalent
min/mi
10:00
mph
6
min/km
6:13
km/h
9.66
min/mile = 60 ÷ mphmph = 60 ÷ min/milepace = time (min) ÷ distanceflat equivalent ≈ treadmill pace × (1 + incline% × 0.04)| mph | min/mile | min/km | Effort |
|---|---|---|---|
| 4 | 15:00 | 9:19 | Brisk walk |
| 5 | 12:00 | 7:27 | Walk-jog |
| 6 | 10:00 | 6:13 | Easy jog (default) |
| 7 | 8:34 | 5:20 | Steady run |
| 8 | 7:30 | 4:40 | Tempo |
| 9 | 6:40 | 4:08 | Threshold |
| 10 | 6:00 | 3:44 | Fast |
| Grade | When to use |
|---|---|
| 0% | Easiest belt setting — add 1% to mimic outdoor air resistance |
| 1% | Common “outdoor match” baseline (Jones & Doust research) |
| 3% | Example: 6 mph @ 3% ≈ 11:12 flat effort |
| 5% | Hill training — ~20% harder pace equivalent vs flat |
| 10% | Steep — shorten duration; hold rails only if needed for safety |
60 ÷ 6 = 10:00/mi · 9.66 km/h · ~600 kcal/hr estimate
Belt 10:00/mi → flat ≈ 11:12/mi
7:30/mi · 12.87 km/h
Set treadmill ~6.67 mph
8:04/mi · 7.44 mph (5K training pace)
Metric: 10 km/h → 6:00/km (9:39/mi)
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