Treadmill Pace Calculator

Pace = 60 / speed. At 6 mph, your pace is 60 / 6 = 10 min/mi. At 10 km/h that is 60 / 10 = 6 min/km. The calculator converts in both directions and shows pace per mile and per kilometer side by side.

A lot. Running at 0% incline at 6 mph feels different from 6 mph at 5% incline; the energy cost rises roughly linearly with grade. Many runners follow the rule of thumb that 1% incline approximates outdoor running effort (compensating for the lack of wind resistance on a treadmill).

Yes, with caveats. The estimate uses a MET-based formula that scales calories with speed and incline. It is reasonable for steady-state running but does not capture interval training, fatigue, or individual efficiency. Treat the number as an estimate, not a measurement.

Take your goal race pace, convert to speed (60 / pace), and set the treadmill there. For a 4-hour marathon (about 9:09 min/mi), set the treadmill to 6.55 mph. Add 0.5-1% incline if you want to simulate outdoor effort.

US treadmills overwhelmingly default to mph because most US runners measure pace in min/mi and race distances in miles (5K and 10K aside). Most non-US treadmills default to km/h. The calculator handles both.