Treadmill Pace Calculator
Convert between speed and pace for your treadmill workouts and calculate distance, time, and calories burned.
Disclaimer: This calculator provides estimates only. Calorie calculations are approximations and vary based on individual factors including weight, fitness level, and metabolism. Consult with a healthcare professional before starting any new exercise regimen.
Workout Summary
Speed:
Pace:
Distance:
Time:
Calories:
Incline:
About Our Treadmill Pace Calculator
Our Treadmill Pace Calculator is designed to help runners and fitness enthusiasts convert between speed and pace, as well as estimate distance, time, and calories burned during treadmill workouts. Whether you're training for a race or just trying to get fit, understanding your pace can help you track progress and set achievable goals.
Understanding Pace vs. Speed
While treadmills typically display speed (MPH or km/h), runners often think in terms of pace (minutes per mile or kilometer):
- Speed measures how fast you're moving (miles per hour or kilometers per hour)
- Pace measures how long it takes to cover a specific distance (minutes per mile or minutes per kilometer)
- They're inversely related: a higher speed means a lower (faster) pace
How to Use Our Calculator
- Select your preferred measurement system (Miles/Imperial or Kilometers/Metric)
- Enter your treadmill speed (in MPH or km/h)
- Input your workout time in minutes
- Enter your weight (for calorie calculations)
- Specify the treadmill incline (if applicable)
- Click "Calculate" to see your pace, distance, and estimated calories burned
The Impact of Incline
Running on an incline increases workout intensity and provides several benefits:
- Increases calorie burn (up to 50% more at a 10% incline)
- Strengthens different muscle groups, particularly calves, hamstrings, and glutes
- Reduces impact on joints compared to running faster on a flat surface
- Simulates outdoor hill running for race training
Our calculator adjusts calorie estimates based on incline to provide more accurate results.
Calorie Calculation Method
Our calculator estimates calories burned using metabolic equivalents (METs), which represent the energy cost of physical activities. The formula takes into account:
- Your weight
- Running speed
- Incline percentage
- Workout duration
While these estimates are based on research, individual factors like fitness level, age, gender, and running efficiency can affect actual calorie burn.
Common Treadmill Paces
| Activity | MPH | Min/Mile | Km/h | Min/Km |
|---|---|---|---|---|
| Walking (casual) | 2.5 - 3.5 | 24:00 - 17:08 | 4.0 - 5.6 | 15:00 - 10:42 |
| Walking (brisk) | 3.5 - 4.3 | 17:08 - 13:57 | 5.6 - 6.9 | 10:42 - 8:41 |
| Jogging | 4.3 - 5.0 | 13:57 - 12:00 | 6.9 - 8.0 | 8:41 - 7:30 |
| Running (easy) | 5.0 - 6.0 | 12:00 - 10:00 | 8.0 - 9.7 | 7:30 - 6:12 |
| Running (moderate) | 6.0 - 7.0 | 10:00 - 8:34 | 9.7 - 11.3 | 6:12 - 5:19 |
| Running (tempo) | 7.0 - 8.0 | 8:34 - 7:30 | 11.3 - 12.9 | 5:19 - 4:39 |
| Running (fast) | 8.0 - 10.0 | 7:30 - 6:00 | 12.9 - 16.1 | 4:39 - 3:44 |
| Running (elite) | 10.0 - 12.5 | 6:00 - 4:48 | 16.1 - 20.1 | 3:44 - 2:59 |
Frequently Asked Questions
Is running on a treadmill the same as running outside?
Running on a treadmill is similar but not identical to outdoor running. Treadmills offer a controlled environment with no wind resistance or terrain changes. To better simulate outdoor running, most experts recommend setting the treadmill at a 1-2% incline to compensate for the lack of air resistance. The controlled environment of a treadmill can be helpful for precise pace training, but outdoor running engages more stabilizing muscles due to varied terrain.
What's a good pace for a beginner runner?
For beginner runners, a good starting pace is typically between 12:00-15:00 minutes per mile (7:30-9:20 minutes per kilometer). This corresponds to a speed of about 4-5 MPH (6.4-8 km/h). The most important thing for beginners is to focus on consistency and gradually increasing duration rather than speed. As fitness improves, the pace will naturally increase. Always start with a comfortable pace where you can maintain a conversation without excessive breathlessness.
How accurate are the calorie calculations?
Our calorie calculations provide estimates based on average energy expenditure for running at various speeds and inclines. Individual calorie burn can vary by ±20% based on factors like metabolic efficiency, fitness level, age, gender, and running form. For more accurate calorie tracking, consider using a heart rate monitor or fitness tracker calibrated to your personal metrics. The calculator works best as a comparative tool to track relative calorie burn across different workout intensities.
How do I translate treadmill pace to race pace?
When preparing for a race, consider that treadmill running is typically a bit easier than outdoor running due to controlled conditions and the moving belt. To translate treadmill pace to potential race pace, use these guidelines: For short distances (5K, 10K), your race pace might be 15-30 seconds slower per mile than your treadmill pace. For longer distances (half or full marathon), the difference can be greater due to factors like weather, course elevation changes, and crowd navigation. Training with a 1-2% incline on the treadmill can help bridge this gap.