This free treadmill pace chart will help you quickly convert mph to running pace. The treadmill can be a helpful tool for runners when the weather is bad or your schedule prohibits you from leaving the house – but matching outdoor running pace often requires a bit of math.
Use this treadmill speed chart to quickly find and match your normal running pace on the treadmill. When running with a 0% incline, these treadmill speed conversions will help you find the right mph setting.
What is a good pace for the treadmill?
If you are new to treadmill running, a good treadmill speed is one that closely matches your outdoor running pace. Even so, many runners find that the treadmill requires a bit of an adjustment, as it is usually flatter than any outdoor terrain.
When you’re getting started on the treadmill, it’s a good idea to warm up at a speed that is slightly slower than your easy running pace. You might find that your legs are sore in slightly unusual places, such as your shins, after running on the treadmill due to the difference in terrain.
Regardless of whether you are just getting started or are a seasoned marathoner, the best way to utilize the treadmill is to match your regular workouts as closely as possible.
Use this treadmill pace chart to calculate mph.
Below you will find a list of all treadmill pace conversions – from 1.0 to 13.0 mph. Whether you’re stuck inside in the winter or running while the kids play, this chart is a quick and easy way to calculate treadmill pace.