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Effort-based Treadmill Training Speeds
*Running Speed on a treadmill with no incline (zero percent) is actually slower than running on a flat road or track surface since it takes less effort because you do not have to overcome air resistance on a treadmill. The % numbers represent the percent grade of the treadmill.

MPH setting
on a treadmill

Flat Road Pace *

0%*

1%

2%

3%

4%

5%

6%

7%

8%

9%

10%

5.0

12:00

12:31

11:44

11:05

10:32

10:03

9:38

9:16

8:56

8:38

8:22

8:07

5.2

11:32

12:02

11:18

10:42

10:11

9:44

9:20

8:59

8:40

8:23

8:08

7:54

5.4

11:07

11:35

10:55

10:20

9:51

9:26

9:03

8:43

8:25

8:09

7:55

7:41

5.6

10:43

11:10

10:32

10:00

9:33

9:09

8:48

8:29

8:12

7:56

7:42

7:29

5.8

10:21

10:47

10:12

9:42

9:16

8:53

8:33

8:15

7:58

7:44

7:30

7:18

6.0

10:00

10:26

9:52

9:24

9:00

8:38

8:19

8:02

7:46

7:32

7:19

7:07

6.1

9:50

10:15

9:43

9:16

8:52

8:31

8:12

7:55

7:40

7:26

7:14

7:02

6.2

9:41

10:05

9:34

9:08

8:44

8:24

8:06

7:49

7:34

7:21

7:08

6:57

6.3

9:31

9:56

9:26

9:00

8:37

8:17

7:59

7:43

7:29

7:15

7:03

6:52

6.4

9:23

9:46

9:17

8:52

8:30

8:10

7:53

7:37

7:23

7:10

6:58

6:47

6.5

9:14

9:37

9:09

8:45

8:23

8:04

7:47

7:32

7:18

7:05

6:53

6:43

6.6

9:05

9:29

9:01

8:37

8:16

7:58

7:41

7:26

7:13

7:00

6:49

6:38

6.7

8:57

9:20

8:53

8:30

8:10

7:52

7:35

7:21

7:07

6:55

6:44

6:34

6.8

8:49

9:12

8:45

8:23

8:03

7:46

7:30

7:15

7:02

6:50

6:40

6:29

6.9

8:42

9:04

8:39

8:17

7:57

7:40

7:24

7:10

6:58

6:46

6:35

6:25

7.0

8:34

8:56

8:32

8:10

7:51

7:34

7:19

7:05

6:53

6:41

6:31

6:21

7.1

8:27

8:49

8:25

8:04

7:45

7:29

7:14

7:00

6:48

6:37

6:27

6:17

7.2

8:20

8:41

8:18

7:58

7:40

7:23

7:09

6:56

6:44

6:33

6:22

6:13

7.3

8:13

8:34

8:12

7:52

7:34

7:18

7:04

6:51

6:39

6:28

6:18

6:09

7.4

8:06

8:27

8:05

7:46

7:28

7:13

6:59

6:46

6:35

6:24

6:14

6:05

7.5

8:00

8:20

7:59

7:40

7:23

7:08

6:54

6:42

6:31

6:20

6:11

6:02

7.6

7:54

8:14

7:53

7:34

7:18

7:03

6:50

6:38

6:26

6:16

6:07

5:58

7.7

7:48

8:07

7:47

7:29

7:13

6:58

6:45

6:33

6:22

6:12

6:03

5:55

7.8

7:42

8:01

7:41

7:24

7:08

6:54

6:41

6:29

6:18

6:09

5:59

5:51

7.9

7:36

7:55

7:36

7:18

7:03

6:49

6:37

6:25

6:15

6:05

5:56

5:48

8.0

7:30

7:49

7:30

7:13

6:58

6:45

6:32

6:21

6:11

6:01

5:52

5:44

8.1

7:24

7:43

7:25

7:08

6:54

6:40

6:28

6:17

6:07

5:58

5:49

5:41

8.2

7:19

7:38

7:20

7:04

6:49

6:36

6:24

6:13

6:03

5:54

5:46

5:38

8.3

7:14

7:32

7:15

9:59

6:45

6:32

6:20

6:10

6:00

5:51

5:42

5:35

8.4

7:09

7:27

7:10

6:54

6:40

6:28

6:16

6:06

5:56

5:47

5:29

5:32

8.5

7:04

7:22

7:05

6:50

6:36

6:24

6:13

6:02

5:53

5:44

5:36

5:29

8.6

6:59

7:16

7:00

6:45

6:32

6:20

6:09

5:59

5:49

5:41

5:33

5:26

8.7

6:54

7:11

6:55

6:41

6:28

6:16

6:05

5:55

5:46

5:38

5:30

5:23

8.8

6:49

7:07

6:51

6:37

6:24

6:12

5:02

5:52

5:43

5:35

5:27

5:20

8.9

6:44

7:02

6:46

6:32

6:20

6:09

5:58

5:49

5:40

5:32

5:24

5:17

9.0

6:40

6:57

6:42

6:28

6:16

6:05

5:55

5:45

5:37

5:29

5:21

5:14

9.1

6:36

6:52

6:38

6:24

6:12

6:01

5:51

5:42

5:34

5:26

5:18

5:11

9.2

6:31

6:48

6:34

6:20

6:09

5:58

5:48

5:39

5:31

5:23

5:16

5:09

9.3

6:27

6:44

6:29

6:17

6:05

5:55

5:45

5:36

5:28

5:20

5:13

5:06

9.4

6:23

6:39

6:25

6:13

6:02

5:51

5:42

5:33

5:25

5:17

5:10

5:04

9.5

6:19

6:35

6:22

6:09

5:58

5:48

5:39

5:30

5:22

5:14

5:08

5:01

9.6

6:15

6:31

6:18

6:06

5:55

5:45

5:35

5:27

5:19

5:12

5:05

4:59

9.7

6:11

6:27

6:14

6:02

5:51

5:42

5:32

5:24

5:16

5:09

5:02

4:56

9.8

6:07

6:23

6:10

5:59

5:48

5:38

5:30

5:21

5:14

5:07

5:00

4:54

9.9

6:04

6:19

6:07

5:55

5:45

5:35

5:27

5:19

5:11

5:04

4:58

4:51

10.0

6:00

6:15

6:03

5:52

5:42

5:32

5:24

5:16

5:08

5:02

4:55

4:49

10.1

5:56

6:12

6:00

5:49

5:39

5:29

5:21

5:13

5:06

4:59

4:53

4:47

10.2

5:53

6:08

5:56

5:45

5:36

5:27

5:18

5:11

5:03

4:57

4:50

4:45

10.3

5:50

6:04

5:53

5:42

5:33

5:24

5:16

5:08

5:01

4:54

4:48

4:42

10.4

5:46

6:01

5:50

5:39

5:30

5:21

5:13

5:05

4:58

4:52

4:46

4:40

10.5

5:43

5:57

5:46

5:36

5:27

5:18

5:10

5:03

4:56

4:50

4:44

4:38

10.6

5:40

5:54

5:43

5:33

5:24

5:15

5:08

5:00

4:54

4:47

4:41

4:36

10.7

5:36

5:51

5:40

5:30

5:21

5:13

5:05

4:58

4:51

4:45

4:39

4:34

10.8

5:33

5:48

5:37

5:27

5:18

5:10

5:03

4:56

4:49

4:43

4:37

4:32

10.9

5:30

5:44

5:34

5:24

5:16

5:08

5:00

4:53

4:47

4:41

4:35

4:30

11.0

5:27

5:41

5:31

5:22

5:13

5:05

4:58

4:51

4:45

4:39

4:33

4:28

11.2

5:21

5:35

5:25

5:16

5:08

5:00

4:53

4:46

4:40

4:34

4:29

4:24

11.4

5:16

5:29

5:20

5:11

5:03

4:55

4:49

4:42

4:36

4:30

4:25

4:20

11.6

5:10

5:24

5:14

5:06

4:58

4:51

4:44

4:38

4:32

4:27

4:21

4:17

11.8

5:05

5:18

5:09

5:01

4:53

4:46

4:40

4:34

4:28

4:23

4:18

4:13

12.0

5:00

5:13

5:04

5:56

4:49

4:42

4:36

4:30

4:24

4:19

4:14

4:10

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