HomeRunTreadmill Pacing Chart for MPH and Incline

Treadmill Pacing Chart for MPH and Incline

Each winter, discussion and questions arise based on the differences between running on a treadmill and running on the roads (excluding the obvious environmental factors). And I refer specifically to running speeds on a treadmill compared to those on the road. In fact, running speeds on a treadmill are not equal to those running speeds on the road. As a side note, if you’re looking for running gear deals to use on your treadmill, you can check that out in our running shoes and clothing deals.

Running on a Treadmill is Easier than Running Outside

Because you are not moving forward on a treadmill, your effort at any comparable pace to that on the roads is easier because you do not have to overcome air resistance regardless of how calm the day may be outside.

Therefore, if you want to achieve a truer “road pace” on the treadmill, you must adjust the incline.

Remember, when running on a treadmill, warm-up properly. The wonderful thing about a treadmill is, you can adjust as you move, both speed and incline. I hope you find this chart helpful for those heading indoors for the winter.

Running with No Incline

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 on
treadmill
Flat
Road
Pace
0%1%2%3%4%5%6%7%8%9%10%
512:0012:3111:4411:0510:3210:039:389:168:568:388:228:07
5.211:3212:0211:1810:4210:119:449:208:598:408:238:087:54
5.411:0711:3510:5510:209:519:269:038:438:258:097:557:41
5.610:4311:1010:3210:009:339:098:488:298:127:567:427:29
5.810:2110:4710:129:429:168:538:338:157:587:447:307:18
610:0010:269:529:249:008:388:198:027:467:327:197:07
6.19:5010:159:439:168:528:318:127:557:407:267:147:02
6.29:4110:059:349:088:448:248:067:497:347:217:086:57
6.39:319:569:269:008:378:177:597:437:297:157:036:52
6.49:239:469:178:528:308:107:537:377:237:106:586:47
6.59:149:379:098:458:238:047:477:327:187:056:536:43
6.69:059:299:018:378:167:587:417:267:137:006:496:38
6.78:579:208:538:308:107:527:357:217:076:556:446:34
6.88:499:128:458:238:037:467:307:157:026:506:406:29
6.98:429:048:398:177:577:407:247:106:586:466:356:25
78:348:568:328:107:517:347:197:056:536:416:316:21
7.18:278:498:258:047:457:297:147:006:486:376:276:17
7.28:208:418:187:587:407:237:096:566:446:336:226:13
7.38:138:348:127:527:347:187:046:516:396:286:186:09
7.48:068:278:057:467:287:136:596:466:356:246:146:05
7.58:008:207:597:407:237:086:546:426:316:206:116:02
7.67:548:147:537:347:187:036:506:386:266:166:075:58
7.77:488:077:477:297:136:586:456:336:226:126:035:55
7.87:428:017:417:247:086:546:416:296:186:095:595:51
7.97:367:557:367:187:036:496:376:256:156:055:565:48
87:307:497:307:136:586:456:326:216:116:015:525:44
8.17:247:437:257:086:546:406:286:176:075:585:495:41
8.27:197:387:207:046:496:366:246:136:035:545:465:38
8.37:147:327:159:596:456:326:206:106:005:515:425:35
8.47:097:277:106:546:406:286:166:065:565:475:295:32
8.57:047:227:056:506:366:246:136:025:535:445:365:29
8.66:597:167:006:456:326:206:095:595:495:415:335:26
8.76:547:116:556:416:286:166:055:555:465:385:305:23
8.86:497:076:516:376:246:125:025:525:435:355:275:20
8.96:447:026:466:326:206:095:585:495:405:325:245:17
96:406:576:426:286:166:055:555:455:375:295:215:14
9.16:366:526:386:246:126:015:515:425:345:265:185:11
9.26:316:486:346:206:095:585:485:395:315:235:165:09
9.36:276:446:296:176:055:555:455:365:285:205:135:06
9.46:236:396:256:136:025:515:425:335:255:175:105:04
9.56:196:356:226:095:585:485:395:305:225:145:085:01
9.66:156:316:186:065:555:455:355:275:195:125:054:59
9.76:116:276:146:025:515:425:325:245:165:095:024:56
9.86:076:236:105:595:485:385:305:215:145:075:004:54
9.96:046:196:075:555:455:355:275:195:115:044:584:51
106:006:156:035:525:425:325:245:165:085:024:554:49
10.15:566:126:005:495:395:295:215:135:064:594:534:47
10.25:536:085:565:455:365:275:185:115:034:574:504:45
10.35:506:045:535:425:335:245:165:085:014:544:484:42
10.45:466:015:505:395:305:215:135:054:584:524:464:40
10.55:435:575:465:365:275:185:105:034:564:504:444:38
10.65:405:545:435:335:245:155:085:004:544:474:414:36
10.75:365:515:405:305:215:135:054:584:514:454:394:34
10.85:335:485:375:275:185:105:034:564:494:434:374:32
10.95:305:445:345:245:165:085:004:534:474:414:354:30
115:275:415:315:225:135:054:584:514:454:394:334:28
11.25:215:355:255:165:085:004:534:464:404:344:294:24
11.45:165:295:205:115:034:554:494:424:364:304:254:20
11.65:105:245:145:064:584:514:444:384:324:274:214:17
11.85:055:185:095:014:534:464:404:344:284:234:184:13
125:005:135:045:564:494:424:364:304:244:194:144:10
Rating: 5.00/5. From 1 vote.
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Hazen Kent
Joe is a collegiate swimmer who has been competing in triathlons for over 5 years, including sprint, olympic, and Half Ironman Distances. He loves open water swimming, lifting, and trail running as well.
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