Treadmill Speed Chart & Pace Converter

Why Do Treadmill Speeds Cause So Much Confusion?

The short answer is that there is no universal standard. Commercial gym treadmills from brands like Matrix, Technogym, and Life Fitness almost always display in KPH in the UK. Walk into any PureGym, David Lloyd, or JD Gym and the treadmill will show kilometres per hour by default. Some models let you switch to MPH in the settings, but most people never find that option and just accept the numbers on screen without knowing what pace they actually represent.

Home treadmills are a mixed bag. NordicTrack and ProForm models sold in the UK typically let you toggle between KPH and MPH in the console settings. Reebok treadmills tend to default to KPH. Budget models and walking pads vary wildly depending on the manufacturer. The result is that you might run at 10 kph in the gym, come home to a treadmill showing MPH, and have no idea what number to punch in to match the same pace.

To make things even more confusing, running apps like Strava and Garmin display pace in minutes per kilometre or minutes per mile rather than speed. So your gym treadmill says 10 kph, your Strava says 6:00/km, and your home treadmill says 6.2 mph. They all mean the same thing.

KPH to MPH: The Quick Conversion

The conversion factor is straightforward. One mile equals 1.609 kilometres, so to convert KPH to MPH you divide by 1.609, and to convert MPH to KPH you multiply by 1.609. In practice, a rough rule of thumb is that 10 kph is about 6.2 mph, and 16 kph is about 10 mph. For anything in between, the calculator above gives you the exact figure instantly.

Here are some of the most commonly searched treadmill speed conversions for quick reference. 8 kph equals 5.0 mph and a pace of 7:30 per kilometre, which is a comfortable jogging pace for most people. 10 kph equals 6.2 mph at 6:00 per kilometre, a solid easy run pace. 12 kph equals 7.5 mph at 5:00 per kilometre, which is where many recreational runners settle into a steady training pace. And 16 kph equals 9.9 mph at 3:45 per kilometre, which represents a genuinely fast effort that most people can only sustain for shorter intervals.

What Treadmill Speed Do I Need for a 5K?

This is one of the most common questions we hear, especially from runners following a Couch to 5K programme on a treadmill. The answer depends entirely on your target time.

For a 30-minute 5K, which is a popular first target for newer runners, you need to maintain 10.0 kph (6.2 mph) for the full distance. That works out to a pace of 6:00 per kilometre. For a 25-minute 5K, you need 12.0 kph (7.5 mph), which is 5:00 per kilometre. A sub-20 minute 5K requires 15.0 kph (9.3 mph) at 4:00 per kilometre, which is a strong club-runner pace.

The race pace tab in the calculator above lets you enter any target time for any distance and see exactly what speed to set. If you are training for a specific goal, this takes the mental arithmetic out of your sessions entirely.

The 1 Percent Incline Rule

If you are using treadmill running as preparation for outdoor races, it is worth knowing about the 1 percent incline rule. Research published in the Journal of Sports Sciences found that setting a treadmill to a 1 percent gradient most closely replicates the energy cost of running outdoors on a flat surface. The difference comes down to air resistance. When you run outside, you push through the air with every stride. On a treadmill, the belt moves beneath you and there is no headwind, so the effort at the same speed is slightly lower.

Setting a 1 percent incline compensates for this difference and makes your treadmill pace a more accurate reflection of what you could sustain outdoors. It is a small adjustment, but if you are training for a specific race time, it matters. Most treadmills, including all of the models we review on this site, offer motorised incline adjustment that makes this a one-button change. Check our guide to the best home treadmills in the UK if you are looking for a machine with reliable incline control.

Understanding Treadmill Speed vs Pace

Speed and pace are two ways of expressing the same thing, just in opposite directions. Speed tells you how far you travel in a set time (kilometres per hour or miles per hour). Pace tells you how long it takes to cover a set distance (minutes per kilometre or minutes per mile). Runners tend to think in pace because it maps directly to race goals. Treadmills display speed because it maps to the motor output.

The practical difference matters when you are trying to translate a training plan onto a treadmill. If your plan says to run at 5:30 per kilometre pace, you need to know that means 10.9 kph on the treadmill display. If it says to do intervals at 4:00 per kilometre, that is 15.0 kph. The calculator above handles this conversion for any pace or speed you need.

Common Treadmill Speed Zones

Understanding what different speeds feel like helps you structure workouts without constantly checking pace charts. As a general guide, 3 to 5 kph is a walking pace ranging from a gentle stroll to a brisk walk. 5 to 7 kph covers power walking and the transition into a light jog. 7 to 9 kph is a comfortable jogging pace for most people, suitable for warm ups, cool downs, and easy recovery runs. 9 to 12 kph is where most recreational runners spend their steady training runs, representing an easy to moderate effort. 12 to 15 kph is tempo territory, a comfortably hard pace you could sustain for 20 to 40 minutes. 15 to 18 kph is fast running that most people reserve for interval sessions. And anything above 18 kph is sprint pace that even experienced runners can only maintain for short bursts.

These zones vary depending on your fitness level, so treat them as rough guidelines rather than fixed categories. The effort level shown in our calculator adapts to give you a quick reference for any speed you enter.