Treadmill Pace Converter
Your treadmill shows mph, but your training plan talks in min/mile. Convert between them instantly, and get a rough sense of what the incline is really costing you.
At 6.7 mph you're running a 8:57 mile. Running on an incline feels harder than flat ground: a rough rule is that each 1% grade is worth about 12–15 seconds per mile of extra effort, so 1% at 8:57 plays more like a 8:44road pace. It's an estimate, not gospel.
How it works
Speed and pace are just two views of the same thing. Pace per mile is 3,600 divided by mph; pace per km uses the same idea after converting to km/h. Type your treadmill speed and both paces appear.
Incline makes a flat-belt run feel harder. A common rule of thumb is that each 1% grade adds roughly 12–15 seconds per mile of equivalent effort, which is where the incline note comes from.
Everything here is an estimate. Treadmills vary in calibration, and the incline adjustment is a rough guide — some runners set 1% to mimic outdoor air resistance, others don't bother.
Frequently asked questions
Should I run at 1% incline to match outdoors?
It's a popular habit, and the logic is that a slight grade offsets the lack of wind resistance indoors. For easy runs it barely matters; for faster efforts a 1% setting nudges the effort a touch closer to road running.
Why does the same pace feel harder outside?
Outdoors you deal with wind, uneven ground, terrain changes, and no belt pulling your feet back. Indoors is more controlled, so the same displayed pace often feels a little easier — another reason these numbers are estimates.
My treadmill only shows km/h — can I still use this?
Divide your km/h by 1.609 to get mph, type that in, and you're set. The pace-per-km result will then match what your machine is doing directly.