Treadmill Speed ↔ Pace Conversion — Full Guide with Tables, Formulas, and Real-World Tips

On treadmills, speed is shown in km/h; outdoors we usually talk in min/km pace.
Once you know the formula, the conversion is easy.

Core Formulas

Speed (km/h) = 60 ÷ Pace (min/km).
Pace (min/km) = 60 ÷ Speed (km/h).

Examples) 6:00/km → 60 ÷ 6 = 10.0 km/h.
5:30/km (= 5.5 min) → 60 ÷ 5.5 = 10.9 km/h (exactly 10.909…).
7:00/km → 60 ÷ 7 ≈ 8.57 km/h (display 8.6 km/h).

Quick Reference Table

Pace (min/km) Speed (km/h) Notes
7:008.6Easy jog
6:309.2Top of Zone 2
6:0010.0Light interval session
5:3010.9Moderate tempo
5:0012.05K goal pace

Practical Tips

Setting a 1% incline can narrow the indoor–outdoor feel gap (varies by person).
Increase treadmill speed in 0.1 (or 0.2) steps and allow a proper warm-up.
Heart-rate response lags—start the first 5–10 minutes slightly below target.

Reference: Standard conversion formulas; adjust to your personal feel.

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