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Effort- Based Treadmill Training Speeds

Use this chart to determine effort at various treadmill inclines as compared to flat mile times.

Equivalent Pace Per Mile at Various Incline Settings on the Treadmill

Miles Per Hour (MPH) Setting on Treadmill

Flat-Road Pace Per Mile

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

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

6.5

9:14

9:37

9:09

8:45

8:23

8:04

7:47

7:32

7:18

7:05

6:53

6:43

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

7.5

8:00

8:20

7:59

7:40

7:23

7:08

6:54

6:42

6:31

6:20

6:11

6:02

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

8.5

7:04

7:22

7:05

6:50

6:36

6:24

6:13

6:02

5:53

5:44

5:36

5:29

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

9.5

6:19

6:35

6:22

6:09

5:58

5:48

5:39

5:30

5:22

5:14

5:08

5:01

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

10.5

5:43

5:57

5:46

5:36

5:27

5:18

5:10

5:03

4:56

4:50

4:44

4:38

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

12.0

5:00

5:13

5:04

4:56

4:49

4:42

4:36

4:30

4:24

4:19

4:14

4:10

*Running speed on a treadmill with no incline (zero percent) is actually slower than running on a flat road or track surface, since you do not have to overcome air resistance on a treadmill.

Note: Since treadmills vary from model to model, this table gives you a close but approximate reading for pace at different settings.

Source: Jim McLatchie