Due in part to a lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface.
Questions: Check out the FAQ. If the answer isn’t there, you can always contact me.
| Treadmill MPH setting | Pace per mile | Equivalent paces by incline | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 |
| 5.2 | 11:32 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
| 5.4 | 11:07 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
| 5.6 | 10:43 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
| 5.8 | 10:21 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
| 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 |
| 6.1 | 9:50 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
| 6.2 | 9:41 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
| 6.3 | 9:31 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
| 6.4 | 9:23 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
| 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 |
| 6.6 | 9:05 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
| 6.7 | 8:57 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
| 6.8 | 8:49 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
| 6.9 | 8:42 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
| 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 |
| 7.1 | 8:27 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
| 7.2 | 8:20 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
| 7.3 | 8:13 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
| 7.4 | 8:06 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
| 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 |
| 7.6 | 7:54 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
| 7.7 | 7:48 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
| 7.8 | 7:42 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
| 7.9 | 7:36 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
| 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 |
| 8.1 | 7:24 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
| 8.2 | 7:19 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
| 8.3 | 7:14 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
| 8.4 | 7:09 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
| 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 |
| 8.6 | 6:59 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
| 8.7 | 6:54 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
| 8.8 | 6:49 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
| 8.9 | 6:44 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
| 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 |
| 9.1 | 6:36 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
| 9.2 | 6:31 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
| 9.3 | 6:27 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
| 9.4 | 6:23 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
| 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 |
| 9.6 | 6:15 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
| 9.7 | 6:11 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
| 9.8 | 6:07 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
| 9.9 | 6:04 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
| 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 |
| 10.1 | 5:56 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
| 10.2 | 5:53 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
| 10.3 | 5:50 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
| 10.4 | 5:46 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
| 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 |
| 10.6 | 5:40 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
| 10.7 | 5:36 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
| 10.8 | 5:33 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
| 10.9 | 5:30 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
| 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 |
| 11.2 | 5:21 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
| 11.4 | 5:16 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
| 11.6 | 5:10 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
| 11.8 | 5:05 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
| 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 |