What Is a Treadmill Pace Chart?

A treadmill pace chart is a table. It shows treadmill speed (in miles per hour or kilometers per hour) and matches it with your running pace (minutes per mile or kilometer). When you use a treadmill pace chart, you know exactly how fast you’re going. No more confusion between speed and pace.

For example, if you set your treadmill to 6.0 mph, the treadmill pace chart shows that you're running a 10-minute mile. Want to run at 9-minute mile pace? Check the treadmill pace chart, and it tells you to set the speed to 6.7 mph.

Why You Need a Treadmill Pace Chart

1. Accurate Speed Tracking

Many treadmills only show speed in mph or kph. Most runners think in pace—minutes per mile. A treadmill pace chart fills the gap. It translates that speed into the pace you want. Using a treadmill pace chart ensures you're on track with your training plan.

2. Improves Your Training

Every training plan uses pace targets. Without a treadmill pace chart, you might run too fast or too slow. A treadmill pace chart helps you follow pace goals for intervals, long runs, or tempo runs.

3. Helps With Race Prep

If you’re training for a race, a treadmill pace chart is crucial. Want to run a half marathon in under 2 hours? The treadmill pace chart tells you that’s a 9:09 pace. Set your treadmill to 6.6 mph to simulate race pace exactly.

4. Consistency Indoors and Outdoors

Outdoor runs use pace. Treadmills show speed. A treadmill pace chart bridges this. It gives consistency between indoor and outdoor workouts.

How to Read a Treadmill Pace Chart

A treadmill pace chart usually has speed in one column. Next to it is the pace. Some treadmill pace charts also include calories burned and time per distance. Here’s a quick sample of a treadmill pace chart:

Speed (mph)	Pace (min/mile)
4.0	15:00
5.0	12:00
6.0	10:00
7.0	8:34
8.0	7:30
9.0	6:40

With a treadmill pace chart, you pick your goal pace, check the matching speed, and start your run.

Using the Treadmill Pace Chart for Different Workouts

Easy Runs

Use the treadmill pace chart to keep your easy pace slow. Don’t overtrain. Check your pace goal, find the correct speed, and stick to it.

Tempo Runs

Tempo runs target a steady, moderate pace. The treadmill pace chart helps lock that pace in. No drifting too fast or too slow.

Intervals

Intervals need precision. Run fast, rest, repeat. The treadmill pace chart gives exact speeds for each interval.

Long Runs

Long runs need consistency. A treadmill pace chart helps set a steady speed for the entire session.

Benefits of the Treadmill Pace Chart

Clear speed-to-pace conversion
Faster goal tracking
Accurate pace training
Better performance results
Perfect for indoor runners

Who Should Use a Treadmill Pace Chart?

Everyone benefits from a treadmill pace chart. Whether you're:

A beginner trying to hit a 5K goal
A marathon runner training indoors
A casual walker tracking pace
A coach helping athletes with speed work

The treadmill pace chart fits every level.

Treadmill Pace Chart for Walkers

A treadmill pace chart isn’t just for runners. Walkers can also use a treadmill pace chart to maintain a steady walking pace. Here’s a sample for walkers:

Speed (mph)	Pace (min/mile)
2.5	24:00
3.0	20:00
3.5	17:00
4.0	15:00

A treadmill pace chart helps walkers hit daily step or calorie goals while staying consistent.

Printable Treadmill Pace Chart

Print a treadmill pace chart and tape it to your treadmill. This makes it easy to glance at the chart during your run. Some websites offer free treadmill pace chart downloads in PDF. You can also save a digital treadmill pace chart to your phone for quick reference.

Online Treadmill Pace Chart Tools

Many websites offer interactive treadmill pace chart tools. Just enter your goal pace or speed, and it shows the exact match. Use these tools to customize your own treadmill pace chart.

Treadmill Pace Chart for Metric Users

If you use kilometers per hour, get a treadmill pace chart that shows km/h and pace per km. Here’s a metric sample:

Speed (km/h)	Pace (min/km)
6.0	10:00
8.0	7:30
10.0	6:00
12.0	5:00

A metric treadmill pace chart gives international runners the same benefits.

Custom Treadmill Pace Chart

You can make a custom treadmill pace chart. Use your personal pace goals and build your chart in Excel or Google Sheets. Add notes, intervals, or heart rate zones. Personalizing your treadmill pace chart improves training accuracy.

Tips for Using a Treadmill Pace Chart Effectively

Know your training pace zones
Use incline for hill simulation
Match outdoor pace with chart speed
Update your treadmill pace chart as fitness improves
Use a heart rate monitor along with your pace chart

Conclusion: Trust the Treadmill Pace Chart

A treadmill pace chart is more than a table. It's a training tool. It helps you train with purpose, hit your goals, and avoid mistakes. Whether you walk, jog, or race, a treadmill pace chart keeps your speed on track.

Use a treadmill pace chart every time you run indoors. Save it. Print it. Bookmark it. The more you use your treadmill pace chart, the better your results.