Treadmill Effort Chart

Effort Based
Treadmill Training Speeds        
 
  Equivalent Pace-per-mile on Various Incline Settings on the Treadmill
MPH Setting on Treadmill Flat Road Pace* 0% 1% 2% 3% 4% 5%
5.0 12:00 12:31 11:44 11:05 10:32 10:03 9:38
5.2 11:32 12:02 11:18 10:42 10:11 9:44 9:20
5.4 11:07 11:35 10:55 10:20 9:51 9:26 9:03
5.6 10:43 11:10 10:32 10:00 9:33 9:09 8:48
5.8 10:21 10:47 10:12 9:42 9:16 8:53 8:33
6.0 10:00 10:26 9:52 9:24 9:00 8:38 8:19
6.2 9:41 10:05 9:34 9:08 8:44 8:24 8:06
6.4 9:23 9:46 9:17 8:52 8:30 8:10 7:53
6.6 9:05 9:29 9:01 8:37 8:16 7:58 7:41
6.8 8:49 9:12 8:45 8:23 8:03 7:46 7:30
7.0 8:34 8:56 8:32 8:10 7:51 7:34 7:19
7.2 8:20 8:41 8:18 7:58 7:40 7:23 7:09
7.4 8:06 8:27 8:05 7:46 7:28 7:13 6:59
7.6 7:54 8:14 7:53 7:34 7:18 7:03 6:50
7.8 7:42 8:01 7:41 7:24 7:08 6:54 6:41
8.0 7:30 7:49 7:30 7:13 6:58 6:45 6:32
8.2 7:19 7:19 7:20 7:04 6:49 6:36 6:24
8.4 7:09 7:27 7:10 6:54 6:40 6:28 6:16
8.6 6:59 7:16 7:00 6:45 6:32 6:20 6:09
8.8 6:49 7:07 6:51 6:37 6:24 6:12 6:02
9.0 6:40 6:57 6:42 6:28 6:16 6:05 5:55
9.2 6:31 6:48 6:34 6:20 6:09 5:58 5:48
9.4 6:23 6:39 6:25 6:13 6:02 5:51 5:42
9.6 6:15 6:31 6:18 6:06 5:55 5:45 5:35
9.8 6:07 6:23 6:10 5:59 5:48 5:38 5:30
10.0 6:00 6:15 6:03 5:52 5:42 5:32 5:24
10.2 5.53 6:08 5:56 5:45 5:36 5:27 5:18
10.4 5:46 6:01 5:50 5:39 5:30 5:21 5:13
10.6 5:40 5:54 5:43 5:33 5:24 5:15 5:08
10.8 5:33 5:48 5:37 5:27 5:18 5:10 5:03
11.0 5:27 5:41 5:31 5:22 5:13 5:05 4:58
11.2 5:21 5:35 5:25 5:16 5:08 5:00 4:53
11.4 5:16 5:29 5:20 5:11 5:03 4:55 4:49
11.6 5:10 5:24 5:14 5:06 4:58 4:51 4:44
11.8 5:05 5:18 5:09 5:01 4:53 4:46 4:40
12.0 5:00 5:13 5:04 4:56 4:49 4:42 4:36
*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 tradmill.