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.