Speed and pace
Pace is the time for one kilometre or mile; speed is the distance per hour. Pace in minutes = 60 ÷ speed. For example, 10 km/h is 6:00 per km.
Treadmill tips
- Use 1% incline to match running outside.
- Start the belt slowly and step on from the side rails.
- Use the safety clip and keep a little space behind you.
Questions and answers
What speed is 5:00 per km?
12 km/h, or about 7.5 mph.
Is treadmill running easier?
Slightly, because there is no air resistance. A 1% incline balances it for most runners.
How it is calculated: sources
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci. 1996;14(4):321–327.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.