Treadmills speak km/h; you think in minutes per kilometre. Convert both ways.
| km/h | Pace/km | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 6.0 | 10:00 | 50:00 | 1:40:00 | 3:30:59 | 7:01:57 |
| 6.5 | 9:14 | 46:09 | 1:32:18 | 3:14:45 | 6:29:30 |
| 7.0 | 8:34 | 42:51 | 1:25:43 | 3:00:50 | 6:01:40 |
| 7.5 | 8:00 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
| 8.0 | 7:30 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 8.5 | 7:04 | 35:18 | 1:10:35 | 2:28:55 | 4:57:51 |
| 9.0 | 6:40 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 9.5 | 6:19 | 31:35 | 1:03:09 | 2:13:15 | 4:26:30 |
| 10.0 | 6:00 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 10.5 | 5:43 | 28:34 | 57:09 | 2:00:33 | 4:01:07 |
| 11.0 | 5:27 | 27:16 | 54:33 | 1:55:05 | 3:50:09 |
| 11.5 | 5:13 | 26:05 | 52:10 | 1:50:04 | 3:40:09 |
| 12.0 | 5:00 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 12.5 | 4:48 | 24:00 | 48:00 | 1:41:16 | 3:22:32 |
| 13.0 | 4:37 | 23:05 | 46:09 | 1:37:22 | 3:14:45 |
| 13.5 | 4:27 | 22:13 | 44:27 | 1:33:46 | 3:07:32 |
| 14.0 | 4:17 | 21:26 | 42:51 | 1:30:25 | 3:00:50 |
| 14.5 | 4:08 | 20:41 | 41:23 | 1:27:18 | 2:54:36 |
| 15.0 | 4:00 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 15.5 | 3:52 | 19:21 | 38:43 | 1:21:40 | 2:43:20 |
| 16.0 | 3:45 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 16.5 | 3:38 | 18:11 | 36:22 | 1:16:43 | 2:33:26 |
| 17.0 | 3:32 | 17:39 | 35:18 | 1:14:28 | 2:28:55 |
| 17.5 | 3:26 | 17:09 | 34:17 | 1:12:20 | 2:24:40 |
| 18.0 | 3:20 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 18.5 | 3:15 | 16:13 | 32:26 | 1:08:25 | 2:16:51 |
| 19.0 | 3:09 | 15:47 | 31:35 | 1:06:37 | 2:13:15 |
| 19.5 | 3:05 | 15:23 | 30:46 | 1:04:55 | 2:09:50 |
| 20.0 | 3:00 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
No wind and no hills, and the belt helps you along. Many runners add a small incline to make it feel closer to the road.
It helps in the heat or the cold, but running outside and on hills prepares you better for a race.