Is treadmill speed the same as road pace?

Close, but not identical. A flat treadmill belt does a little of the work for you, so many runners set a 1 percent incline to better match road effort. Use the chart for the speed-to-pace conversion, then adjust incline to taste.

Why does the speed axis use uneven steps?

Walking and easy jogging do not need fine detail, so the low end uses bigger jumps. Around race pace, where a tenth of a unit matters, the chart drops to 0.1 steps so you can dial in the exact setting.

What does the HYROX column show?

Two times at the given pace. The top time is the running: 8 legs of 1km, so 8km. The bottom time, marked rox, is the roxzone transitions on their own, roughly 0.7km of extra movement spread across the race. The per-leg run time is simply the min/km column. Roxzone is usually covered slower than race pace, so treat its time as a best case.

How accurate are the finish times?

They are exact for a constant speed with no slowing down. Real races involve fatigue, terrain, and pacing swings, so treat the times as targets to train towards rather than guaranteed results.

Should I use km or miles?

Use whichever your treadmill and races use. The chart shows both at once and lets you choose which one leads, so you can think in your preferred unit while still reading the other.

What pace do I need for a 4 hour marathon?

A 4 hour marathon is 5:41 per kilometre, which is 9:09 per mile or 10.5 km/h on a treadmill. Halfway comes up at 2:00:00 and 10K at about 56:53. The marathon pace chart above lists the same four figures for every goal time from 2:30 to 6:00.

What pace is a 2 hour half marathon?

Also 5:41 per kilometre, because the half marathon is exactly half the marathon distance, so a 2 hour half and a 4 hour marathon share a pace. At that pace 5K passes at about 28:26 and 10K at about 56:53. What differs is how long you have to hold it.

HYROX Tool

Running Pace Chart: Marathon, Half and Treadmill Paces

Read any speed across to min/km, min/mile and finish times from 5K to the marathon, including your HYROX 8km run split. Then use the marathon pace chart below to go the other way and turn a goal finish time into the pace and the splits it needs.

Show

first

Columns

km/h	mph	min/km	min/mi	5K	10K	Half	Marathon	HYROX
5.5	3.4	10:55	17:33	54:33	1:49:05	3:50:09	7:40:19	1:27:16rox 7:38
6.0	3.7	10:00	16:06	50:00	1:40:00	3:30:59	7:01:57	1:20:00rox 7:00
6.5	4.0	9:14	14:51	46:09	1:32:18	3:14:45	6:29:30	1:13:51rox 6:28
7.0	4.3	8:34	13:48	42:51	1:25:43	3:00:50	6:01:40	1:08:34rox 6:00
7.5	4.7	8:00	12:52	40:00	1:20:00	2:48:47	5:37:34	1:04:00rox 5:36
8.0	5.0	7:30	12:04	37:30	1:15:00	2:38:14	5:16:28	1:00:00rox 5:15
8.2	5.1	7:19	11:47	36:35	1:13:10	2:34:22	5:08:45	58:32rox 5:07
8.4	5.2	7:09	11:30	35:43	1:11:26	2:30:42	5:01:24	57:09rox 5:00
8.6	5.3	6:59	11:14	34:53	1:09:46	2:27:12	4:54:23	55:49rox 4:53
8.8	5.5	6:49	10:58	34:05	1:08:11	2:23:51	4:47:42	54:33rox 4:46
9.0	5.6	6:40	10:44	33:20	1:06:40	2:20:39	4:41:18	53:20rox 4:40
9.2	5.7	6:31	10:30	32:37	1:05:13	2:17:36	4:35:11	52:10rox 4:34
9.4	5.8	6:23	10:16	31:55	1:03:50	2:14:40	4:29:20	51:04rox 4:28
9.6	6.0	6:15	10:04	31:15	1:02:30	2:11:52	4:23:43	50:00rox 4:23
9.8	6.1	6:07	9:51	30:37	1:01:13	2:09:10	4:18:20	48:59rox 4:17
10.0	6.2	6:00	9:39	30:00	1:00:00	2:06:35	4:13:10	48:00rox 4:12
10.2	6.3	5:53	9:28	29:25	58:49	2:04:06	4:08:12	47:04rox 4:07
10.4	6.5	5:46	9:17	28:51	57:42	2:01:43	4:03:26	46:09rox 4:02
10.6	6.6	5:40	9:07	28:18	56:36	1:59:25	3:58:50	45:17rox 3:58
10.8	6.7	5:33	8:56	27:47	55:33	1:57:12	3:54:25	44:27rox 3:53
11.0	6.8	5:27	8:47	27:16	54:33	1:55:05	3:50:09	43:38rox 3:49
11.1	6.9	5:24	8:42	27:02	54:03	1:54:02	3:48:05	43:15rox 3:47
11.2	7.0	5:21	8:37	26:47	53:34	1:53:01	3:46:03	42:51rox 3:45
11.3	7.0	5:19	8:33	26:33	53:06	1:52:01	3:44:03	42:29rox 3:43
11.4	7.1	5:16	8:28	26:19	52:38	1:51:02	3:42:05	42:06rox 3:41
11.5	7.1	5:13	8:24	26:05	52:10	1:50:04	3:40:09	41:44rox 3:39
11.6	7.2	5:10	8:19	25:52	51:43	1:49:08	3:38:15	41:23rox 3:37
11.7	7.3	5:08	8:15	25:38	51:17	1:48:12	3:36:23	41:02rox 3:35
11.8	7.3	5:05	8:11	25:25	50:51	1:47:17	3:34:33	40:41rox 3:34
11.9	7.4	5:03	8:07	25:13	50:25	1:46:22	3:32:45	40:20rox 3:32
12.0	7.5	5:00	8:03	25:00	50:00	1:45:29	3:30:59	40:00rox 3:30
12.1	7.5	4:58	7:59	24:48	49:35	1:44:37	3:29:14	39:40rox 3:28
12.2	7.6	4:55	7:55	24:35	49:11	1:43:45	3:27:31	39:21rox 3:27
12.3	7.6	4:53	7:51	24:23	48:47	1:42:55	3:25:50	39:01rox 3:25
12.4	7.7	4:50	7:47	24:12	48:23	1:42:05	3:24:10	38:43rox 3:23
12.5	7.8	4:48	7:43	24:00	48:00	1:41:16	3:22:32	38:24rox 3:22
12.6	7.8	4:46	7:40	23:49	47:37	1:40:28	3:20:56	38:06rox 3:20
12.7	7.9	4:43	7:36	23:37	47:15	1:39:40	3:19:21	37:48rox 3:18
12.8	8.0	4:41	7:33	23:26	46:53	1:38:54	3:17:47	37:30rox 3:17
12.9	8.0	4:39	7:29	23:15	46:31	1:38:08	3:16:15	37:13rox 3:15
13.0	8.1	4:37	7:26	23:05	46:09	1:37:22	3:14:45	36:55rox 3:14
13.1	8.1	4:35	7:22	22:54	45:48	1:36:38	3:13:16	36:38rox 3:12
13.2	8.2	4:33	7:19	22:44	45:27	1:35:54	3:11:48	36:22rox 3:11
13.3	8.3	4:31	7:16	22:33	45:07	1:35:11	3:10:21	36:05rox 3:09
13.4	8.3	4:29	7:12	22:23	44:47	1:34:28	3:08:56	35:49rox 3:08
13.5	8.4	4:27	7:09	22:13	44:27	1:33:46	3:07:32	35:33rox 3:07
13.6	8.5	4:25	7:06	22:04	44:07	1:33:05	3:06:09	35:18rox 3:05
13.7	8.5	4:23	7:03	21:54	43:48	1:32:24	3:04:48	35:02rox 3:04
13.8	8.6	4:21	7:00	21:44	43:29	1:31:44	3:03:27	34:47rox 3:03
13.9	8.6	4:19	6:57	21:35	43:10	1:31:04	3:02:08	34:32rox 3:01
14.0	8.7	4:17	6:54	21:26	42:51	1:30:25	3:00:50	34:17rox 3:00
14.1	8.8	4:15	6:51	21:17	42:33	1:29:47	2:59:33	34:03rox 2:59
14.2	8.8	4:14	6:48	21:08	42:15	1:29:09	2:58:17	33:48rox 2:57
14.3	8.9	4:12	6:45	20:59	41:57	1:28:31	2:57:03	33:34rox 2:56
14.4	8.9	4:10	6:42	20:50	41:40	1:27:54	2:55:49	33:20rox 2:55
14.5	9.0	4:08	6:40	20:41	41:23	1:27:18	2:54:36	33:06rox 2:54
14.6	9.1	4:07	6:37	20:33	41:06	1:26:42	2:53:24	32:53rox 2:53
14.7	9.1	4:05	6:34	20:24	40:49	1:26:07	2:52:13	32:39rox 2:51
14.8	9.2	4:03	6:31	20:16	40:32	1:25:32	2:51:04	32:26rox 2:50
14.9	9.3	4:02	6:29	20:08	40:16	1:24:57	2:49:55	32:13rox 2:49
15.0	9.3	4:00	6:26	20:00	40:00	1:24:23	2:48:47	32:00rox 2:48
15.1	9.4	3:58	6:24	19:52	39:44	1:23:50	2:47:40	31:47rox 2:47
15.2	9.4	3:57	6:21	19:44	39:28	1:23:17	2:46:34	31:35rox 2:46
15.3	9.5	3:55	6:19	19:36	39:13	1:22:44	2:45:28	31:22rox 2:45
15.4	9.6	3:54	6:16	19:29	38:58	1:22:12	2:44:24	31:10rox 2:44
15.5	9.6	3:52	6:14	19:21	38:43	1:21:40	2:43:20	30:58rox 2:43
15.6	9.7	3:51	6:11	19:14	38:28	1:21:09	2:42:17	30:46rox 2:42
15.7	9.8	3:49	6:09	19:06	38:13	1:20:38	2:41:15	30:34rox 2:41
15.8	9.8	3:48	6:07	18:59	37:58	1:20:07	2:40:14	30:23rox 2:39
15.9	9.9	3:46	6:04	18:52	37:44	1:19:37	2:39:14	30:11rox 2:38
16.0	9.9	3:45	6:02	18:45	37:30	1:19:07	2:38:14	30:00rox 2:38
16.1	10.0	3:44	6:00	18:38	37:16	1:18:37	2:37:15	29:49rox 2:37
16.2	10.1	3:42	5:58	18:31	37:02	1:18:08	2:36:17	29:38rox 2:36
16.3	10.1	3:41	5:55	18:24	36:49	1:17:40	2:35:19	29:27rox 2:35
16.4	10.2	3:40	5:53	18:18	36:35	1:17:11	2:34:22	29:16rox 2:34
16.5	10.3	3:38	5:51	18:11	36:22	1:16:43	2:33:26	29:05rox 2:33
16.6	10.3	3:37	5:49	18:04	36:09	1:16:15	2:32:31	28:55rox 2:32
16.7	10.4	3:36	5:47	17:58	35:56	1:15:48	2:31:36	28:45rox 2:31
16.8	10.4	3:34	5:45	17:51	35:43	1:15:21	2:30:42	28:34rox 2:30
16.9	10.5	3:33	5:43	17:45	35:30	1:14:54	2:29:48	28:24rox 2:29
17.0	10.6	3:32	5:41	17:39	35:18	1:14:28	2:28:55	28:14rox 2:28
17.1	10.6	3:31	5:39	17:33	35:05	1:14:02	2:28:03	28:04rox 2:27
17.2	10.7	3:29	5:37	17:27	34:53	1:13:36	2:27:12	27:54rox 2:27
17.3	10.7	3:28	5:35	17:20	34:41	1:13:10	2:26:20	27:45rox 2:26
17.4	10.8	3:27	5:33	17:14	34:29	1:12:45	2:25:30	27:35rox 2:25
17.5	10.9	3:26	5:31	17:09	34:17	1:12:20	2:24:40	27:26rox 2:24
17.6	10.9	3:25	5:29	17:03	34:05	1:11:55	2:23:51	27:16rox 2:23
17.7	11.0	3:23	5:27	16:57	33:54	1:11:31	2:23:02	27:07rox 2:22
17.8	11.1	3:22	5:25	16:51	33:42	1:11:07	2:22:14	26:58rox 2:22
17.9	11.1	3:21	5:24	16:46	33:31	1:10:43	2:21:26	26:49rox 2:21
18.0	11.2	3:20	5:22	16:40	33:20	1:10:20	2:20:39	26:40rox 2:20
18.1	11.2	3:19	5:20	16:34	33:09	1:09:56	2:19:52	26:31rox 2:19
18.2	11.3	3:18	5:18	16:29	32:58	1:09:33	2:19:06	26:22rox 2:18
18.3	11.4	3:17	5:17	16:24	32:47	1:09:10	2:18:21	26:14rox 2:18
18.4	11.4	3:16	5:15	16:18	32:37	1:08:48	2:17:36	26:05rox 2:17
18.5	11.5	3:15	5:13	16:13	32:26	1:08:25	2:16:51	25:57rox 2:16
18.6	11.6	3:14	5:11	16:08	32:15	1:08:03	2:16:07	25:48rox 2:15
18.7	11.6	3:13	5:10	16:03	32:05	1:07:42	2:15:23	25:40rox 2:15
18.8	11.7	3:11	5:08	15:57	31:55	1:07:20	2:14:40	25:32rox 2:14
18.9	11.7	3:10	5:07	15:52	31:45	1:06:59	2:13:57	25:24rox 2:13
19.0	11.8	3:09	5:05	15:47	31:35	1:06:37	2:13:15	25:16rox 2:13
19.1	11.9	3:08	5:03	15:42	31:25	1:06:16	2:12:33	25:08rox 2:12
19.2	11.9	3:08	5:02	15:38	31:15	1:05:56	2:11:52	25:00rox 2:11
19.3	12.0	3:07	5:00	15:33	31:05	1:05:35	2:11:11	24:52rox 2:11
19.4	12.1	3:06	4:59	15:28	30:56	1:05:15	2:10:30	24:45rox 2:10
19.5	12.1	3:05	4:57	15:23	30:46	1:04:55	2:09:50	24:37rox 2:09
19.6	12.2	3:04	4:56	15:18	30:37	1:04:35	2:09:10	24:29rox 2:09
19.7	12.2	3:03	4:54	15:14	30:27	1:04:15	2:08:31	24:22rox 2:08
19.8	12.3	3:02	4:53	15:09	30:18	1:03:56	2:07:52	24:15rox 2:07
19.9	12.4	3:01	4:51	15:05	30:09	1:03:37	2:07:13	24:07rox 2:07
20.0	12.4	3:00	4:50	15:00	30:00	1:03:18	2:06:35	24:00rox 2:06
20.1	12.5	2:59	4:48	14:56	29:51	1:02:59	2:05:57	23:53rox 2:05
20.2	12.6	2:58	4:47	14:51	29:42	1:02:40	2:05:20	23:46rox 2:05
20.3	12.6	2:57	4:45	14:47	29:33	1:02:21	2:04:43	23:39rox 2:04
20.4	12.7	2:56	4:44	14:42	29:25	1:02:03	2:04:06	23:32rox 2:04
20.5	12.7	2:56	4:43	14:38	29:16	1:01:45	2:03:30	23:25rox 2:03
20.6	12.8	2:55	4:41	14:34	29:08	1:01:27	2:02:54	23:18rox 2:02
20.7	12.9	2:54	4:40	14:30	28:59	1:01:09	2:02:18	23:11rox 2:02
20.8	12.9	2:53	4:39	14:25	28:51	1:00:51	2:01:43	23:05rox 2:01
20.9	13.0	2:52	4:37	14:21	28:42	1:00:34	2:01:08	22:58rox 2:01
21.0	13.0	2:51	4:36	14:17	28:34	1:00:17	2:00:33	22:51rox 2:00

Times assume a constant speed with no fade. Real races and treadmill sessions vary, so treat these as pacing targets, not predictions.

Marathon and Half Marathon Pace Chart

The chart above starts from a speed. This one starts from the time you want to finish in. Find your goal in the left column and read across for the pace per kilometre and per mile it takes, the treadmill speed that matches, and the splits you should be passing on the way.

Every row is an even pace from the first kilometre to the last, which is the most efficient way to cover the distance and the hardest to hold. Most runners slow down in the closing third, so read the splits as the line you are trying not to drop below rather than as a forecast.

Marathon Pace Chart

Goal finish	min/km	min/mile	km/h	10K	Halfway
2:30:00	3:33	5:43	16.9	35:33	1:15:00
2:35:00	3:40	5:55	16.3	36:44	1:17:30
2:40:00	3:48	6:06	15.8	37:55	1:20:00
2:45:00	3:55	6:18	15.3	39:06	1:22:30
2:50:00	4:02	6:29	14.9	40:17	1:25:00
2:55:00	4:09	6:40	14.5	41:28	1:27:30
3:00:00	4:16	6:52	14.1	42:40	1:30:00
3:05:00	4:23	7:03	13.7	43:51	1:32:30
3:10:00	4:30	7:15	13.3	45:02	1:35:00
3:15:00	4:37	7:26	13.0	46:13	1:37:30
3:20:00	4:44	7:38	12.7	47:24	1:40:00
3:25:00	4:52	7:49	12.3	48:35	1:42:30
3:30:00	4:59	8:01	12.1	49:46	1:45:00
3:35:00	5:06	8:12	11.8	50:57	1:47:30
3:40:00	5:13	8:23	11.5	52:08	1:50:00
3:45:00	5:20	8:35	11.3	53:19	1:52:30
3:50:00	5:27	8:46	11.0	54:31	1:55:00
3:55:00	5:34	8:58	10.8	55:42	1:57:30
4:00:00	5:41	9:09	10.5	56:53	2:00:00
4:05:00	5:48	9:21	10.3	58:04	2:02:30
4:10:00	5:55	9:32	10.1	59:15	2:05:00
4:15:00	6:03	9:44	9.9	1:00:26	2:07:30
4:20:00	6:10	9:55	9.7	1:01:37	2:10:00
4:25:00	6:17	10:06	9.6	1:02:48	2:12:30
4:30:00	6:24	10:18	9.4	1:03:59	2:15:00
4:35:00	6:31	10:29	9.2	1:05:10	2:17:30
4:40:00	6:38	10:41	9.0	1:06:22	2:20:00
4:45:00	6:45	10:52	8.9	1:07:33	2:22:30
4:50:00	6:52	11:04	8.7	1:08:44	2:25:00
4:55:00	6:59	11:15	8.6	1:09:55	2:27:30
5:00:00	7:07	11:27	8.4	1:11:06	2:30:00
5:05:00	7:14	11:38	8.3	1:12:17	2:32:30
5:10:00	7:21	11:49	8.2	1:13:28	2:35:00
5:15:00	7:28	12:01	8.0	1:14:39	2:37:30
5:20:00	7:35	12:12	7.9	1:15:50	2:40:00
5:25:00	7:42	12:24	7.8	1:17:01	2:42:30
5:30:00	7:49	12:35	7.7	1:18:12	2:45:00
5:35:00	7:56	12:47	7.6	1:19:24	2:47:30
5:40:00	8:03	12:58	7.4	1:20:35	2:50:00
5:45:00	8:11	13:10	7.3	1:21:46	2:52:30
5:50:00	8:18	13:21	7.2	1:22:57	2:55:00
5:55:00	8:25	13:32	7.1	1:24:08	2:57:30
6:00:00	8:32	13:44	7.0	1:25:19	3:00:00

Half Marathon Pace Chart

Goal finish	min/km	min/mile	km/h	5K	10K
1:10:00	3:19	5:20	18.1	16:35	33:11
1:15:00	3:33	5:43	16.9	17:46	35:33
1:20:00	3:48	6:06	15.8	18:58	37:55
1:25:00	4:02	6:29	14.9	20:09	40:17
1:30:00	4:16	6:52	14.1	21:20	42:40
1:35:00	4:30	7:15	13.3	22:31	45:02
1:40:00	4:44	7:38	12.7	23:42	47:24
1:45:00	4:59	8:01	12.1	24:53	49:46
1:50:00	5:13	8:23	11.5	26:04	52:08
1:55:00	5:27	8:46	11.0	27:15	54:31
2:00:00	5:41	9:09	10.5	28:26	56:53
2:05:00	5:55	9:32	10.1	29:37	59:15
2:10:00	6:10	9:55	9.7	30:49	1:01:37
2:15:00	6:24	10:18	9.4	32:00	1:03:59
2:20:00	6:38	10:41	9.0	33:11	1:06:22
2:25:00	6:52	11:04	8.7	34:22	1:08:44
2:30:00	7:07	11:27	8.4	35:33	1:11:06
2:35:00	7:21	11:49	8.2	36:44	1:13:28
2:40:00	7:35	12:12	7.9	37:55	1:15:50
2:45:00	7:49	12:35	7.7	39:06	1:18:12
2:50:00	8:03	12:58	7.4	40:17	1:20:35
2:55:00	8:18	13:21	7.2	41:28	1:22:57
3:00:00	8:32	13:44	7.0	42:40	1:25:19

Splits assume an even pace throughout. Hills, wind, heat and fuelling all move the real numbers, so build in a margin on a hard course.

How to Read This Running Pace Chart

Pick a speed row and read across: the same effort shown as km/h and mph, as pace per kilometre and per mile, and as finish times for common distances. Every time assumes a steady speed with no fade, so the numbers are clean pacing targets rather than race predictions.

The speed axis starts at an easy walk and steps up in bigger jumps through the walk and jog range, then in fine 0.1 steps through the running range so you can land on the exact treadmill setting you need.

Everything the Chart Does

Switch which unit leadsPut km/h first for European treadmills and road running, or miles first for US treadmills that read in mph. The leading column, and the pace columns, reorder to match.
Turn race columns on or offShow only the distances you care about. Enable or disable 5K, 10K, half marathon, marathon, and the HYROX run total independently, or show and hide them all at once.
Variable-step speed axisBigger steps cover walking and easy jogging at the low end, then fine 0.1 steps run through race pace, matching how treadmills increment.
Sticky speed column and horizontal scrollThe speed column stays pinned on the left while the pace and race-time columns scroll sideways, so you never lose track of which row you are reading.
HYROX run splits built inA dedicated HYROX column shows two times at your pace: the 8 one-kilometre run legs on top (8km of running), and the roxzone transitions on their own below, about 0.7km of extra movement across the race.
Marathon and half marathon finish timesWork back from a goal time instead of from a speed. The finish-time tables turn a marathon or half marathon target into the pace per kilometre and per mile it needs, the treadmill speed that matches it, and the splits along the way.

When to Use It

Set your treadmill to hit a target 10K or marathon pace without doing the mental maths.
Convert a goal race pace into miles per hour on a US gym treadmill.
Plan your HYROX run legs and know what 8km of running should cost you.
Translate paces between km and miles when you travel or race abroad.
Find sensible easy-run and long-run speeds by reading off the slower rows.
Work out what a sub 4 hour marathon or a 2 hour half marathon actually asks of you per kilometre.

More free tools

All free tools

HYROX Race ReportSee where your HYROX time went, split by split, against the athletes on your course that day.HYROX Pace CalculatorWork out the running pace for every segment, and what each station and RoxZone crossing can cost you.HYROX Time PredictorPredict your HYROX finish time from your running pace, station by station.HYROX Training Plan StructureFoundation, build, peak and taper weeks counted back from your race date, plus the weekly session mix.Race Time PredictorTurn one recent race result into your predicted 5K, 10K, half marathon and marathon times.Heart Rate Zone CalculatorGet your five heart rate zones three ways, from your max, your reserve or your threshold.

Running Pace Chart: Marathon, Half and Treadmill Paces

Marathon and Half Marathon Pace Chart

Marathon Pace Chart

Half Marathon Pace Chart

How to Read This Running Pace Chart

Everything the Chart Does

When to Use It

More free tools

Frequently Asked Questions

Find Your Inner Athlete.
Train With a Plan That Fits You.

Running Pace Chart: Marathon, Half and Treadmill Paces

Marathon and Half Marathon Pace Chart

Marathon Pace Chart

Half Marathon Pace Chart

How to Read This Running Pace Chart

Everything the Chart Does

When to Use It

More free tools

Frequently Asked Questions

Is treadmill speed the same as road pace?

Why does the speed axis use uneven steps?

What does the HYROX column show?

How accurate are the finish times?

Should I use km or miles?

What pace do I need for a 4 hour marathon?

What pace is a 2 hour half marathon?

Find Your Inner Athlete. Train With a Plan That Fits You.

Find Your Inner Athlete.
Train With a Plan That Fits You.