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Most walkers land on a treadmill walking speed of 2.5–4.0 mph (4–6.5 km/h), tuned to your breathing and goal.

Level 3 on a treadmill often equals a brisk walk near 3 mph (4.8 km/h), though the exact speed depends on your treadmill’s setup.

A 5K is 3.1 miles; match your goal time to a treadmill speed, then hold steady pace from start to finish.

Most adults run about 4 to 7 mph on day-to-day runs, which is roughly a 9 to 15 minute mile, with a wide day-to-day swing.

A 12-minute mile equals 5 mph and a 7:28 per kilometer pace, a steady jog that’s easy to track by splits.

An 8-minute mile pace is 7.5 mph (12.1 km/h), which is 4:58 per kilometer and about 1:59 per 400 meters.

A 9-minute mile pace equals about 5:35 per kilometer, 6.7 mph, and 10.7 km/h.

A 30-minute 5K needs a steady 6:00 per km pace, which is 9:39 per mile.

A 10-minute mile pace means you cover one mile in 10:00, which equals 6.0 mph and about 6:13 per kilometer.

Your mile pace by weight depends on fitness and goals; start with a talk-test pace, then trim seconds with steady training.