Running pace calculator: pace and speed converter
Convert speed (km/h) and pace (min/km) instantly. See your training paces, the conversion table, and how to switch to min/mile.
Speed ↔ pace converter
Understanding pace and speed in running
In running, two units coexist for measuring intensity: speed (in km/h or mph) and pace (in min/km or min/mile). Speed tells you how many kilometres you cover per hour. Pace tells you how long it takes to cover one kilometre.
Most runners and coaches think in pace because it's more concrete on the road: "I'm running at 5:30 per km" is easier to manage than a speed number. GPS watches show both, but pace remains the reference unit in training plans.
Speed to pace conversion table (km/h to min/km)
Here are the most common pace and speed equivalents for running.
| Speed (km/h) | Pace (min/km) | Pace (min/mile) |
|---|---|---|
| 8 km/h | 7:30 min/km | 12:04 min/mile |
| 9 km/h | 6:40 min/km | 10:44 min/mile |
| 10 km/h | 6:00 min/km | 9:39 min/mile |
| 11 km/h | 5:27 min/km | 8:47 min/mile |
| 12 km/h | 5:00 min/km | 8:03 min/mile |
| 13 km/h | 4:37 min/km | 7:26 min/mile |
| 14 km/h | 4:17 min/km | 6:54 min/mile |
| 15 km/h | 4:00 min/km | 6:26 min/mile |
| 16 km/h | 3:45 min/km | 6:02 min/mile |
| 17 km/h | 3:32 min/km | 5:41 min/mile |
| 18 km/h | 3:20 min/km | 5:22 min/mile |
| 19 km/h | 3:09 min/km | 5:05 min/mile |
| 20 km/h | 3:00 min/km | 4:50 min/mile |
| 21 km/h | 2:51 min/km | 4:36 min/mile |
| 22 km/h | 2:44 min/km | 4:23 min/mile |
| 23 km/h | 2:37 min/km | 4:12 min/mile |
| 24 km/h | 2:30 min/km | 4:01 min/mile |
Convert min/km to min/mile (and back)
One mile equals 1.609 kilometres. So your min/mile pace is always slower (a higher number) than your min/km pace, because you're covering more ground per unit of pace.
A few common references:
- 7:00/mile = 4:21/km (about 13.8 km/h, 8.6 mph) . sub-3-hour marathon territory.
- 8:00/mile = 4:58/km (about 12.1 km/h, 7.5 mph) . sub-3:30 marathon pace.
- 9:00/mile = 5:35/km (about 10.7 km/h, 6.7 mph) . solid recreational runner.
- 10:00/mile = 6:13/km (about 9.7 km/h, 6.2 mph) . easy aerobic for many runners.
Key running training paces
Comfortable, conversational pace. 65 to 75% of MAS. The base of every training plan.
Target pace for 42 km. About 80% of MAS. Controlled breathing, sustained but holdable.
About 85% of MAS. Hard but steady effort. Reference for the lactate threshold.
About 90% of MAS. Hard effort, heavy breathing. Used for threshold sessions.
95 to 105% of MAS. Maximum aerobic effort over short intervals (200m to 1000m). Builds aerobic power.
Frequently asked questions
What is the difference between pace and speed in running?
Speed is expressed in km/h (or mph), pace in min/km (or min/mile). They measure the same thing in two ways: a speed of 12 km/h corresponds to a pace of 5:00 min/km. Runners typically use pace because it's more intuitive to manage on the road, since it matches the time displayed on the watch every kilometre.
How do you convert speed to pace?
Divide 60 by the speed in km/h. Example: 60 / 12 km/h = 5:00 min/km. To go the other way, divide 60 by the pace expressed in decimal minutes: 60 / 5 = 12 km/h. This is the formula used by every GPS watch.
How do you convert min/km to min/mile?
Multiply your min/km pace by 1.609 (the number of km in one mile). Example: 5:00/km becomes 8:02/mile. To go the other way (min/mile to min/km), divide by 1.609. A 7:00/mile pace is 4:21/km. Many GPS watches let you switch the display unit in the settings.
Why do runners say min/km rather than km/h?
Pace (min/km) is more practical on the road: it matches the time on the watch at every kilometre marker. It's also the unit used in training plans and on GPS watches. Speed (km/h) is mostly used on a treadmill or to compare with other sports.
How do you read a pace on a running watch?
If the watch shows 5:30, you take 5 minutes 30 seconds to cover one kilometre. The lower the number, the faster you're running. A pace of 4:00 min/km is fast (15 km/h), 7:00 min/km is moderate (8.6 km/h).
What is a good running pace?
There's no universal good pace, it depends on your level and the goal of the session. For easy aerobic running, you should be able to hold a conversation. For a beginner that's around 7:00 to 8:00 min/km. For an experienced runner, more like 5:00 to 6:00 min/km.
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