Pace Converter

About this Pace Converter

The Pace Converter helps runners and walkers compare pace and speed units. You can enter a minutes-per-kilometer pace, minutes-per-mile pace, kilometers per hour or miles per hour and convert between them.

Runners typically track pace as time per distance, which is the inverse of speed that cyclists and drivers more commonly use, so converting between pace and speed formats, and between kilometer-based and mile-based pace, is a frequent need when comparing training data or race results from different sources.

For related tasks, try Calorie Calculator, Speed Converter or Fuel Economy Converter.

How the calculation works

The tool converts the input to meters per second internally, then converts that base speed to the selected pace or speed representation.

How to use it

1. Enter a positive pace or speed value.
2. Choose the unit you entered and the unit you want.
3. Convert to see the equivalent.

Practical example

A pace of 5 minutes per kilometer equals 12 km/h and about 8:02 minutes per mile.

A pace of 5 minutes per kilometer converts to a speed of 12 km/h (60 minutes / 5 minutes per km), and to a mile pace of approximately 8 minutes 3 seconds per mile, since a mile is longer than a kilometer.

Things to double-check

Pace and speed have an inverse relationship, so a faster pace corresponds to a smaller time-per-distance number, which can feel counterintuitive compared to speed, where a bigger number means faster.

Pace and speed

Pace is the time per distance and speed is distance per time, so they are reciprocals. A pace of 5:00 per kilometre is 12 km/h, and 6:00 per mile is 10 mph. A 5:00 per km pace is about 8:03 per mile, since a mile is 1.609 km. Runners use pace, cyclists and treadmills use speed, and this converter moves between them.

Race planning

To plan a race, divide the goal time by the distance. A 10 km in 55 minutes needs 5:30 per km. A 4 hour marathon of 42.195 km needs about 5:41 per km, or 9:09 per mile. Use these paces in training and check them against splits at the kilometre or mile markers. Starting 5 to 10 seconds per kilometre too fast often costs more time later than it gains early.

Treadmill and watch settings

Treadmills show speed in km/h or mph, while watches show pace. A treadmill at 10 km/h is a 6:00 per km pace, and one at 12 km/h is 5:00 per km. A small incline setting of about 1 percent is often used to approximate outdoor running, since there is no wind resistance indoors. Convert once and write the pairs you use on a card.

Easy, tempo and long runs

Training uses a range of paces: easy runs where you can hold a conversation, tempo runs a bit harder, intervals faster and long runs slow and steady. Training zones depend on your fitness and your recent race times, so use a recent result as the base. Heat, hills and fatigue slow your pace, so judge effort as well as the number. Converting between units helps when a plan is written in miles and your watch is in kilometres.

Splits for track and treadmill

Pace becomes useful on a track. A standard lap is 400 metres, so a pace of 5:00 per kilometre is 2:00 per lap, and 4:30 per kilometre is 1:48 per lap. For a 5K target of 25 minutes, the pace is 5:00 per kilometre, which is about 8:03 per mile. Check your splits at each lap or kilometre marker against these figures and adjust early. On a treadmill, set the speed in km/h from the conversion and keep a small incline for realistic effort.

Walking, cycling and swimming

Pace is used in other sports too. A brisk walk of 12 minutes per kilometre is 5 km/h. A cyclist at 25 km/h covers a kilometre in 2 minutes 24 seconds. Swimmers use pace per 100 metres, so 2 minutes per 100 metres is 3 km/h. Converting between pace and speed lets you compare activities and set goals when you use equipment that shows a different unit from the one in your training plan.

Worked examples

A 10 kilometre race finished in 52 minutes and 30 seconds is a pace of 5:15 per kilometre, which is about 8:27 per mile because a mile is 1.609 kilometres. A half marathon of 21.0975 kilometres in 1 hour 50 minutes is a pace of about 5:13 per kilometre. A treadmill speed of 11.5 kilometres per hour corresponds to a pace of 60 divided by 11.5, which is 5.22 minutes, or 5:13. Converting between pace and speed is simply taking the reciprocal and adjusting the units, so the calculator spares you the minutes and seconds arithmetic.

Predicting race times

A common estimate for longer races uses the Riegel formula: the new time equals the old time multiplied by the ratio of distances raised to the power of about 1.06. A runner who completes a 5 kilometre race in 25 minutes could estimate a 10 kilometre time of 25 times 2 to the power of 1.06, which is about 52 minutes. It is only a rough guide that assumes you train for the longer distance. Heat, hills, nutrition and experience change the outcome, so use the prediction to choose a sensible starting pace, not as a promise.

Training paces and effort

Training uses different paces for different goals. Easy runs are at a conversational pace, tempo runs are comfortably hard, intervals are faster and long runs are steady. Effort measured by breathing or heart rate is often more reliable than pace, because pace changes with heat, wind and hills. A plan written in miles can be converted to kilometres with the converter so your watch matches. Build gradually, increasing weekly distance by no more than about 10 percent, and include rest days, since improvement happens during recovery.

Pace groups and splits

Pace groups in races help runners hold a steady speed. A group aiming for 4 hours in a marathon holds about 5:41 per kilometre, so the 5 kilometre split is around 28 minutes and 26 seconds. Write the splits you need for the key distances on your wrist or a card. Going out too fast is the most common mistake: starting 10 seconds per kilometre too fast can cost much more than that later. Use the converter to switch your plan between kilometres, miles and speed so that you can follow it on any device.

Key terms explained

Pace is the time taken to cover a unit of distance, such as minutes per kilometre or minutes per mile. Speed is the distance covered per unit of time, such as kilometres per hour. A split is the time for part of a race, and a negative split means the second half is faster than the first. Cadence is the number of steps per minute. Threshold pace is the fastest pace you can hold for about an hour, and an easy pace allows conversation.

Rules of thumb and quick checks

To convert pace in minutes per kilometre to speed, divide 60 by the pace in minutes: 5:00 gives 12 kilometres per hour. A pace per mile is about 1.609 times the pace per kilometre. A 5 kilometre race at 6:00 per kilometre takes 30 minutes, and a marathon at 5:00 per kilometre takes about 3 hours 31 minutes. For a steady race, aim for even splits and avoid starting too fast.

Frequently asked questions