Running Pace Calculator (min/mile & min/km)
Convert your pace, calculate race times and estimate your performance across all distances — in miles or kilometers.
8:00/mi = 7.5 mph10:00/mi = 6 mphFormula: mph = 60 ÷ min/mi
Pace ↔ Speed Converter
Race Time Calculator
Fill in two fields, the third is calculated automatically.
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Split Times
| mi | Lap time | Cumulative | Pace |
|---|---|---|---|
| 1 | 8:51 | 8:51 | 8:51/mi |
| 2 | 8:51 | 17:42 | 8:51/mi |
| 3 | 8:51 | 26:33 | 8:51/mi |
| 4 | 8:51 | 35:24 | 8:51/mi |
| 5 | 8:51 | 44:15 | 8:51/mi |
| 6 | 8:51 | 53:06 | 8:51/mi |
| 7 | 1:52 | 54:58 | 8:51/mi |
Performance Equivalences
Enter a known performance to estimate your times at other distances (Riegel formula).
Pace charts by race distance
Pace per mile, splits and the vVO2max needed for every goal time, plus race-time equivalents between distances.
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Use our free tools to optimize your training and reach your goals.
Sign in and startWhat is running pace?
Pace is the time it takes to cover one mile (or one kilometer). It is expressed in minutes and seconds per mile (min/mile) in the US and UK, and per kilometer (min/km) almost everywhere else. For example, an 8:00/mile pace means you take 8 minutes to run each mile — about 4:58/km. It is the metric runners use to plan training and races. The lower the pace, the faster you run: 7:00/mile is faster than 9:00/mile.
How to calculate your pace?
Divide your total running time by the distance covered. If you run a 10K (6.21 miles) in 55 minutes, your pace is 55 ÷ 6.21 = 8:51/mile (5:30/km). To convert speed to pace, divide 60 by your speed: at 7.5 mph, your pace is 60 ÷ 7.5 = 8:00/mile. Use the unit toggle at the top of the page to work in kilometers instead.
Pace reference table
| Pace | Speed | 5K | 10K | Half | Marathon |
|---|---|---|---|---|---|
| 6:30/mi | 9.2 mph | 20:12 | 40:23 | 1:25:13 | 2:50:25 |
| 7:00/mi | 8.6 mph | 21:45 | 43:30 | 1:31:46 | 3:03:32 |
| 7:30/mi | 8 mph | 23:18 | 46:36 | 1:38:19 | 3:16:38 |
| 8:00/mi | 7.5 mph | 24:51 | 49:43 | 1:44:52 | 3:29:45 |
| 8:30/mi | 7.1 mph | 26:24 | 52:49 | 1:51:26 | 3:42:52 |
| 9:00/mi | 6.7 mph | 27:58 | 55:55 | 1:57:59 | 3:55:58 |
| 9:30/mi | 6.3 mph | 29:31 | 59:02 | 2:04:32 | 4:09:05 |
| 10:00/mi | 6 mph | 31:04 | 1:02:08 | 2:11:06 | 4:22:11 |
| 11:00/mi | 5.5 mph | 34:11 | 1:08:21 | 2:24:12 | 4:48:24 |
| 12:00/mi | 5 mph | 37:17 | 1:14:34 | 2:37:19 | 5:14:37 |
Pace to speed conversion table
The speed for every pace from 5:00 to 14:00/mi, in 10-second steps.
Speed to pace conversion table
The pace for each speed, in your selected unit. To go the other way, find your pace in the right-hand column: the speed is on the left.
FAQ
What is the difference between pace and speed?
Pace is expressed in min/mile or min/km (time to cover one unit of distance) while speed is expressed in mph or km/h (distance covered in one hour). They measure the same thing differently: 8:00/mile equals 7.5 mph, and 5:00/km equals 12 km/h. Runners prefer pace because it is more intuitive for managing effort during a race.
How to use negative split?
Negative split means running the second half of a race faster than the first. In our split table, enter a positive number (e.g. 5) to speed up by 5 seconds per mile (or per km) in the second half. This is a recommended strategy for long races (half marathon, marathon) as it helps manage energy better.
What is the Riegel formula?
The Riegel formula (T2 = T1 × (D2/D1)^1.06) estimates your time at one distance based on a performance at another distance. It accounts for the natural decrease in pace as distance increases. It provides reliable estimates for distances between 5K and the marathon.
What pace should I target for my first marathon?
For a first marathon, aim for a pace you can comfortably hold for a half marathon, then add about 30 to 45 seconds per mile (15 to 30 seconds per km). For example, if you run a half in 1:50 (8:23/mile), target about 8:50–9:10/mile for your marathon. The most common mistake is starting too fast: it is better to be conservative and speed up towards the end.
How do I convert mph to min/mile (or km/h to min/km)?
Divide 60 by your speed: the result is your pace in minutes per unit of distance. 7.5 mph gives 60 ÷ 7.5 = 8:00/mile, and 12 km/h gives 60 ÷ 12 = 5:00/km. To go back, divide 60 by your pace in minutes: 10:00/mile is 6 mph.
What is an 8-minute mile in mph?
An 8:00/mile pace is 7.5 mph (about 4:58/km or 12.1 km/h). Other benchmarks: 7:00/mile = 8.6 mph, 9:00/mile = 6.7 mph, 10:00/mile = 6 mph, 12:00/mile = 5 mph.
What pace do I need for a sub-4-hour marathon?
You need to hold 9:09/mile (5:41/km) for the full 26.2 miles. The same pace gives a 2-hour half marathon. For a 50-minute 10K, run 8:03/mile (5:00/km).
What pace is 6 mph?
Divide 60 by your speed in mph: 6 mph is a 10:00 mile. Other common treadmill speeds: 5 mph = 12:00/mi, 5.5 mph = 10:55/mi, 6.5 mph = 9:14/mi, 7 mph = 8:34/mi, 7.5 mph = 8:00/mi, 8 mph = 7:30/mi, 10 mph = 6:00/mi.
How fast is a 7-minute mile?
A 7:00 mile is 8.6 mph (4:21 per km). For reference: a 6:00 mile is 10 mph, 8:00 is 7.5 mph, 9:00 is 6.7 mph, 10:00 is 6 mph and 12:00 is 5 mph.