running training plan

Running speed and pace conversion chart

Usually, training schedules show running speed as minutes per mile, or mins per km. Step on a treadmill however, how do you key in your speed? mph, kph?

We've created a run pace converter chart below that converts all these units and also shows how they relate to common race distances and lap times.
Also, a quick calculator to convert minutes per kilometre to minutes per mile and minutes per mile to minutes per kilometre.

Convert minutes per kilometre to minutes per mile

Input minutes and seconds

mins secs - per kilometre

Total seconds

Total seconds miles

Converted speed in minutes per mile

mins secs - per mile

Convert minutes per mile to minutes per kilometre

Input minutes and seconds

mins secs - per mile

Total seconds

Total seconds miles

Converted speed in minutes per mile

mins secs - per kilometre

Running Pace Chart

mile/h km/h min/mile min/km 400m 5k 10k 1/2 mara mara
4.00 6.44 15.00 9.19 3.44 46.35 1.33.10 3.16.38 6.33.17
4.20 6.76 14.17 8.53 3.33 44.25 1.28.50 3.07.15 6.14.29
4.35 7.00 13.48 8.34 3.26 42.50 1.25.40 3.00.55 6.01.49
4.40 7.08 13.38 8.28 3.23 42.20 1.24.40 2.58.43 5.57.27
4.60 7.40 13.03 8.06 3.14 40.30 1.21.00 2.51.05 5.42.09
4.80 7.72 12.30 7.46 3.06 38.50 1.17.40 2.43.52 5.27.44
4.97 8.00 12.04 7.30 3.00 37.30 1.15.00 2.38.11 5.16.22
5.00 8.05 12.00 7.27 2.59 37.15 1.14.30 2.37.19 5.14.38
5.20 8.37 11.32 7.10 2.52 35.50 1.11.40 2.31.12 5.02.23
5.40 8.69 11.07 6.54 2.46 34.30 1.09.00 2.25.44 4.51.28
5.59 9.00 10.44 6.40 2.40 33.20 1.06.40 2.20.42 4.41.25
5.60 9.01 10.43 6.39 2.40 33.15 1.06.30 2.20.29 4.40.59
5.80 9.33 10.21 6.26 2.34 32.10 1.04.20 2.15.41 4.31.22
6.00 9.66 10.00 6.13 2.29 31.05 1.02.10 2.11.06 4.22.11
6.20 9.98 9.41 6.01 2.24 30.05 1.00.10 2.06.57 4.13.53
6.21 10.00 9.39 6.00 2.24 30.00 1.00.00 2.06.30 4.13.01
6.40 10.30 9.23 5.50 2.20 29.10 0.58.20 2.03.01 4.06.01
6.60 10.62 9.05 5.39 2.16 28.15 0.56.30 1.59.05 3.58.09
6.80 10.94 8.49 5.29 2.12 27.25 0.54.50 1.55.35 3.51.10
6.84 11.00 8.47 5.27 2.11 27.15 0.54.30 1.55.09 3.50.17
mile/h km/h min/mile min/km 400m 5k 10k 1/2 mara mara
7.00 11.27 8.34 5.20 2.08 26.40 0.53.20 1.52.18 3.44.36
7.20 11.59 8.20 5.11 2.04 25.55 0.51.50 1.49.15 3.38.29
7.40 11.91 8.06 5.02 2.01 25.10 0.50.20 1.46.11 3.32.22
7.46 12.00 8.03 5.00 2.00 25.00 0.50.00 1.45.32 3.31.04
7.60 12.23 7.54 4.54 1.58 24.30 0.49.00 1.43.34 3.27.08
7.80 12.55 7.42 4.47 1.55 23.55 0.47.50 1.40.57 3.21.53
8.00 12.87 7.30 4.40 1.52 23.20 0.46.40 1.38.19 3.16.38
8.08 13.00 7.26 4.37 1.51 23.05 0.46.10 1.37.27 3.14.54
8.20 13.20 7.19 4.33 1.49 22.45 0.45.30 1.35.55 3.11.50
8.40 13.52 7.09 4.26 1.46 22.10 0.44.20 1.33.44 3.07.28
8.60 13.84 6.59 4.20 1.44 21.40 0.43.20 1.31.33 3.03.06
8.70 14.00 6.54 4.17 1.43 21.25 0.42.50 1.30.27 3.00.55
8.80 14.16 6.49 4.14 1.42 21.10 0.42.20 1.29.22 2.58.43
9.00 14.48 6.40 4.09 1.40 20.45 0.41.30 1.27.24 2.54.48
9.20 14.81 6.31 4.03 1.37 20.15 0.40.30 1.25.26 2.50.52
9.32 15.00 6.26 4.00 1.36 20.00 0.40.00 1.24.20 2.48.40
9.40 15.13 6.23 3.58 1.35 19.50 0.39.40 1.23.41 2.47.22
9.60 15.45 6.15 3.53 1.33 19.25 0.38.50 1.21.56 2.43.52
9.80 15.77 6.07 3.48 1.31 19.00 0.38.00 1.20.11 2.40.22
9.94 16.00 6.02 3.45 1.30 18.45 0.37.30 1.19.06 2.38.11
mile/h km/h min/mile min/km 400m 5k 10k 1/2 mara mara
10.00 16.09 6.00 3.44 1.30 18.40 0.37.20 1.18.39 2.37.19
10.20 16.42 5.53 3.39 1.28 18.15 0.36.30 1.17.08 2.34.15
10.40 16.74 5.46 3.35 1.26 17.55 0.35.50 1.15.36 2.31.12
10.56 17.00 5.41 3.32 1.25 17.40 0.35.20 1.14.30 2.29.01
10.60 17.06 5.40 3.31 1.24 17.35 0.35.10 1.14.17 2.28.34
10.80 17.38 5.33 3.27 1.23 17.15 0.34.30 1.12.45 2.25.31
11.00 17.70 5.27 3.23 1.21 16.55 0.33.50 1.11.27 2.22.54
11.18 18.00 5.22 3.20 1.20 16.40 0.33.20 1.10.21 2.20.42
11.20 18.02 5.21 3.20 1.20 16.40 0.33.20 1.10.08 2.20.16
11.40 18.35 5.16 3.16 1.18 16.20 0.32.40 1.09.03 2.18.05
11.60 18.67 5.10 3.13 1.17 16.05 0.32.10 1.07.44 2.15.28
11.80 18.99 5.05 3.10 1.16 15.50 0.31.40 1.06.38 2.13.17
11.81 19.00 5.05 3.09 1.16 15.45 0.31.30 1.06.38 2.13.17
12.00 19.31 5.00 3.06 1.14 15.30 0.31.00 1.05.33 2.11.06
12.20 19.63 4.55 3.03 1.13 15.15 0.30.30 1.04.27 2.08.55
12.40 19.96 4.50 3.00 1.12 15.00 0.30.00 1.03.22 2.06.43
12.43 20.00 4.50 3.00 1.12 15.00 0.30.00 1.03.22 2.06.43
12.60 20.28 4.46 2.58 1.11 14.50 0.29.40 1.02.29 2.04.59
12.80 20.60 4.41 2.55 1.10 14.35 0.29.10 1.01.24 2.02.47
13.00 20.92 4.37 2.52 1.09 14.20 0.28.40 1.00.31 2.01.03
mile/h km/h min/mile min/km 400m 5k 10k 1/2 mara mara

You can also download the pdf chart for printing by clicking on the sample picture below.

running speed mph kph conversion

 

Links to Running Tools, Calculators and Pace Conversion sheets

Training Paces calculator
Body Mass Index calculator
Predicting race times
VO2MAX calculation
Pace calculator
Pace and time conversion chart: mph kph minutes/mile minutes/km
Interval session pace conversion sheet: 5k, 10k, half marathon, marathon

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