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.
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.
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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