Running Pace Calculator: min/km vs min/mile Explained
Learn how to calculate your running pace, convert between min/km and min/mile, and predict race finish times. Includes pace zones from beginner to elite.
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Running Pace Calculator: min/km vs min/mile Explained
Your running pace is the single most important metric in training. It tells you how hard you're working, predicts your race finish time, and guides every workout from easy recovery runs to race-day efforts. Whether you're a beginner tracking your first 5K or a marathoner chasing a PR, understanding pace — and knowing how to calculate it — is foundational to running smarter.
What Is Running Pace?
Running pace is the time it takes to cover one unit of distance — expressed as minutes per kilometer (min/km) or minutes per mile (min/mile). It is the inverse of speed: the faster you run, the lower your pace number.
- Speed = distance ÷ time (e.g., 10 km/h)
- Pace = time ÷ distance (e.g., 6:00 min/km)
A runner moving at 10 km/h has a pace of exactly 6:00/km. Pace is preferred by most runners because it directly answers the question: "How long will this kilometer (or mile) take me?"
min/km vs min/mile — How to Convert
The two most common pace units are minutes per kilometer and minutes per mile. Since 1 mile = 1.60934 km, converting between them is straightforward:
Pace/mile = Pace/km × 1.60934 Pace/km = Pace/mile ÷ 1.60934
Here's a quick reference conversion table for common training paces:
| min/km | min/mile | Speed (km/h) | Speed (mph) |
|---|---|---|---|
| 4:00 | 6:26 | 15.0 | 9.3 |
| 4:30 | 7:14 | 13.3 | 8.3 |
| 5:00 | 8:03 | 12.0 | 7.5 |
| 5:30 | 8:51 | 10.9 | 6.8 |
| 6:00 | 9:39 | 10.0 | 6.2 |
| 6:30 | 10:28 | 9.2 | 5.7 |
| 7:00 | 11:16 | 8.6 | 5.3 |
| 7:30 | 12:04 | 8.0 | 5.0 |
| 8:00 | 12:52 | 7.5 | 4.7 |
The US and UK typically use min/mile; most of the rest of the world uses min/km. Training apps like Steps display both so you always have context.
How to Calculate Your Running Pace
The pace formula is simple:
Pace = Total Time ÷ Distance
Example 1: You run 5 km in 30 minutes.
- 30 min ÷ 5 km = 6:00/km
Example 2: You run 10 miles in 1 hour 20 minutes (80 minutes).
- 80 min ÷ 10 miles = 8:00/mile
For runs with seconds involved, convert everything to seconds first, divide, then convert back to mm:ss. It's error-prone to do by hand — which is why a dedicated tool saves you every time.
Use our free Running Pace Calculator to instantly calculate pace, predict finish times, and convert between units without any manual math.
Running Pace Zones by Ability Level
Pace is meaningless without context. Here's how common paces map to runner ability at common race distances:
| Pace (min/km) | Pace (min/mile) | Runner Level | 5K Finish Time |
|---|---|---|---|
| Under 3:30 | Under 5:38 | Elite | Under 17:30 |
| 3:30–4:00 | 5:38–6:26 | Competitive/Sub-elite | 17:30–20:00 |
| 4:00–5:00 | 6:26–8:03 | Advanced | 20:00–25:00 |
| 5:00–6:00 | 8:03–9:39 | Intermediate | 25:00–30:00 |
| 6:00–7:00 | 9:39–11:16 | Recreational | 30:00–35:00 |
| 7:00+ | 11:16+ | Beginner/Casual | 35:00+ |
These categories are guidelines, not labels. A 45-minute 5K runner who trains consistently and prioritizes health is getting every bit as much benefit as a competitive athlete. Focus on your own pace progression, not comparison.
How to Use Your Pace for Race Predictions
If you know your current pace at one distance, you can estimate finish times across others — assuming consistent fitness and pacing strategy.
| Pace (min/km) | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 4:00 | 20:00 | 40:00 | 1:24:06 | 2:48:12 |
| 4:30 | 22:30 | 45:00 | 1:34:35 | 3:09:10 |
| 5:00 | 25:00 | 50:00 | 1:45:05 | 3:30:10 |
| 5:30 | 27:30 | 55:00 | 1:55:35 | 3:51:10 |
| 6:00 | 30:00 | 1:00:00 | 2:06:05 | 4:12:10 |
| 6:30 | 32:30 | 1:05:00 | 2:16:35 | 4:33:10 |
| 7:00 | 35:00 | 1:10:00 | 2:27:05 | 4:54:10 |
Note: longer race predictions assume slight pace degradation from fatigue. Use these as targets, not guarantees.
Easy Run Pace vs Race Pace
One of the most common training mistakes is running easy days too fast. Your easy run pace should be 60–90 seconds per km slower than your 5K or 10K race pace — a pace where you can hold a full conversation without gasping.
Why this matters:
- Easy runs build aerobic base without overtaxing your cardiovascular system
- Running easy days hard increases injury risk and reduces recovery quality
- Most adaptation happens during rest, not during the run itself
Research from exercise physiologist Dr. Jack Daniels shows that 80% of weekly mileage should be done at easy/conversational pace. If your 5K pace is 5:30/km, your easy runs should be around 6:30–7:00/km. Most amateur runners go too hard and stall their progress.
How to Improve Your Running Pace
Pace improvement requires structured training, not just running more. The most effective methods:
Interval training — Short, fast efforts (e.g., 400m or 800m repeats at 5K pace or faster) with recovery jogs between. Builds speed and raises lactate threshold.
Tempo runs — Sustained efforts at "comfortably hard" pace (roughly 10K to half-marathon effort) for 20–40 minutes. Teaches your body to sustain a harder pace longer.
Zone 2 base building — Long, slow runs at conversational pace build the aerobic engine that supports all faster paces. Often neglected by beginners who skip straight to speed work.
Consistency over intensity — Running 5 days per week at moderate effort beats 2 hard days followed by soreness and rest. Frequency builds fitness faster than occasional intensity.
Most runners improve most from simply running more often, not necessarily harder.
FAQ
What is a good running pace for beginners?
For most beginners, a pace of 7:00–8:30 min/km (11:15–13:45 min/mile) is entirely appropriate. The priority in early running is completing the distance comfortably, not hitting a target pace. Aim to run at a conversational pace where you can speak in short sentences.
Is 6 min/km a good pace?
Yes — 6:00/km (9:39/mile) is a solid intermediate pace. At this speed, you'd complete a 5K in 30 minutes, a 10K in 1 hour, and a half marathon in about 2:06. It's above the average for recreational runners and represents consistent training.
How do I run faster?
Focus on three things: (1) add one interval session per week at faster-than-race pace, (2) ensure your easy runs are genuinely easy so you recover properly, and (3) build weekly mileage gradually (no more than 10% per week). Strength training for legs and core also translates directly to faster paces.
What pace is needed to run a 2-hour half marathon?
A 2-hour half marathon requires maintaining 5:41/km (9:09/mile) for 21.1 km. Most runners aiming for this target train at around 5:50–6:00/km for their tempo runs and 7:00–7:30/km for easy runs.
How do I convert min/km to mph?
Divide 60 by your pace in minutes per km to get km/h, then divide by 1.60934 to convert to mph. Example: 6:00/km = 60 ÷ 6 = 10 km/h = 10 ÷ 1.60934 = 6.2 mph. Our Running Pace Calculator handles all unit conversions instantly.
Ready to calculate your pace and plan your next race? Use the free Running Pace Calculator on Steps — enter your time and distance to get your pace, projected finish times, and unit conversions in seconds. Download Steps to track every run automatically from your iPhone or Apple Watch.