All Running Tools
FREE TOOL

Running Pace & Speed Converter

Convert min/km, min/mile, km/h, and mph. Use it for treadmill speeds, race pacing, and training plans.

Enter a pace or speed
:

Common Running Paces

min/kmmin/mikm/hmph
3'00"4'50"20.012.4
3'15"5'14"18.511.5
3'30"5'38"17.110.7
3'45"6'02"16.09.9
4'00"6'26"15.09.3
4'15"6'50"14.18.8
4'30"7'15"13.38.3
4'45"7'39"12.67.8
5'00"8'03"12.07.5
5'15"8'27"11.47.1
5'30"8'51"10.96.8
5'45"9'15"10.46.5
6'00"9'39"10.06.2
6'15"10'04"9.66.0
6'30"10'28"9.25.7
6'45"10'52"8.95.5
7'00"11'16"8.65.3
7'15"11'40"8.35.1
7'30"12'04"8.05.0
7'45"12'28"7.74.8
8'00"12'52"7.54.7
8'15"13'17"7.34.5
8'30"13'41"7.14.4
8'45"14'05"6.94.3
9'00"14'29"6.74.1

Pace vs speed: what runners actually use

Pace (minutes per kilometer or mile) is how most runners think about effort. It connects directly to race times and training plans. If your target marathon pace is 5'00"/km, you know each 5K split should be 25:00.

Speed (km/h or mph) is what treadmills display and what cycling, swimming, and other sports use as their default unit. Most running watches default to pace, but treadmill runners and cross-training athletes often need to convert between the two.

Neither is better. Pace is more intuitive for planning race efforts. Speed is more intuitive for treadmill settings and comparing across sports. This converter handles both directions instantly.

Setting treadmill speed from target pace

Most treadmills display speed in km/h or mph, but your training plan gives paces in min/km or min/mile. Use the reference table above or enter your target pace to get the treadmill speed. For example, a 5'30"/km easy pace is 10.9 km/h.

Keep in mind that treadmill running eliminates wind resistance and provides a perfectly flat surface. A 1% incline approximates the effort cost of outdoor running at the same pace.

How Pace It tracks your pace

This converter gives you a static number from a single input. Pace It tracks your pace across every run, broken down by heart rate zone, and shows how it changes over weeks and months. You see whether your easy pace is getting faster at the same effort, whether your threshold pace is improving, and what your training paces should be today based on your recent fitness.

Related Tools

VDOT Calculator

Get your VDOT fitness score, equivalent race times, and training paces from a single race result.

Pace Calculator

Find your pace, finish time, or distance. Enter any two values to calculate the third.

Questions

Pace Converter FAQ

Multiply your min/km pace by 1.609 to get min/mile. For example, 5'00"/km equals 8'03"/mile.

To go the other way, divide your min/mile pace by 1.609. So 7'00"/mile equals 4'21"/km.

Divide 60 by your speed in km/h to get minutes per kilometer. For example, 12 km/h equals 60 / 12 = 5'00"/km.

To convert to min/mile, multiply the result by 1.609. So 12 km/h is 5'00"/km or 8'03"/mile.

10 km/h equals 6'00" per kilometer. That is a comfortable easy pace for most recreational runners. In miles, it equals 9'39" per mile or 6.21 mph.

Treadmills display speed (km/h or mph) because they control the belt speed directly. Runners typically think in pace (minutes per kilometer or mile) because it connects more naturally to race times and training plans.

This converter bridges the two so you can set your treadmill to the right speed for your target pace.

A 2-hour marathon requires a pace of 2'50" per kilometer or 4'34" per mile. That is 21.1 km/h or 13.1 mph.

For context, Eliud Kipchoge's world record marathon of 2:01:09 was run at 2'52"/km. Only a handful of runners in history have sustained that speed for the full distance.

Running Pace & Speed Converter | Pace It