Pace to speed conversion chart
Convert running pace and speed between min/km, min/mile, km/h and mph.
Updated
Pace is time per distance (minutes per kilometre or per mile); speed is distance per time (km/h or mph). To turn one into the other, divide 60 by it: a pace of 6:00 per km is 60 ÷ 6 = 10 km/h, and 10 km/h is a pace of 60 ÷ 10 = 6 minutes per km. Between kilometres and miles, multiply or divide by 1.609344, the number of kilometres in a mile: 5:00 per km is 8:03 per mile, and a 7:00 mile is 4:21 per km.
Convert any pace or speed in the Pace Converter
Speed in km/h to pace
From 6 km/h (a brisk walk) to 20 km/h, in steps of 0.5 km/h.
| km/h | Pace per km | Pace per mile | mph |
|---|---|---|---|
| 6.0 | 10:00 | 16:06 | 3.7 |
| 6.5 | 9:14 | 14:51 | 4.0 |
| 7.0 | 8:34 | 13:48 | 4.3 |
| 7.5 | 8:00 | 12:52 | 4.7 |
| 8.0 | 7:30 | 12:04 | 5.0 |
| 8.5 | 7:04 | 11:22 | 5.3 |
| 9.0 | 6:40 | 10:44 | 5.6 |
| 9.5 | 6:19 | 10:10 | 5.9 |
| 10.0 | 6:00 | 9:39 | 6.2 |
| 10.5 | 5:43 | 9:12 | 6.5 |
| 11.0 | 5:27 | 8:47 | 6.8 |
| 11.5 | 5:13 | 8:24 | 7.1 |
| 12.0 | 5:00 | 8:03 | 7.5 |
| 12.5 | 4:48 | 7:43 | 7.8 |
| 13.0 | 4:37 | 7:26 | 8.1 |
| 13.5 | 4:27 | 7:09 | 8.4 |
| 14.0 | 4:17 | 6:54 | 8.7 |
| 14.5 | 4:08 | 6:40 | 9.0 |
| 15.0 | 4:00 | 6:26 | 9.3 |
| 15.5 | 3:52 | 6:14 | 9.6 |
| 16.0 | 3:45 | 6:02 | 9.9 |
| 16.5 | 3:38 | 5:51 | 10.3 |
| 17.0 | 3:32 | 5:41 | 10.6 |
| 17.5 | 3:26 | 5:31 | 10.9 |
| 18.0 | 3:20 | 5:22 | 11.2 |
| 18.5 | 3:15 | 5:13 | 11.5 |
| 19.0 | 3:09 | 5:05 | 11.8 |
| 19.5 | 3:05 | 4:57 | 12.1 |
| 20.0 | 3:00 | 4:50 | 12.4 |
Pace per km to speed
From 3:00 to 10:00 per km, every 15 seconds.
| Pace per km | km/h | Pace per mile | mph |
|---|---|---|---|
| 3:00 | 20.0 | 4:50 | 12.4 |
| 3:15 | 18.5 | 5:14 | 11.5 |
| 3:30 | 17.1 | 5:38 | 10.7 |
| 3:45 | 16.0 | 6:02 | 9.9 |
| 4:00 | 15.0 | 6:26 | 9.3 |
| 4:15 | 14.1 | 6:50 | 8.8 |
| 4:30 | 13.3 | 7:15 | 8.3 |
| 4:45 | 12.6 | 7:39 | 7.8 |
| 5:00 | 12.0 | 8:03 | 7.5 |
| 5:15 | 11.4 | 8:27 | 7.1 |
| 5:30 | 10.9 | 8:51 | 6.8 |
| 5:45 | 10.4 | 9:15 | 6.5 |
| 6:00 | 10.0 | 9:39 | 6.2 |
| 6:15 | 9.6 | 10:04 | 6.0 |
| 6:30 | 9.2 | 10:28 | 5.7 |
| 6:45 | 8.9 | 10:52 | 5.5 |
| 7:00 | 8.6 | 11:16 | 5.3 |
| 7:15 | 8.3 | 11:40 | 5.1 |
| 7:30 | 8.0 | 12:04 | 5.0 |
| 7:45 | 7.7 | 12:28 | 4.8 |
| 8:00 | 7.5 | 12:52 | 4.7 |
| 8:15 | 7.3 | 13:17 | 4.5 |
| 8:30 | 7.1 | 13:41 | 4.4 |
| 8:45 | 6.9 | 14:05 | 4.3 |
| 9:00 | 6.7 | 14:29 | 4.1 |
| 9:15 | 6.5 | 14:53 | 4.0 |
| 9:30 | 6.3 | 15:17 | 3.9 |
| 9:45 | 6.2 | 15:41 | 3.8 |
| 10:00 | 6.0 | 16:06 | 3.7 |
Pace per mile to pace per km
From 5:00 to 15:00 per mile, every 30 seconds.
| Pace per mile | Pace per km | mph | km/h |
|---|---|---|---|
| 5:00 | 3:06 | 12.0 | 19.3 |
| 5:30 | 3:25 | 10.9 | 17.6 |
| 6:00 | 3:44 | 10.0 | 16.1 |
| 6:30 | 4:02 | 9.2 | 14.9 |
| 7:00 | 4:21 | 8.6 | 13.8 |
| 7:30 | 4:40 | 8.0 | 12.9 |
| 8:00 | 4:58 | 7.5 | 12.1 |
| 8:30 | 5:17 | 7.1 | 11.4 |
| 9:00 | 5:36 | 6.7 | 10.7 |
| 9:30 | 5:54 | 6.3 | 10.2 |
| 10:00 | 6:13 | 6.0 | 9.7 |
| 10:30 | 6:31 | 5.7 | 9.2 |
| 11:00 | 6:50 | 5.5 | 8.8 |
| 11:30 | 7:09 | 5.2 | 8.4 |
| 12:00 | 7:27 | 5.0 | 8.0 |
| 12:30 | 7:46 | 4.8 | 7.7 |
| 13:00 | 8:05 | 4.6 | 7.4 |
| 13:30 | 8:23 | 4.4 | 7.2 |
| 14:00 | 8:42 | 4.3 | 6.9 |
| 14:30 | 9:01 | 4.1 | 6.7 |
| 15:00 | 9:19 | 4.0 | 6.4 |
Treadmill speed (mph) to pace
Most treadmills in the US and UK show speed in mph. From 3.0 mph (walking) to 12.0 mph, in steps of 0.5 mph.
| mph | Pace per mile | Pace per km | km/h |
|---|---|---|---|
| 3.0 | 20:00 | 12:26 | 4.8 |
| 3.5 | 17:09 | 10:39 | 5.6 |
| 4.0 | 15:00 | 9:19 | 6.4 |
| 4.5 | 13:20 | 8:17 | 7.2 |
| 5.0 | 12:00 | 7:27 | 8.0 |
| 5.5 | 10:55 | 6:47 | 8.9 |
| 6.0 | 10:00 | 6:13 | 9.7 |
| 6.5 | 9:14 | 5:44 | 10.5 |
| 7.0 | 8:34 | 5:20 | 11.3 |
| 7.5 | 8:00 | 4:58 | 12.1 |
| 8.0 | 7:30 | 4:40 | 12.9 |
| 8.5 | 7:04 | 4:23 | 13.7 |
| 9.0 | 6:40 | 4:09 | 14.5 |
| 9.5 | 6:19 | 3:55 | 15.3 |
| 10.0 | 6:00 | 3:44 | 16.1 |
| 10.5 | 5:43 | 3:33 | 16.9 |
| 11.0 | 5:27 | 3:23 | 17.7 |
| 11.5 | 5:13 | 3:15 | 18.5 |
| 12.0 | 5:00 | 3:06 | 19.3 |
How to use these charts
- Paces are rounded to the nearest second and speeds to one decimal place.
- To find a finish time, multiply the pace by the distance, or use a race chart: marathon, half marathon, 10K or 5K.
- On a treadmill there's no air resistance to push against, so the same speed takes a little less effort than outdoors. In a study of trained runners at speeds of about 10.5 to 18 km/h (6.5 to 11.2 mph), a 1% incline made the energy cost of treadmill running match running on a level road (Jones and Doust, 1996).
- Hilly route? The grade-adjusted pace page shows how much each gradient changes the pace for the same effort.
References
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci. 1996. PubMed
More from the guide
- Marathon pace chart
- Half marathon pace chart
- 10K pace chart
- 5K pace chart
- How to use the Pace Converter
- All tool guides
RunTK's tools are for planning and education. They aren't medical advice, and the right numbers for you depend on your health, experience and goals.
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