Running Pace: Converting Between Pace and Speed
Runners use pace (time per distance) while cyclists and speedometers use speed (distance per time). Converting between them is straightforward but easy to mix up under fatigue.
Pace ↔ Speed Conversions
Speed (km/h) = 60 ÷ pace (min/km)
Pace (min/km) = 60 ÷ speed (km/h)
Speed (mph) = 60 ÷ pace (min/mile)
Pace (min/mile) = 60 ÷ speed (mph)Common Pace Reference Points
- 6:00 min/km = 10.0 km/h (comfortable jog)
- 5:00 min/km = 12.0 km/h (moderate effort)
- 4:30 min/km = 13.3 km/h (tempo pace for many runners)
- 4:00 min/km = 15.0 km/h (fast recreational)
- 3:30 min/km = 17.1 km/h (sub-elite)
Projected Finish Times at Common Pace
- 5K at 6:00/km → 30:00
- 10K at 5:30/km → 55:00
- Half marathon at 5:00/km → 1:45:38
- Marathon at 5:00/km → 3:31:17
Training Pace Zones
- Easy / recovery: Comfortable conversation pace (65–70% effort)
- Long run: 30–60 seconds slower than marathon goal pace
- Tempo: "Comfortably hard" — roughly 10K race pace for most runners
- Intervals: 5K race pace or faster for short repeats
Check your heart rate zones for running: Free Heart Rate Zones Calculator