Running Pace Conversion Chart

How to use this chart?

There is nothing worse than going to the gym hopping on a treadmill and have no idea what the speed you are running to on the machine equates to in pace.  Using this chart you can compare your KM or Miles/hour (columns 1 and 2) to your Minutes/KM or Miles (columns 3 and 4).

Or if like me you have recently transitioned from kilometres to miles, and are struggling to remember what your paces.  Now, there is no more second guessing, simply check your desired paces before heading out for a run, and feel confident in your pacing (comparing columns 3 and 4).

Has your watch died while out on a run, or where you ‘free-running’ a race (with no tracking devices), check your time on the chart to your pace afterwards to see how you did.

You can also download this table here (pdf) and print it out (if that’s what you like).

Kilometres Per Hour Miles Per Hour Minutes Per Kilometres Minutes Per Mile 5k 10k Half Marathon Marathon
8.00kph 4.97mph 7:30 12:04 00:37:30 01:15:00 02:38:15 05:16:30
8.10kph 5.03mph 7:25 11:55 00:37:02 01:14:04 02:36:17 05:12:35
8.20kph 5.10mph 7:19 11:47 00:36:35 01:13:10 02:34:23 05:08:46
8.30kph 5.16mph 7:14 11:38 00:36:08 01:12:17 02:32:31 05:05:03
8.40kph 5.22mph 7:08 11:30 00:35:42 01:11:25 02:30:42 05:01:25
8.50kph 5.28mph 7:04 11:22 00:35:17 01:10:35 02:28:56 04:57:52
8.60kph 5.34mph 6:59 11:14 00:34:53 01:09:46 02:27:12 04:54:25
8.70kph 5.41mph 6:54 11:06 00:34:28 01:08:57 02:25:31 04:51:02
8.80kph 5.47mph 6:49 10:58 00:34:05 01:08:10 02:23:51 04:47:43
8.90kph 5.53mph 6:44 10:51 00:33:42 01:07:24 02:22:14 04:44:29
9.00kph 5.59mph 6:40 10:44 00:33:20 01:06:40 02:20:40 04:41:20
9.10kph 5.65mph 6:35 10:37 00:32:58 01:05:56 02:19:07 04:38:14
9.20kph 5.72mph 6:31 10:30 00:32:36 01:05:13 02:17:36 04:35:13
9.30kph 5.78mph 6:27 10:23 00:32:15 01:04:30 02:16:07 04:32:15
9.40kph 5.84mph 6:23 10:16 00:31:54 01:03:49 02:14:40 04:29:21
9.50kph 5.90mph 6:19 10:10 00:31:34 01:03:09 02:13:15 04:26:31
9.60kph 5.97mph 6:15 10:04 00:31:15 01:02:30 02:11:52 04:23:45
9.70kph 6.03mph 6:11 9:57 00:30:55 01:01:51 02:10:30 04:21:01
9.80kph 6.09mph 6:07 9:51 00:30:36 01:01:13 02:09:11 04:18:22
9.90kph 6.15mph 6:04 9:45 00:30:18 01:00:36 02:07:52 04:15:45
10.00kph 6.21mph 6:00 9:40 00:30:00 01:00:00 02:06:36 04:13:12
10.10kph 6.28mph 5:56 9:34 00:29:42 00:59:24 02:05:20 04:10:41
10.20kph 6.34mph 5:53 9:28 00:29:24 00:58:49 02:04:07 04:08:14
10.30kph 6.40mph 5:50 9:22 00:29:07 00:58:15 02:02:54 04:05:49
10.40kph 6.46mph 5:46 9:17 00:28:50 00:57:41 02:01:43 04:03:27
10.50kph 6.52mph 5:43 9:12 00:28:34 00:57:08 02:00:34 04:01:08
10.60kph 6.59mph 5:40 9:07 00:28:18 00:56:36 01:59:26 03:58:52
10.70kph 6.65mph 5:37 9:01 00:28:02 00:56:04 01:58:19 03:56:38
10.80kph 6.71mph 5:34 8:56 00:27:46 00:55:33 01:57:13 03:54:26
10.90kph 6.77mph 5:30 8:52 00:27:31 00:55:02 01:56:08 03:52:17
11.00kph 6.84mph 5:27 8:47 00:27:16 00:54:32 01:55:05 03:50:10
11.10kph 6.90mph 5:25 8:42 00:27:01 00:54:03 01:54:03 03:48:06
11.20kph 6.96mph 5:22 8:37 00:26:47 00:53:34 01:53:02 03:46:04
11.30kph 7.02mph 5:19 8:33 00:26:32 00:53:05 01:52:02 03:44:04
11.40kph 7.08mph 5:16 8:28 00:26:18 00:52:37 01:51:03 03:42:06
11.50kph 7.15mph 5:13 8:24 00:26:05 00:52:10 01:50:05 03:40:10
11.60kph 7.21mph 5:10 8:19 00:25:51 00:51:43 01:49:08 03:38:16
11.70kph 7.27mph 5:08 8:15 00:25:38 00:51:16 01:48:12 03:36:24
11.80kph 7.33mph 5:05 8:11 00:25:25 00:50:50 01:47:17 03:34:34
11.90kph 7.39mph 5:02 8:07 00:25:12 00:50:25 01:46:23 03:32:46
12.00kph 7.46mph 5:00 8:03 00:25:00 00:50:00 01:45:30 03:31:00
12.10kph 7.52mph 4:58 7:59 00:24:47 00:49:35 01:44:37 03:29:15
12.20kph 7.58mph 4:55 7:55 00:24:35 00:49:10 01:43:46 03:27:32
12.30kph 7.64mph 4:53 7:51 00:24:23 00:48:46 01:42:55 03:25:51
12.40kph 7.71mph 4:50 7:47 00:24:11 00:48:23 01:42:05 03:24:11
12.50kph 7.77mph 4:48 7:43 00:24:00 00:48:00 01:41:16 03:22:33
12.60kph 7.83mph 4:46 7:40 00:23:48 00:47:37 01:40:28 03:20:57
12.70kph 7.89mph 4:43 7:36 00:23:37 00:47:14 01:39:41 03:19:22
12.80kph 7.95mph 4:41 7:32 00:23:26 00:46:52 01:38:54 03:17:48
12.90kph 8.02mph 4:39 7:29 00:23:15 00:46:30 01:38:08 03:16:16
13.00kph 8.08mph 4:37 7:26 00:23:04 00:46:09 01:37:23 03:14:46
13.10kph 8.14mph 4:35 7:22 00:22:54 00:45:48 01:36:38 03:13:16
13.20kph 8.20mph 4:33 7:19 00:22:43 00:45:27 01:35:54 03:11:49
13.30kph 8.26mph 4:31 7:16 00:22:33 00:45:06 01:35:11 03:10:22
13.40kph 8.33mph 4:29 7:13 00:22:23 00:44:46 01:34:28 03:08:57
13.50kph 8.39mph 4:26 7:09 00:22:13 00:44:26 01:33:46 03:07:33
13.60kph 8.45mph 4:25 7:06 00:22:03 00:44:07 01:33:05 03:06:10
13.70kph 8.51mph 4:23 7:03 00:21:53 00:43:47 01:32:24 03:04:49
13.80kph 8.57mph 4:21 7:00 00:21:44 00:43:28 01:31:44 03:03:28
13.90kph 8.64mph 4:19 6:57 00:21:34 00:43:09 01:31:04 03:02:09
14.00kph 8.70mph 4:17 6:54 00:21:25 00:42:51 01:30:25 03:00:51
14.10kph 8.76mph 4:16 6:51 00:21:16 00:42:33 01:29:47 02:59:34
14.20kph 8.82mph 4:14 6:48 00:21:07 00:42:15 01:29:09 02:58:18
14.30kph 8.89mph 4:12 6:45 00:20:58 00:41:57 01:28:31 02:57:03
14.40kph 8.95mph 4:10 6:43 00:20:50 00:41:40 01:27:55 02:55:50
14.50kph 9.01mph 4:08 6:40 00:20:41 00:41:22 01:27:18 02:54:37
14.60kph 9.07mph 4:07 6:37 00:20:32 00:41:05 01:26:42 02:53:25
14.70kph 9.13mph 4:05 6:34 00:20:24 00:40:48 01:26:07 02:52:14
14.80kph 9.20mph 4:03 6:31 00:20:16 00:40:32 01:25:32 02:51:04
14.90kph 9.26mph 4:02 6:29 00:20:08 00:40:16 01:24:57 02:49:55
15.00kph 9.32mph 4:00 6:26 00:20:00 00:40:00 01:24:24 02:48:48
15.10kph 9.38mph 3:58 6:23 00:19:52 00:39:44 01:23:50 02:47:40
15.20kph 9.44mph 3:57 6:21 00:19:44 00:39:28 01:23:17 02:46:34
15.30kph 9.51mph 3:55 6:19 00:19:36 00:39:12 01:22:44 02:45:29
15.40kph 9.57mph 3:54 6:16 00:19:28 00:38:57 01:22:12 02:44:24
15.50kph 9.63mph 3:52 6:14 00:19:21 00:38:42 01:21:40 02:43:21
15.60kph 9.69mph 3:51 6:11 00:19:13 00:38:27 01:21:09 02:42:18
15.70kph 9.76mph 3:49 6:09 00:19:06 00:38:12 01:20:38 02:41:16
15.80kph 9.82mph 3:48 6:07 00:18:59 00:37:58 01:20:07 02:40:15
15.90kph 9.88mph 3:46 6:04 00:18:52 00:37:44 01:19:37 02:39:14
16.00kph 9.94mph 3:45 6:02 00:18:45 00:37:30 01:19:07 02:38:15
16.10kph 10.00mph 3:44 6:00 00:18:38 00:37:16 01:18:38 02:37:16
16.20kph 10.07mph 3:42 5:58 00:18:31 00:37:02 01:18:08 02:36:17
16.30kph 10.13mph 3:41 5:55 00:18:24 00:36:48 01:17:40 02:35:20
16.40kph 10.19mph 3:40 5:53 00:18:17 00:36:35 01:17:11 02:34:23
16.50kph 10.25mph 3:38 5:51 00:18:10 00:36:21 01:16:43 02:33:27
16.60kph 10.31mph 3:37 5:49 00:18:04 00:36:08 01:16:15 02:32:31
16.70kph 10.38mph 3:35 5:47 00:17:57 00:35:55 01:15:48 02:31:37
16.80kph 10.44mph 3:34 5:45 00:17:51 00:35:42 01:15:21 02:30:42
16.90kph 10.50mph 3:33 5:43 00:17:45 00:35:30 01:14:54 02:29:49
17.00kph 10.56mph 3:32 5:41 00:17:38 00:35:17 01:14:28 02:28:56
17.10kph 10.63mph 3:31 5:39 00:17:32 00:35:05 01:14:02 02:28:04
17.20kph 10.69mph 3:29 5:37 00:17:26 00:34:53 01:13:36 02:27:12
17.30kph 10.75mph 3:28 5:35 00:17:20 00:34:40 01:13:10 02:26:21
17.40kph 10.81mph 3:27 5:33 00:17:14 00:34:28 01:12:45 02:25:31
17.50kph 10.87mph 3:26 5:31 00:17:08 00:34:17 01:12:20 02:24:41
17.60kph 10.94mph 3:25 5:29 00:17:02 00:34:05 01:11:55 02:23:51
17.70kph 11.00mph 3:23 5:28 00:16:56 00:33:53 01:11:31 02:23:03
17.80kph 11.06mph 3:22 5:25 00:16:51 00:33:42 01:11:07 02:22:14
17.90kph 11.12mph 3:21 5:23 00:16:45 00:33:31 01:10:43 02:21:27
18.00kph 11.18mph 3:20 5:22 00:16:40 00:33:20 01:10:20 02:20:40
18.10kph 11.25mph 3:19 5:20 00:16:34 00:33:08 01:09:56 02:19:53
18.20kph 11.31mph 3:18 5:19 00:16:29 00:32:58 01:09:33 02:19:07
18.30kph 11.37mph 3:17 5:17 00:16:23 00:32:47 01:09:10 02:18:21
18.40kph 11.43mph 3:16 5:15 00:16:18 00:32:36 01:08:48 02:17:36
18.50kph 11.50mph 3:14 5:13 00:16:12 00:32:25 01:08:25 02:16:51
18.60kph 11.56mph 3:14 5:11 00:16:07 00:32:15 01:08:03 02:16:07
18.70kph 11.62mph 3:13 5:10 00:16:02 00:32:05 01:07:42 02:15:24
18.80kph 11.68mph 3:11 5:08 00:15:57 00:31:54 01:07:20 02:14:40
18.90kph 11.74mph 3:10 5:07 00:15:52 00:31:44 01:06:59 02:13:58
19.00kph 11.81mph 3:10 5:05 00:15:47 00:31:34 01:06:37 02:13:15
19.10kph 11.87mph 3:08 5:04 00:15:42 00:31:24 01:06:16 02:12:33
19.20kph 11.93mph 3:08 5:02 00:15:37 00:31:14 01:05:56 02:11:52
19.30kph 11.99mph 3:07 5:00 00:15:32 00:31:05 01:05:35 02:11:11
19.40kph 12.05mph 3:05 4:59 00:15:27 00:30:55 01:05:15 02:10:30
19.50kph 12.12mph 3:05 4:57 00:15:23 00:30:46 01:04:55 02:09:50
19.60kph 12.18mph 3:04 4:56 00:15:18 00:30:36 01:04:35 02:09:11
19.70kph 12.24mph 3:03 4:54 00:15:13 00:30:27 01:04:15 02:08:31
19.80kph 12.30mph 3:02 4:53 00:15:09 00:30:18 01:03:56 02:07:52
19.90kph 12.37mph 3:01 4:51 00:15:04 00:30:09 01:03:37 02:07:14
20.00kph 12.43mph 3:00 4:50 00:14:59 00:29:59 01:03:17 02:06:35
20.10kph 12.49mph 2:59 4:48 00:14:55 00:29:51 01:02:59 02:05:58
20.20kph 12.55mph 2:58 4:47 00:14:51 00:29:42 01:02:40 02:05:20
20.30kph 12.61mph 2:58 4:46 00:14:46 00:29:33 01:02:21 02:04:43
20.40kph 12.68mph 2:56 4:44 00:14:42 00:29:24 01:02:03 02:04:07
20.50kph 12.74mph 2:56 4:43 00:14:38 00:29:16 01:01:45 02:03:30
20.60kph 12.80mph 2:55 4:41 00:14:33 00:29:07 01:01:27 02:02:54
20.70kph 12.86mph 2:54 4:40 00:14:29 00:28:59 01:01:09 02:02:19
20.80kph 12.92mph 2:53 4:38 00:14:25 00:28:50 01:00:51 02:01:43
20.90kph 12.99mph 2:52 4:37 00:14:21 00:28:42 01:00:34 02:01:08
21.00kph 13.05mph 2:52 4:36 00:14:17 00:28:34 01:00:17 02:00:34