Pace Chart
The complete running pace chart. Every pace from 5:00 to 15:00 per mile with conversions to min/km, mph, kph, and finish times for every major race distance.
| min/mi | min/km | mph | kph |
|---|---|---|---|
| 5:00 | 3:06 | 12.00 | 19.31 |
| 5:15 | 3:16 | 11.43 | 18.39 |
| 5:30 | 3:25 | 10.91 | 17.56 |
| 5:45 | 3:34 | 10.43 | 16.79 |
| 6:00 | 3:44 | 10.00 | 16.09 |
| 6:15 | 3:53 | 9.60 | 15.45 |
| 6:30 | 4:02 | 9.23 | 14.86 |
| 6:45 | 4:12 | 8.89 | 14.31 |
| 7:00 | 4:21 | 8.57 | 13.79 |
| 7:15 | 4:30 | 8.28 | 13.32 |
| 7:30 | 4:40 | 8.00 | 12.87 |
| 7:45 | 4:49 | 7.74 | 12.46 |
| 8:00 | 4:58 | 7.50 | 12.07 |
| 8:15 | 5:08 | 7.27 | 11.70 |
| 8:30 | 5:17 | 7.06 | 11.36 |
| 8:45 | 5:26 | 6.86 | 11.04 |
| 9:00 | 5:36 | 6.67 | 10.73 |
| 9:15 | 5:45 | 6.49 | 10.44 |
| 9:30 | 5:54 | 6.32 | 10.16 |
| 9:45 | 6:04 | 6.15 | 9.90 |
| 10:00 | 6:13 | 6.00 | 9.66 |
| 10:15 | 6:22 | 5.85 | 9.42 |
| 10:30 | 6:31 | 5.71 | 9.20 |
| 10:45 | 6:41 | 5.58 | 8.98 |
| 11:00 | 6:50 | 5.45 | 8.78 |
| 11:15 | 6:59 | 5.33 | 8.58 |
| 11:30 | 7:09 | 5.22 | 8.40 |
| 11:45 | 7:18 | 5.11 | 8.22 |
| 12:00 | 7:27 | 5.00 | 8.05 |
| 12:15 | 7:37 | 4.90 | 7.88 |
| 12:30 | 7:46 | 4.80 | 7.72 |
| 12:45 | 7:55 | 4.71 | 7.57 |
| 13:00 | 8:05 | 4.62 | 7.43 |
| 13:15 | 8:14 | 4.53 | 7.29 |
| 13:30 | 8:23 | 4.44 | 7.15 |
| 13:45 | 8:33 | 4.36 | 7.02 |
| 14:00 | 8:42 | 4.29 | 6.90 |
| 14:15 | 8:51 | 4.21 | 6.78 |
| 14:30 | 9:01 | 4.14 | 6.66 |
| 14:45 | 9:10 | 4.07 | 6.55 |
| 15:00 | 9:19 | 4.00 | 6.44 |
A pace becomes more useful when it connects to a real route. This live territory demo shows how Motera turns the numbers from the chart into a mapped running objective on real city blocks.
Live territory capture
A route becomes part of the map
The chart gives you the numbers, and this video shows how to use them: marathoner Ben Parkes explains how to pace easy runs, tempo runs and races so the paces you just looked up actually make you faster.
Why Pace Is Not an Intensity Zone
The conversion table deliberately does not label fixed paces as easy, tempo, or interval effort. Those labels are personal. The same 8:00 mile can be conversational for one runner and near race effort for another. The standard tool for measuring that personal effort is the Borg Rating of Perceived Exertion scale, a 6 to 20 scale described in the CDC guide to measuring physical activity intensity, where each point roughly tracks your heart rate divided by 10.
Easy effort
Use the effort definition supplied by your plan or coach. The matching pace can change with fitness, terrain, heat, and fatigue.
Race-specific effort
Start with a recent result at a similar distance. A mathematical finish-time row shows the required average, but it does not prove that pace is sustainable.
Personal training zones
Use a recent race or threshold assessment with the training pace calculator. Recalculate when fitness or conditions change.
What Elite Pace Looks Like on This Chart
4:33/mi
That is the average pace Kenya's Sabastian Sawe held for 26.2 miles to run 1:59:30 at the 2026 London Marathon, becoming the first runner to break two hours in a record-eligible race. Find the fastest rows near the top of the chart above and you can see just how far outside normal training paces that number sits, even for competitive amateur runners.
Sabastian Sawe, marathon world record →How to Use a Pace Chart
A pace chart connects one speed with several units and finish-time calculations. Here are several practical ways to read it.
Race planning. A 2:00:00 half marathon divides to about 9:09 per mile. Find that row to see the equivalent in min/km and mph, then keep the arithmetic separate from whether the target suits your current training.
Training targets. Your coach or training plan might say "run your tempo at 7:30 pace." This chart shows that 7:30/mile equals 4:40/km and 8.00 mph. If your treadmill displays speed instead of pace, you know exactly what number to set. If your GPS watch shows kilometers, you know the per-km target.
Unit conversions. Traveling to a race in a country that uses kilometers? Moving from a treadmill (mph) to outdoor running (min/mile)? The chart converts everything in one row. No math required.
Result comparison. Convert race or time-trial results to the same unit before comparing them. Keep distance, course, weather, and whether the value is elapsed or moving time alongside the pace.
Use the search box to jump directly to your pace. Toggle "Show Race Times" to see 5K, 10K, half marathon, and marathon finish times for every pace. Switch between miles and kilometers as your primary unit. For a calculator that computes your exact pace from a distance and time, use our pace calculator.
Common Race Pace Targets
These worked targets divide each finish time by the official race distance. They show the exact average pace required before any allowance for turns, GPS drift, hills, or aid-station time.
5K Goals
10K Goals
Half Marathon Goals
Marathon Goals
Worked Race Prediction Example
The main chart multiplies one pace by distance. A race predictor asks a different question and models the slowdown across distances. This example starts with a 20:00 5K and applies the commonly used Riegel exponent of 1.06, first published by research engineer Pete Riegel in Runner's World and explained in detail in this guide to the Riegel formula and race calculators.
This is a model comparison, not a promise. A marathon result depends on distance-specific training, fueling, course, weather, and the individual runner.
Tips for Reading and Using Pace Data
Separate Conversion from Training Advice
A row proves that two units describe the same speed. It does not decide whether that speed is easy, hard, or appropriate today. Use effort and current fitness for that decision.
Treadmill Users: Convert mph to Pace
If a plan calls for 9:00 per mile, the mathematical equivalent is 6.67 mph. A treadmill may only accept one decimal place, so 6.7 mph is the closest displayed setting. Belt calibration can still vary.
Race Times Assume Even Pacing
The finish-time columns multiply one pace by the official distance. Use them for targets and split checks, not as predictions that a pace from a shorter run can be sustained for a longer race.
Compare Like with Like
When reviewing progress, compare the same distance and similar conditions. A hilly route, hot day, trail surface, or stopped GPS recording can make two identical fitness levels produce different average paces.
Pace Per Km vs Pace Per Mile
A 9:00 mile converts to about 5:35 per kilometer. The smaller number does not mean a faster speed because it describes a shorter unit of distance. Use the paired columns to avoid mixing units in a plan or race.
Quick Pace Conversion Formulas
min/mile to min/km
Divide your min/mile by 1.60934
Example: 8:00/mile = 4:58/km
min/km to min/mile
Multiply your min/km by 1.60934
Example: 5:00/km = 8:03/mile
min/mile to mph
Divide 60 by your pace in decimal minutes
Example: 8:00/mile = 60 / 8.0 = 7.50 mph
mph to min/mile
Divide 60 by the speed in mph
Example: 7.5 mph = 60 / 7.5 = 8:00/mile
Pace to finish time
Multiply pace (in seconds) by distance (in the same unit)
Example: 8:00/mile x 13.1 miles = 1:44:48 half marathon
Finish time to pace
Divide total time (in seconds) by distance
Example: 3:30:00 marathon / 26.2 = 8:01/mile
Treadmill Speed to Pace Table
These are direct speed conversions, with no effort labels. Treadmill calibration can vary, so use the displayed setting as a reference rather than a measurement of outdoor equivalence.
About This Pace Chart
This running pace chart covers every pace from 5:00 per mile to 15:00 per mile in 15-second increments, giving you 41 rows of directly calculated conversion data.
Each row includes four conversions: minutes per mile, minutes per kilometer, miles per hour, and kilometers per hour. This means no matter what unit your watch, treadmill, or training plan uses, you can find the matching mathematical value. Training intensity is kept separate because a fixed pace represents a different effort for every runner.
Toggle the race time columns to see the finish-time arithmetic for 5K, 10K, half marathon, and marathon at each pace. The search feature highlights your specific pace so you can find your row without scrolling through the entire table. If you toggle to kilometers as the primary unit, the chart reorders the columns to put min/km first.
For distance-specific detail, check the 5K running times chart or marathon pace chart. To calculate an exact pace from a recent run, use the running pace calculator.
Put Your Pace to Work Capturing Territory
Knowing your pace is step one. Using it to dominate a real map is the fun part. Motera tracks every split while you run loops, capture turf, and compete on city-wide leaderboards. Free on iOS.
MoteraFrequently Asked Questions
What is a pace chart?
A pace chart is a reference table that shows running paces alongside their equivalent speeds and race finish times. It lets you quickly look up how fast you are moving in different units (minutes per mile, minutes per kilometer, miles per hour, kilometers per hour) and see how long it would take to finish common race distances at that pace.
How do I use a pace chart?
Find the row that matches your pace. If you know your minutes per mile, scan the first column. If you know your speed in mph, scan the speed column. That row shows all the equivalent values. If you want to know your marathon finish time at a given pace, look across to the marathon column. You can also use the search box on this page to highlight your pace instantly.
What is a good running pace?
A useful pace is one you can connect to a specific purpose and your own recent performance. A race target can use a recent result, course conditions, and the distance you are preparing for. A fixed pace cannot label every runner as beginner, intermediate, or advanced.
How do I convert minutes per mile to minutes per km?
Divide your pace in minutes per mile by 1.60934. For example, 8:00 per mile divided by 1.60934 equals about 4:58 per kilometer. To convert the other direction, multiply your minutes per km by 1.60934. The pace chart on this page does this conversion for every pace so you never have to calculate it manually.
What pace zones should I train in?
Training zones must be relative to the runner and tied to a defined method. A 7:00 mile can represent a different intensity for different people. Use the zone method specified by your plan, coach, or assessment rather than assigning a universal zone to each row of a conversion chart.
Why do runners use pace instead of speed?
Pace (minutes per mile or km) is more intuitive for planning runs and races. When a runner says they need to run 8:00 per mile to finish a marathon in 3:30, they can immediately plan their splits. Speed (mph) is harder to translate into per-mile targets. Pace also makes it easy to track consistency during a run by checking each mile split.
How accurate are race finish times on a pace chart?
The finish times are exact arithmetic for holding one pace over the stated distance. They are not predictions that you can sustain that pace. Terrain, weather, turns, GPS error, fueling, and fitness can all change an actual result.
Why does the same pace produce unrealistic times at longer distances?
A pace chart answers a multiplication question: pace multiplied by distance. It does not model fatigue. For example, a 20:00 5K pace held unchanged would produce a 2:48:47 marathon, but the Riegel model with exponent 1.06 estimates about 3:11:49 from the same 5K result. Both calculations are correct for different questions.
How do I convert a treadmill speed to pace?
For miles, divide 60 by treadmill speed in mph. At 7.5 mph, 60 divided by 7.5 equals 8:00 per mile. For kilometers, divide 60 by speed in kph. At 12 kph, the pace is 5:00 per kilometer. Calibration and belt behavior can differ between treadmills, so the display is still an estimate of actual belt speed.
What is the Riegel race-time formula?
The Riegel model estimates a time at another distance with T2 = T1 multiplied by (D2 divided by D1) raised to an exponent, commonly 1.06. It was described by Peter Riegel in Athletic Records and Human Endurance. It is a model, not a guarantee, and becomes less personal as the target distance moves farther from the known race.
