Your running app says 6:00 per km, the treadmill says 10.0, and your friend in the US says she ran 9:39 per mile. All three describe exactly the same effort. Once you understand pace and speed, converting between them takes seconds.
Pace vs speed: the difference
Pace is the time it takes to cover a distance (for example 6:00 minutes per km), while speed is the distance you cover in a time (for example 10 km per hour); they are the same information turned upside down.
Runners prefer pace because races are fixed distances. If you know your pace, you know your finish time: 5:00 per km for 10 km is 50 minutes, no calculator needed.
Pace conversion chart
| Min per km | Min per mile | km/h | mph |
|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 12.4 |
| 3:30 | 5:38 | 17.1 | 10.7 |
| 4:00 | 6:26 | 15.0 | 9.3 |
| 4:30 | 7:15 | 13.3 | 8.3 |
| 5:00 | 8:03 | 12.0 | 7.5 |
| 5:30 | 8:51 | 10.9 | 6.8 |
| 6:00 | 9:39 | 10.0 | 6.2 |
| 6:30 | 10:28 | 9.2 | 5.7 |
| 7:00 | 11:16 | 8.6 | 5.3 |
| 7:30 | 12:04 | 8.0 | 5.0 |
| 8:00 | 12:52 | 7.5 | 4.7 |
| 8:30 | 13:41 | 7.1 | 4.4 |
| 9:00 | 14:29 | 6.7 | 4.1 |
How to convert any pace yourself
Per km to per mile
A mile is 1.609 km, so a mile takes 1.609 times as long as a kilometre.
Pace per mile = pace per km × 1.609
Example: 5:30 per km is 330 seconds. 330 × 1.609 = 531 seconds = 8:51 per mile.
Per mile to per km
Pace per km = pace per mile ÷ 1.609
Example: 10:00 per mile is 600 seconds. 600 ÷ 1.609 = 373 seconds = 6:13 per km.
Speed to pace (and back)
Pace (min per km) = 60 ÷ speed (km/h)
Example: 12 km/h → 60 ÷ 12 = 5 minutes = 5:00 per km. The same works for miles: 60 ÷ 7.5 mph = 8:00 per mile. To go the other way, divide 60 by the pace in minutes (6:30 = 6.5 minutes, so 60 ÷ 6.5 = 9.2 km/h).
Step by step: converting by hand
- Turn the pace into seconds: 5:45 = 5 × 60 + 45 = 345 seconds.
- Multiply or divide: × 1.609 for km to mile, ÷ 1.609 for mile to km. 345 × 1.609 = 555 seconds.
- Turn back into minutes and seconds: 555 ÷ 60 = 9 minutes with 15 left over = 9:15 per mile.
Using speed on a treadmill
Treadmills show speed, so you need to convert your target pace. Easy runs at 6:30 per km? Set 9.2 km/h. Tempo at 5:15 per km? That is 60 ÷ 5.25 = 11.4 km/h. Many runners also set the incline to 1% to make treadmill running feel closer to running outside, since there is no air resistance indoors. Read more in Treadmill vs running outside.
Race finish times at common paces
Because races are fixed distances, a steady pace gives a fixed finish time. This table shows what an even pace adds up to over the classic race distances.
| Pace per km | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 4:00 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:30 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 5:00 | 25:00 | 50:00 | 1:45:29 | 3:30:58 |
| 5:30 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:30 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 7:00 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
Real races rarely measure exactly on your watch: GPS often reads a little long because you cannot run the perfect racing line around every corner. Aim a few seconds per km faster than the table if you want to be sure of a time. For the full list of paces by goal time, see our running pace chart, and for what pace suits you, read What is a good running pace?
Pace on a 400 m track
On a standard running track, one lap of the inside lane is 400 metres, so 2.5 laps make a kilometre. To hit a pace on the track, divide your per-km pace by 2.5: 5:00 per km is 2:00 per lap, 4:30 per km is 1:48 per lap, and 6:00 per km is 2:24 per lap. A mile is about 4 laps (1609 m), so per-mile pace divided by 4 gives a lap time close enough for training.
Quick mental shortcuts
- Km pace to mile pace: add about 60% (6:00 per km → about 9:40 per mile).
- Mile pace to km pace: take off about 38% (10:00 per mile → about 6:13 per km).
- 10 km/h is 6:00 per km and 12 km/h is 5:00 per km: two easy anchors to remember.
- Race time from pace: pace × distance. 5:00 per km × 21.1 km ≈ 1:45:30 for a half marathon.
Common mistakes
Pace and units in Windlace
- Pick km or miles in settings. Every pace, distance and split in the app follows it.
- Open a run to see your average pace and each split in the unit you chose.
- Check your training paces on the Fitness tab, shown in your unit.
- Share a run: the share image shows pace in your unit too.
Pace on a run (left) and race predictions (right).
Key takeaways
- Pace is time per distance (min/km or min/mile); speed is distance per time (km/h or mph).
- Pace per mile = pace per km × 1.609; pace per km = pace per mile ÷ 1.609.
- Pace in minutes = 60 ÷ speed: 12 km/h is 5:00 per km, 10 km/h is 6:00 per km.
- Convert to seconds first to avoid decimal mistakes like reading 5.5 as 5:50.
- Set your watch, app and plan to the same unit.
Frequently asked questions
What is 5:00 per km in minutes per mile?
About 8:03 per mile. Multiply 300 seconds by 1.609 to get 483 seconds.
What is 10 minutes per mile in km?
About 6:13 per km. Divide 600 seconds by 1.609 to get 373 seconds.
How do I convert km/h to pace?
Divide 60 by the speed. 10 km/h gives 6 minutes, so 6:00 per km.
Is pace or speed better for running?
Pace is more useful for running because races are fixed distances, so pace tells you your finish time directly.
What treadmill speed is a 6-minute km?
10.0 km/h, or 6.2 mph.
Keep reading
PaceWhat is a good running pace?Typical paces by level, how easy, tempo and race paces differ, and how to find the right pace for you.9 min read
PaceRunning pace chart for 5K, 10K, half and marathonThe pace per km and per mile for popular goal times at every distance, plus the training paces that get you there.9 min read
PaceWhat are splits in running, and how do you read them?What splits and laps are, the three kinds of split, and how to read your own splits to pace better.9 min read