Proper pacing is not just for the pros.
Whether you’re training on the treadmill, the track or the road, a consistent running pace helps you get more from every run, build endurance and recover more quickly.
Bookmark this page to quickly see how fast you’re running in kilometers and miles per hour, and how that translates to race pace.
How to use the running pace chart
If you’ve got a target time for a race, like a 10K or a marathon, find that target in the corresponding column on the right.
On the left, you’ll see the speeds you need to maintain to hit that target, and how long it should take you to cover every mile or kilometer.
Let’s say you want to run a 10K in 50 minutes. You’ll need to cover a kilometer every 5 minutes (or a mile every 8 minutes and 3 seconds), which means a constant pace of 12kph.
Once you’ve found your target pace, check out our training tips to learn how to work up to it – and stick to it!
1kph = 0.62137mph
Running Pace Conversion Chart
| Kilometers Per Hour |
Miles Per Hour |
Minutes Per Kilometer |
Minutes Per Mile |
5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 8.00kph | 4.97mph | 07:30 | 12:04 | 00:37:30 | 01:15:00 | 02:38:15 | 05:16:30 |
| 8.10kph | 5.03mph | 07:25 | 11:55 | 00:37:02 | 01:14:04 | 02:36:17 | 05:12:35 |
| 8.20kph | 5.10mph | 07:19 | 11:47 | 00:36:35 | 01:13:10 | 02:34:23 | 05:08:46 |
| 8.30kph | 5.16mph | 07:14 | 11:38 | 00:36:08 | 01:12:17 | 02:32:31 | 05:05:03 |
| 8.40kph | 5.22mph | 07:08 | 11:30 | 00:35:42 | 01:11:25 | 02:30:42 | 05:01:25 |
| 8.50kph | 5.28mph | 07:04 | 11:22 | 00:35:17 | 01:10:35 | 02:28:56 | 04:57:52 |
| 8.60kph | 5.34mph | 06:59 | 11:14 | 00:34:53 | 01:09:46 | 02:27:12 | 04:54:25 |
| 8.70kph | 5.41mph | 06:54 | 11:06 | 00:34:28 | 01:08:57 | 02:25:31 | 04:51:02 |
| 8.80kph | 5.47mph | 06:49 | 10:58 | 00:34:05 | 01:08:10 | 02:23:51 | 04:47:43 |
| 8.90kph | 5.53mph | 06:44 | 10:51 | 00:33:42 | 01:07:24 | 02:22:14 | 04:44:29 |
| 9.00kph | 5.59mph | 06:40 | 10:44 | 00:33:20 | 01:06:40 | 02:20:40 | 04:41:20 |
| 9.10kph | 5.65mph | 06:35 | 10:37 | 00:32:58 | 01:05:56 | 02:19:07 | 04:38:14 |
| 9.20kph | 5.72mph | 06:31 | 10:30 | 00:32:36 | 01:05:13 | 02:17:36 | 04:35:13 |
| 9.30kph | 5.78mph | 06:27 | 10:23 | 00:32:15 | 01:04:30 | 02:16:07 | 04:32:15 |
| 9.40kph | 5.84mph | 06:23 | 10:16 | 00:31:54 | 01:03:49 | 02:14:40 | 04:29:21 |
| 9.50kph | 5.90mph | 06:19 | 10:10 | 00:31:34 | 01:03:09 | 02:13:15 | 04:26:31 |
| 9.60kph | 5.97mph | 06:15 | 10:04 | 00:31:15 | 01:02:30 | 02:11:52 | 04:23:45 |
| 9.70kph | 6.03mph | 06:11 | 09:57 | 00:30:55 | 01:01:51 | 02:10:30 | 04:21:01 |
| 9.80kph | 6.09mph | 06:07 | 09:51 | 00:30:36 | 01:01:13 | 02:09:11 | 04:18:22 |
| 9.90kph | 6.15mph | 06:04 | 09:45 | 00:30:18 | 01:00:36 | 02:07:52 | 04:15:45 |
| 10.00kph | 6.21mph | 06:00 | 09:40 | 00:30:00 | 01:00:00 | 02:06:36 | 04:13:12 |
| 10.10kph | 6.28mph | 05:56 | 09:34 | 00:29:42 | 00:59:24 | 02:05:20 | 04:10:41 |
| 10.20kph | 6.34mph | 05:53 | 09:28 | 00:29:24 | 00:58:49 | 02:04:07 | 04:08:14 |
| 10.30kph | 6.40mph | 05:50 | 09:22 | 00:29:07 | 00:58:15 | 02:02:54 | 04:05:49 |
| 10.40kph | 6.46mph | 05:46 | 09:17 | 00:28:50 | 00:57:41 | 02:01:43 | 04:03:27 |
| 10.50kph | 6.52mph | 05:43 | 09:12 | 00:28:34 | 00:57:08 | 02:00:34 | 04:01:08 |
| 10.60kph | 6.59mph | 05:40 | 09:07 | 00:28:18 | 00:56:36 | 01:59:26 | 03:58:52 |
| 10.70kph | 6.65mph | 05:37 | 09:01 | 00:28:02 | 00:56:04 | 01:58:19 | 03:56:38 |
| 10.80kph | 6.71mph | 05:34 | 08:56 | 00:27:46 | 00:55:33 | 01:57:13 | 03:54:26 |
| 10.90kph | 6.77mph | 05:30 | 08:52 | 00:27:31 | 00:55:02 | 01:56:08 | 03:52:17 |
| 11.00kph | 6.84mph | 05:27 | 08:47 | 00:27:16 | 00:54:32 | 01:55:05 | 03:50:10 |
| 11.10kph | 6.90mph | 05:25 | 08:42 | 00:27:01 | 00:54:03 | 01:54:03 | 03:48:06 |
| 11.20kph | 6.96mph | 05:22 | 08:37 | 00:26:47 | 00:53:34 | 01:53:02 | 03:46:04 |
| 11.30kph | 7.02mph | 05:19 | 08:33 | 00:26:32 | 00:53:05 | 01:52:02 | 03:44:04 |
| 11.40kph | 7.08mph | 05:16 | 08:28 | 00:26:18 | 00:52:37 | 01:51:03 | 03:42:06 |
| 11.50kph | 7.15mph | 05:13 | 08:24 | 00:26:05 | 00:52:10 | 01:50:05 | 03:40:10 |
| 11.60kph | 7.21mph | 05:10 | 08:19 | 00:25:51 | 00:51:43 | 01:49:08 | 03:38:16 |
| 11.70kph | 7.27mph | 05:08 | 08:15 | 00:25:38 | 00:51:16 | 01:48:12 | 03:36:24 |
| 11.80kph | 7.33mph | 05:05 | 08:11 | 00:25:25 | 00:50:50 | 01:47:17 | 03:34:34 |
| 11.90kph | 7.39mph | 05:02 | 08:07 | 00:25:12 | 00:50:25 | 01:46:23 | 03:32:46 |
| 12.00kph | 7.46mph | 05:00 | 08:03 | 00:25:00 | 00:50:00 | 01:45:30 | 03:31:00 |
| 12.10kph | 7.52mph | 04:58 | 07:59 | 00:24:47 | 00:49:35 | 01:44:37 | 03:29:15 |
| 12.20kph | 7.58mph | 04:55 | 07:55 | 00:24:35 | 00:49:10 | 01:43:46 | 03:27:32 |
| 12.30kph | 7.64mph | 04:53 | 07:51 | 00:24:23 | 00:48:46 | 01:42:55 | 03:25:51 |
| 12.40kph | 7.71mph | 04:50 | 07:47 | 00:24:11 | 00:48:23 | 01:42:05 | 03:24:11 |
| 12.50kph | 7.77mph | 04:48 | 07:43 | 00:24:00 | 00:48:00 | 01:41:16 | 03:22:33 |
| 12.60kph | 7.83mph | 04:46 | 07:40 | 00:23:48 | 00:47:37 | 01:40:28 | 03:20:57 |
| 12.70kph | 7.89mph | 04:43 | 07:36 | 00:23:37 | 00:47:14 | 01:39:41 | 03:19:22 |
| 12.80kph | 7.95mph | 04:41 | 07:32 | 00:23:26 | 00:46:52 | 01:38:54 | 03:17:48 |
| 12.90kph | 8.02mph | 04:39 | 07:29 | 00:23:15 | 00:46:30 | 01:38:08 | 03:16:16 |
| 13.00kph | 8.08mph | 04:37 | 07:26 | 00:23:04 | 00:46:09 | 01:37:23 | 03:14:46 |
| 13.10kph | 8.14mph | 04:35 | 07:22 | 00:22:54 | 00:45:48 | 01:36:38 | 03:13:16 |
| 13.20kph | 8.20mph | 04:33 | 07:19 | 00:22:43 | 00:45:27 | 01:35:54 | 03:11:49 |
| 13.30kph | 8.26mph | 04:31 | 07:16 | 00:22:33 | 00:45:06 | 01:35:11 | 03:10:22 |
| 13.40kph | 8.33mph | 04:29 | 07:13 | 00:22:23 | 00:44:46 | 01:34:28 | 03:08:57 |
| 13.50kph | 8.39mph | 04:26 | 07:09 | 00:22:13 | 00:44:26 | 01:33:46 | 03:07:33 |
| 13.60kph | 8.45mph | 04:25 | 07:06 | 00:22:03 | 00:44:07 | 01:33:05 | 03:06:10 |
| 13.70kph | 8.51mph | 04:23 | 07:03 | 00:21:53 | 00:43:47 | 01:32:24 | 03:04:49 |
| 13.80kph | 8.57mph | 04:21 | 07:00 | 00:21:44 | 00:43:28 | 01:31:44 | 03:03:28 |
| 13.90kph | 8.64mph | 04:19 | 06:57 | 00:21:34 | 00:43:09 | 01:31:04 | 03:02:09 |
| 14.00kph | 8.70mph | 04:17 | 06:54 | 00:21:25 | 00:42:51 | 01:30:25 | 03:00:51 |
| 14.10kph | 8.76mph | 04:16 | 06:51 | 00:21:16 | 00:42:33 | 01:29:47 | 02:59:34 |
| 14.20kph | 8.82mph | 04:14 | 06:48 | 00:21:07 | 00:42:15 | 01:29:09 | 02:58:18 |
| 14.30kph | 8.89mph | 04:12 | 06:45 | 00:20:58 | 00:41:57 | 01:28:31 | 02:57:03 |
| 14.40kph | 8.95mph | 04:10 | 06:43 | 00:20:50 | 00:41:40 | 01:27:55 | 02:55:50 |
| 14.50kph | 9.01mph | 04:08 | 06:40 | 00:20:41 | 00:41:22 | 01:27:18 | 02:54:37 |
| 14.60kph | 9.07mph | 04:07 | 06:37 | 00:20:32 | 00:41:05 | 01:26:42 | 02:53:25 |
| 14.70kph | 9.13mph | 04:05 | 06:34 | 00:20:24 | 00:40:48 | 01:26:07 | 02:52:14 |
| 14.80kph | 9.20mph | 04:03 | 06:31 | 00:20:16 | 00:40:32 | 01:25:32 | 02:51:04 |
| 14.90kph | 9.26mph | 04:02 | 06:29 | 00:20:08 | 00:40:16 | 01:24:57 | 02:49:55 |
| 15.00kph | 9.32mph | 04:00 | 06:26 | 00:20:00 | 00:40:00 | 01:24:24 | 02:48:48 |
| 15.10kph | 9.38mph | 03:58 | 06:23 | 00:19:52 | 00:39:44 | 01:23:50 | 02:47:40 |
| 15.20kph | 9.44mph | 03:57 | 06:21 | 00:19:44 | 00:39:28 | 01:23:17 | 02:46:34 |
| 15.30kph | 9.51mph | 03:55 | 06:19 | 00:19:36 | 00:39:12 | 01:22:44 | 02:45:29 |
| 15.40kph | 9.57mph | 03:54 | 06:16 | 00:19:28 | 00:38:57 | 01:22:12 | 02:44:24 |
| 15.50kph | 9.63mph | 03:52 | 06:14 | 00:19:21 | 00:38:42 | 01:21:40 | 02:43:21 |
| 15.60kph | 9.69mph | 03:51 | 06:11 | 00:19:13 | 00:38:27 | 01:21:09 | 02:42:18 |
| 15.70kph | 9.76mph | 03:49 | 06:09 | 00:19:06 | 00:38:12 | 01:20:38 | 02:41:16 |
| 15.80kph | 9.82mph | 03:48 | 06:07 | 00:18:59 | 00:37:58 | 01:20:07 | 02:40:15 |
| 15.90kph | 9.88mph | 03:46 | 06:04 | 00:18:52 | 00:37:44 | 01:19:37 | 02:39:14 |
| 16.00kph | 9.94mph | 03:45 | 06:02 | 00:18:45 | 00:37:30 | 01:19:07 | 02:38:15 |
| 16.10kph | 10.00mph | 03:44 | 06:00 | 00:18:38 | 00:37:16 | 01:18:38 | 02:37:16 |
| 16.20kph | 10.07mph | 03:42 | 05:58 | 00:18:31 | 00:37:02 | 01:18:08 | 02:36:17 |
| 16.30kph | 10.13mph | 03:41 | 05:55 | 00:18:24 | 00:36:48 | 01:17:40 | 02:35:20 |
| 16.40kph | 10.19mph | 03:40 | 05:53 | 00:18:17 | 00:36:35 | 01:17:11 | 02:34:23 |
| 16.50kph | 10.25mph | 03:38 | 05:51 | 00:18:10 | 00:36:21 | 01:16:43 | 02:33:27 |
| 16.60kph | 10.31mph | 03:37 | 05:49 | 00:18:04 | 00:36:08 | 01:16:15 | 02:32:31 |
| 16.70kph | 10.38mph | 03:35 | 05:47 | 00:17:57 | 00:35:55 | 01:15:48 | 02:31:37 |
| 16.80kph | 10.44mph | 03:34 | 05:45 | 00:17:51 | 00:35:42 | 01:15:21 | 02:30:42 |
| 16.90kph | 10.50mph | 03:33 | 05:43 | 00:17:45 | 00:35:30 | 01:14:54 | 02:29:49 |
| 17.00kph | 10.56mph | 03:32 | 05:41 | 00:17:38 | 00:35:17 | 01:14:28 | 02:28:56 |
| 17.10kph | 10.63mph | 03:31 | 05:39 | 00:17:32 | 00:35:05 | 01:14:02 | 02:28:04 |
| 17.20kph | 10.69mph | 03:29 | 05:37 | 00:17:26 | 00:34:53 | 01:13:36 | 02:27:12 |
| 17.30kph | 10.75mph | 03:28 | 05:35 | 00:17:20 | 00:34:40 | 01:13:10 | 02:26:21 |
| 17.40kph | 10.81mph | 03:27 | 05:33 | 00:17:14 | 00:34:28 | 01:12:45 | 02:25:31 |
| 17.50kph | 10.87mph | 03:26 | 05:31 | 00:17:08 | 00:34:17 | 01:12:20 | 02:24:41 |
| 17.60kph | 10.94mph | 03:25 | 05:29 | 00:17:02 | 00:34:05 | 01:11:55 | 02:23:51 |
| 17.70kph | 11.00mph | 03:23 | 05:28 | 00:16:56 | 00:33:53 | 01:11:31 | 02:23:03 |
| 17.80kph | 11.06mph | 03:22 | 05:25 | 00:16:51 | 00:33:42 | 01:11:07 | 02:22:14 |
| 17.90kph | 11.12mph | 03:21 | 05:23 | 00:16:45 | 00:33:31 | 01:10:43 | 02:21:27 |
| 18.00kph | 11.18mph | 03:20 | 05:22 | 00:16:40 | 00:33:20 | 01:10:20 | 02:20:40 |
| 18.10kph | 11.25mph | 03:19 | 05:20 | 00:16:34 | 00:33:08 | 01:09:56 | 02:19:53 |
| 18.20kph | 11.31mph | 03:18 | 05:19 | 00:16:29 | 00:32:58 | 01:09:33 | 02:19:07 |
| 18.30kph | 11.37mph | 03:17 | 05:17 | 00:16:23 | 00:32:47 | 01:09:10 | 02:18:21 |
| 18.40kph | 11.43mph | 03:16 | 05:15 | 00:16:18 | 00:32:36 | 01:08:48 | 02:17:36 |
| 18.50kph | 11.50mph | 03:14 | 05:13 | 00:16:12 | 00:32:25 | 01:08:25 | 02:16:51 |
| 18.60kph | 11.56mph | 03:14 | 05:11 | 00:16:07 | 00:32:15 | 01:08:03 | 02:16:07 |
| 18.70kph | 11.62mph | 03:13 | 05:10 | 00:16:02 | 00:32:05 | 01:07:42 | 02:15:24 |
| 18.80kph | 11.68mph | 03:11 | 05:08 | 00:15:57 | 00:31:54 | 01:07:20 | 02:14:40 |
| 18.90kph | 11.74mph | 03:10 | 05:07 | 00:15:52 | 00:31:44 | 01:06:59 | 02:13:58 |
| 19.00kph | 11.81mph | 03:10 | 05:05 | 00:15:47 | 00:31:34 | 01:06:37 | 02:13:15 |
| 19.10kph | 11.87mph | 03:08 | 05:04 | 00:15:42 | 00:31:24 | 01:06:16 | 02:12:33 |
| 19.20kph | 11.93mph | 03:08 | 05:02 | 00:15:37 | 00:31:14 | 01:05:56 | 02:11:52 |
| 19.30kph | 11.99mph | 03:07 | 05:00 | 00:15:32 | 00:31:05 | 01:05:35 | 02:11:11 |
| 19.40kph | 12.05mph | 03:05 | 04:59 | 00:15:27 | 00:30:55 | 01:05:15 | 02:10:30 |
| 19.50kph | 12.12mph | 03:05 | 04:57 | 00:15:23 | 00:30:46 | 01:04:55 | 02:09:50 |
| 19.60kph | 12.18mph | 03:04 | 04:56 | 00:15:18 | 00:30:36 | 01:04:35 | 02:09:11 |
| 19.70kph | 12.24mph | 03:03 | 04:54 | 00:15:13 | 00:30:27 | 01:04:15 | 02:08:31 |
| 19.80kph | 12.30mph | 03:02 | 04:53 | 00:15:09 | 00:30:18 | 01:03:56 | 02:07:52 |
| 19.90kph | 12.37mph | 03:01 | 04:51 | 00:15:04 | 00:30:09 | 01:03:37 | 02:07:14 |
| 20.00kph | 12.43mph | 03:00 | 04:50 | 00:14:59 | 00:29:59 | 01:03:17 | 02:06:35 |
| 20.10kph | 12.49mph | 02:59 | 04:48 | 00:14:55 | 00:29:51 | 01:02:59 | 02:05:58 |
| 20.20kph | 12.55mph | 02:58 | 04:47 | 00:14:51 | 00:29:42 | 01:02:40 | 02:05:20 |
| 20.30kph | 12.61mph | 02:58 | 04:46 | 00:14:46 | 00:29:33 | 01:02:21 | 02:04:43 |
| 20.40kph | 12.68mph | 02:56 | 04:44 | 00:14:42 | 00:29:24 | 01:02:03 | 02:04:07 |
| 20.50kph | 12.74mph | 02:56 | 04:43 | 00:14:38 | 00:29:16 | 01:01:45 | 02:03:30 |
| 20.60kph | 12.80mph | 02:55 | 04:41 | 00:14:33 | 00:29:07 | 01:01:27 | 02:02:54 |
| 20.70kph | 12.86mph | 02:54 | 04:40 | 00:14:29 | 00:28:59 | 01:01:09 | 02:02:19 |
| 20.80kph | 12.92mph | 02:53 | 04:38 | 00:14:25 | 00:28:50 | 01:00:51 | 02:01:43 |
| 20.90kph | 12.99mph | 02:52 | 04:37 | 00:14:21 | 00:28:42 | 01:00:34 | 02:01:08 |
| 21.00kph | 13.05mph | 02:52 | 04:36 | 00:14:17 | 00:28:34 | 01:00:17 | 02:00:34 |