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.

Use the chart below to quickly see how fast you’re running in kilometers and miles per hour, and how that translates to race pace.

Or download your own PDF copy of the chart for free when you subscribe to the Soles by MICHELIN newsletter, which delivers expert training advice and inspiring news on your favourite sports and activities direct to your inbox every month.

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

Want a PDF version of this chart?

Download your copy for free when you subscribe to the Soles by Michelin newsletter

Kilometers
Per Hour
Miles
Per Hour
Minutes Per
Kilometer
Minutes Per
Mile
5K 10K Half Marathon Marathon
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