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.
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 |
| Kilometers Per Hour |
Miles Per Hour |
Minutes Per Kilometer |
Minutes Per Mile |
5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 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 |
| 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 |
| Kilometers Per Hour |
Miles Per Hour |
Minutes Per Kilometer |
Minutes Per Mile |
5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 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 |
Ready to kick your training up a notch?
If you really want to improve your pace, take a look at what the experts have to say: