Running Speed Calculator – Convert Pace to Speed
Convert between running pace and speed (km/h, mph)
How to Use
- Select whether to calculate speed or pace
- Enter your pace (minutes and seconds per km) or speed
- Choose your speed unit (km/h or mph)
- Click calculate to see the conversion
Understanding Pace vs Speed
Pace and speed are two ways to measure running performance. Pace is time per distance (e.g., 5:00 min/km), while speed is distance per time (e.g., 12 km/h). They're inversely related - as one increases, the other decreases.
Runners typically use pace for training and racing because it's easier to maintain a consistent effort. Speed is more common in scientific contexts and for comparing performance across different sports.
Common Pace and Speed Conversions
| Pace (min/km) | Speed (km/h) | Speed (mph) | Description |
|---|---|---|---|
| 8:00 | 7.5 | 4.7 | Easy jogging pace |
| 6:00 | 10.0 | 6.2 | Moderate running pace |
| 5:00 | 12.0 | 7.5 | Tempo/threshold pace |
| 4:00 | 15.0 | 9.3 | Fast training pace |
| 3:00 | 20.0 | 12.4 | Elite racing pace |
When to Use Pace vs Speed
Use pace when:
- Planning training runs and workouts
- Racing and maintaining consistent effort
- Following a training plan
- Comparing performance with other runners
- Setting race goals
Use speed when:
- Comparing running to other activities (cycling, swimming)
- Understanding energy expenditure
- Scientific or physiological analysis
- Treadmill training (often displayed in km/h or mph)
- Calculating distance covered in a specific time
Conversion Formula
To convert pace to speed: Speed (km/h) = 60 ÷ Pace (min/km)
To convert speed to pace: Pace (min/km) = 60 ÷ Speed (km/h)
For mile conversions, remember that 1 mile = 1.60934 kilometers. Multiply or divide by this factor to convert between km and miles.
Frequently Asked Questions
- What's the difference between pace and speed?
- Pace is time per distance (e.g., 5:00 min/km), while speed is distance per time (e.g., 12 km/h). They measure the same thing but in opposite ways. Runners typically use pace, while speed is more common in scientific contexts.
- How do I convert my treadmill speed to running pace?
- If your treadmill shows km/h, divide 60 by the speed to get pace in min/km. For example, 10 km/h = 60÷10 = 6:00 min/km. If it shows mph, first convert to km/h by multiplying by 1.60934, then divide 60 by that number.
- Is it better to train by pace or speed?
- Most runners prefer training by pace because it's easier to maintain consistent effort and matches how races are typically measured. However, treadmill users may find speed (km/h or mph) more convenient since that's how treadmills display.
- Why do runners use pace instead of speed?
- Pace is more intuitive for runners because it directly tells you how long it will take to cover a distance. For example, knowing you run 5:00 min/km makes it easy to calculate that a 10K will take 50 minutes. Speed requires additional mental math.