How to use the running pace converter
- Type your pace or speed in Pace or speed. The default is 5:00.
- Choose what it is in From: min/km, min/mile, km/h, mph, m/s, per 400 m lap, per 100 m (swim), per 100 yd (swim) or per 500 m (rowing split).
- Choose what you want in To. The default converts min/km to min/mile.
- Read the result and the Speed line, then the In every unit table and the Finish times at this pace table.
What it does and when to use it
Runners mix units all the time. A training plan from the US gives paces per mile, your watch shows per kilometre, the treadmill shows km/h or mph, and a track session is set in 400 m laps. Swimmers think in time per 100 m or 100 yd, and rowers in 500 m splits.
Use this tool to turn a target race pace into lap times for a track session, check what a treadmill setting means as a pace, or see the finish time a pace leads to. For a pace from a race you already ran (distance and time), the pace calculator works it out. For training intensity, the heart rate zone calculator pairs well with this.
How it works
Every input becomes a speed in metres per second.
- A pace is a time for a fixed distance, so speed = distance ÷ time. A km is 1,000 m, a mile 1,609.344 m, a lap 400 m, and 100 yd is 91.44 m.
- A speed is multiplied by its size in m/s: 1 km/h = 1/3.6 m/s and 1 mph = 0.44704 m/s.
The tool then turns that speed into every unit. Paces are shown as m:ss or h:mm:ss with tenths; speeds to six significant figures. Finish times use 1 km, 1 mile, 5 km, 10 km, the half marathon (21.0975 km) and the marathon (42.195 km).
Worked examples
A 4:30 per km runner. That is 7:14.5 min/mile, 13.3333 km/h, 1:48 per 400 m lap, and the marathon row reads 3:09:52.7 at an even pace.
A treadmill at 6 mph. The result is 6:12.8 min/km, exactly 10:00 per mile and 31:04.1 for 5 km.
A typing slip. Entering 5:70 shows “Seconds and minutes after a colon must be below 60.” Fix it to 6:10.
Limits and tips
- Zero and negative values are refused with a short message, because they have no pace.
- GPS distances wander, so a watch pace can differ from the pace on a measured course.
- To change plain speeds, such as knots or ft/s, use the speed converter.
Frequently asked questions
How do I type a pace?
What does a result like 7:14.5 mean?
Is the marathon time a prediction?
How do I convert treadmill speed to pace?
Why is a 100 yd swim pace faster than a 100 m pace?
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