Running track

Runners talk in pace, treadmills show speed and race goals are finish times. Switching between them is simple math once you know the formulas. Understanding running pace also helps you set useful alerts on your smartwatch and plan race day.

The Three Core Formulas

  • Pace = time divided by distance. 30 minutes for 3 miles is a 10:00 minute per mile pace.
  • Speed in mph = 60 divided by pace in minutes. A 10:00 pace equals 6.0 mph.
  • Finish time = pace times distance. A 9:00 pace for 6.2 miles is about 55:48.

Our running pace calculator does these conversions instantly.

Pace, Speed and Finish Times

Pace (min/mile) Speed (mph) 5K 10K Half Marathon
8:00 7.5 24:51 49:43 1:44:53
9:00 6.7 27:58 55:55 1:57:59
10:00 6.0 31:04 1:02:08 2:11:06
11:00 5.5 34:10 1:08:21 2:24:12
12:00 5.0 37:17 1:14:34 2:37:19

Converting Miles and Kilometers

To convert a per-mile pace to per-kilometer, divide by 1.609. A 10:00 mile pace is about 6:13 per kilometer. To go the other way, multiply a per-kilometer pace by 1.609. Most watches let you choose miles or kilometers in the settings.

Treadmill Speed to Outdoor Pace

Treadmills usually show speed in mph. Divide 60 by the speed to get pace. A treadmill at 6.5 mph is about a 9:14 pace. Many runners set a 1 percent incline to make treadmill effort feel closer to running outside. Treadmill belts are not always calibrated perfectly, so your watch and the treadmill display may disagree by a few percent. That is normal.

Planning Race Day Splits

Once you know your goal finish time, divide it by the race distance to get your target pace. Many runners start the first mile 5 to 10 seconds slower than goal pace, settle in during the middle miles and push in the last stretch. Writing your target pace on your watch screen as a pace alert keeps you honest when race-day excitement tempts you to start too fast.

Using Pace on Your Smartwatch

  1. Add current pace and average pace fields to your run screen.
  2. Set a pace alert range, such as 9:45 to 10:15 per mile, for steady runs.
  3. Use lap pace for intervals, since instant pace jumps around.
  4. Calibrate GPS for cleaner pace data. See how to calibrate your smartwatch GPS.

Heart rate zones are another way to guide effort. Read how to set up heart rate zones on your watch.

Final Thoughts

Running pace, speed and finish time are three views of the same math: pace is time over distance, speed is 60 over pace and finish time is pace times distance. Use the table for quick checks, the calculator for exact numbers and pace alerts on your watch to stay on target. Choosing a watch for running? See how to choose a running watch.

FAQs

What is a good running pace for beginners?

A pace where you can talk in short sentences. For many beginners that is 11:00 to 13:00 per mile.

Why does my watch pace jump around?

Instant pace reacts to GPS noise. Lap or average pace is steadier.

How do I convert mph to minutes per mile?

Divide 60 by the speed. 6 mph is a 10:00 pace.