Min/Mile, Speed & Finish Time
Last reviewed: May 2026
Calculate running or walking pace in minutes per mile or per kilometer, convert between pace and speed, and predict finish times for any distance. Pace is the fundamental training metric — knowing your current pace and target pace drives every training decision from easy runs to race strategy. This calculator bridges the three related metrics: pace (time/distance), speed (distance/time), and finish time (pace × distance).1
| Pace (min/mi) | 5K Time | 10K Time | Half Marathon | Marathon |
|---|---|---|---|---|
| 7:00 | 21:44 | 43:29 | 1:31:33 | 3:03:33 |
| 8:00 | 24:51 | 49:42 | 1:44:36 | 3:29:46 |
| 9:00 | 27:58 | 55:55 | 1:57:40 | 3:55:59 |
| 10:00 | 31:04 | 1:02:08 | 2:10:43 | 4:22:12 |
| 12:00 | 37:17 | 1:14:34 | 2:36:50 | 5:14:38 |
Running pace is expressed as minutes per mile (or minutes per kilometer), telling you how long each mile takes at a given speed. A 10-minute-per-mile pace means you cover one mile every 10 minutes, or 6 MPH. This inverted relationship with speed confuses some runners: a "faster" pace is a lower number (7:00/mile is faster than 9:00/mile). Common benchmarks: walking pace is 15-20 min/mile, jogging 10-13 min/mile, recreational running 8-10 min/mile, competitive amateur 6-8 min/mile, and elite runners 4:30-5:30 min/mile. World-class marathon pace is approximately 4:42/mile (maintained for 26.2 miles), which most people cannot sustain for even one mile. Pace naturally varies within a run: most runners start slightly faster than their average, slow through the middle miles, and either fade further or kick in the final mile depending on fitness and strategy.
Effective training uses different paces for different purposes, each targeting specific physiological adaptations. Easy/recovery pace (60-70% of max heart rate, roughly 1:30-2:00 slower than 5K race pace) builds aerobic base and promotes recovery between hard sessions — this should comprise 80% of weekly mileage. Tempo/threshold pace (85-90% max HR, roughly 25-30 seconds slower than 5K pace) trains your lactate threshold, the intensity above which fatigue accumulates rapidly. Interval pace (95-100% max HR, at or slightly faster than 5K race pace) improves VO2 max and running economy through repeated hard efforts with recovery. Long run pace (similar to easy pace, sometimes slightly faster toward the end) builds endurance and teaches the body to burn fat efficiently. The most common training mistake is running easy days too fast, which prevents proper recovery and makes hard days less effective — a phenomenon coaches call "the moderate trap" where every run becomes a mediocre effort rather than truly easy or truly hard.
Your performance at one race distance can predict pace at other distances using established formulas. The Riegel formula (T2 = T1 × (D2/D1)^1.06) is the most widely used: a 25-minute 5K predicts a 52:05 10K, a 1:54:42 half marathon, and a 3:59:35 full marathon. The exponent (1.06) accounts for the fact that pace slows as distance increases — you can't simply double your 5K time to predict a 10K time because fatigue accumulates non-linearly. These predictions assume equivalent training for each distance: a runner whose longest run is 8 miles will likely run slower than predicted for a marathon, regardless of their 5K fitness. The Jack Daniels VDOT system refines these predictions using equivalent performance tables and provides training paces for each zone based on a single recent race result — making it one of the most practical tools for runners creating structured training plans.
A negative split — running the second half of a race faster than the first — is the hallmark of well-executed pacing and the strategy used by most marathon world record holders. Starting conservatively preserves glycogen stores and prevents early lactate accumulation, allowing a strong finish. For a target 4:00 marathon (9:09/mile average): running the first half at 9:15/mile and the second at 9:03/mile produces a negative split while averaging on target. The psychological challenge is real: running "slower than goal pace" in the first miles, surrounded by adrenaline-fueled competitors, requires discipline. Even splits (consistent pace throughout) are the second-best strategy. Positive splits (starting fast, slowing down) almost always produce worse times because the energy cost of running too fast early exceeds the time gained — going 30 seconds per mile too fast for 5 miles costs you 60-90 seconds per mile over the final 5 miles, a net loss of 2-5 minutes in a half marathon.
Pace (min/mile) and speed (MPH) are inversely related: speed = 60 ÷ pace in minutes. A 7:30/mile pace = 60 ÷ 7.5 = 8.0 MPH. A 10:00/mile pace = 6.0 MPH. For treadmill users, this conversion is essential: treadmills display speed in MPH while most runners think in pace. Quick reference: 5.0 MPH = 12:00/mile, 6.0 MPH = 10:00/mile, 7.0 MPH = 8:34/mile, 8.0 MPH = 7:30/mile, 9.0 MPH = 6:40/mile, 10.0 MPH = 6:00/mile. Metric conversion: multiply km pace by 1.609 for mile pace. A 5:00/km pace equals 8:03/mile. These conversions become second nature with practice but are critical for following training plans written in different units than your watch or treadmill displays.
Running pace is expressed as minutes per mile (or minutes per kilometer), telling you how long each mile takes at a given speed. A 10-minute-per-mile pace means you cover one mile every 10 minutes, or 6 MPH. This inverted relationship with speed confuses some runners: a "faster" pace is a lower number (7:00/mile is faster than 9:00/mile). Common benchmarks: walking pace is 15-20 min/mile, jogging 10-13 min/mile, recreational running 8-10 min/mile, competitive amateur 6-8 min/mile, and elite runners 4:30-5:30 min/mile. World-class marathon pace is approximately 4:42/mile (maintained for 26.2 miles), which most people cannot sustain for even one mile. Pace naturally varies within a run: most runners start slightly faster than their average, slow through the middle miles, and either fade further or kick in the final mile depending on fitness and strategy.
Effective training uses different paces for different purposes, each targeting specific physiological adaptations. Easy/recovery pace (60-70% of max heart rate, roughly 1:30-2:00 slower than 5K race pace) builds aerobic base and promotes recovery between hard sessions — this should comprise 80% of weekly mileage. Tempo/threshold pace (85-90% max HR, roughly 25-30 seconds slower than 5K pace) trains your lactate threshold, the intensity above which fatigue accumulates rapidly. Interval pace (95-100% max HR, at or slightly faster than 5K race pace) improves VO2 max and running economy through repeated hard efforts with recovery. Long run pace (similar to easy pace, sometimes slightly faster toward the end) builds endurance and teaches the body to burn fat efficiently. The most common training mistake is running easy days too fast, which prevents proper recovery and makes hard days less effective — a phenomenon coaches call "the moderate trap" where every run becomes a mediocre effort rather than truly easy or truly hard.
Your performance at one race distance can predict pace at other distances using established formulas. The Riegel formula (T2 = T1 × (D2/D1)^1.06) is the most widely used: a 25-minute 5K predicts a 52:05 10K, a 1:54:42 half marathon, and a 3:59:35 full marathon. The exponent (1.06) accounts for the fact that pace slows as distance increases — you can't simply double your 5K time to predict a 10K time because fatigue accumulates non-linearly. These predictions assume equivalent training for each distance: a runner whose longest run is 8 miles will likely run slower than predicted for a marathon, regardless of their 5K fitness. The Jack Daniels VDOT system refines these predictions using equivalent performance tables and provides training paces for each zone based on a single recent race result — making it one of the most practical tools for runners creating structured training plans.
A negative split — running the second half of a race faster than the first — is the hallmark of well-executed pacing and the strategy used by most marathon world record holders. Starting conservatively preserves glycogen stores and prevents early lactate accumulation, allowing a strong finish. For a target 4:00 marathon (9:09/mile average): running the first half at 9:15/mile and the second at 9:03/mile produces a negative split while averaging on target. The psychological challenge is real: running "slower than goal pace" in the first miles, surrounded by adrenaline-fueled competitors, requires discipline. Even splits (consistent pace throughout) are the second-best strategy. Positive splits (starting fast, slowing down) almost always produce worse times because the energy cost of running too fast early exceeds the time gained — going 30 seconds per mile too fast for 5 miles costs you 60-90 seconds per mile over the final 5 miles, a net loss of 2-5 minutes in a half marathon.
Pace (min/mile) and speed (MPH) are inversely related: speed = 60 ÷ pace in minutes. A 7:30/mile pace = 60 ÷ 7.5 = 8.0 MPH. A 10:00/mile pace = 6.0 MPH. For treadmill users, this conversion is essential: treadmills display speed in MPH while most runners think in pace. Quick reference: 5.0 MPH = 12:00/mile, 6.0 MPH = 10:00/mile, 7.0 MPH = 8:34/mile, 8.0 MPH = 7:30/mile, 9.0 MPH = 6:40/mile, 10.0 MPH = 6:00/mile. Metric conversion: multiply km pace by 1.609 for mile pace. A 5:00/km pace equals 8:03/mile. These conversions become second nature with practice but are critical for following training plans written in different units than your watch or treadmill displays.
Running pace is expressed as minutes per mile (or minutes per kilometer), telling you how long each mile takes at a given speed. A 10-minute-per-mile pace means you cover one mile every 10 minutes, or 6 MPH. This inverted relationship with speed confuses some runners: a "faster" pace is a lower number (7:00/mile is faster than 9:00/mile). Common benchmarks: walking pace is 15-20 min/mile, jogging 10-13 min/mile, recreational running 8-10 min/mile, competitive amateur 6-8 min/mile, and elite runners 4:30-5:30 min/mile. World-class marathon pace is approximately 4:42/mile (maintained for 26.2 miles), which most people cannot sustain for even one mile. Pace naturally varies within a run: most runners start slightly faster than their average, slow through the middle miles, and either fade further or kick in the final mile depending on fitness and strategy.
Effective training uses different paces for different purposes, each targeting specific physiological adaptations. Easy/recovery pace (60-70% of max heart rate, roughly 1:30-2:00 slower than 5K race pace) builds aerobic base and promotes recovery between hard sessions — this should comprise 80% of weekly mileage. Tempo/threshold pace (85-90% max HR, roughly 25-30 seconds slower than 5K pace) trains your lactate threshold, the intensity above which fatigue accumulates rapidly. Interval pace (95-100% max HR, at or slightly faster than 5K race pace) improves VO2 max and running economy through repeated hard efforts with recovery. Long run pace (similar to easy pace, sometimes slightly faster toward the end) builds endurance and teaches the body to burn fat efficiently. The most common training mistake is running easy days too fast, which prevents proper recovery and makes hard days less effective — a phenomenon coaches call "the moderate trap" where every run becomes a mediocre effort rather than truly easy or truly hard.
Your performance at one race distance can predict pace at other distances using established formulas. The Riegel formula (T2 = T1 × (D2/D1)^1.06) is the most widely used: a 25-minute 5K predicts a 52:05 10K, a 1:54:42 half marathon, and a 3:59:35 full marathon. The exponent (1.06) accounts for the fact that pace slows as distance increases — you can't simply double your 5K time to predict a 10K time because fatigue accumulates non-linearly. These predictions assume equivalent training for each distance: a runner whose longest run is 8 miles will likely run slower than predicted for a marathon, regardless of their 5K fitness. The Jack Daniels VDOT system refines these predictions using equivalent performance tables and provides training paces for each zone based on a single recent race result — making it one of the most practical tools for runners creating structured training plans.
A negative split — running the second half of a race faster than the first — is the hallmark of well-executed pacing and the strategy used by most marathon world record holders. Starting conservatively preserves glycogen stores and prevents early lactate accumulation, allowing a strong finish. For a target 4:00 marathon (9:09/mile average): running the first half at 9:15/mile and the second at 9:03/mile produces a negative split while averaging on target. The psychological challenge is real: running "slower than goal pace" in the first miles, surrounded by adrenaline-fueled competitors, requires discipline. Even splits (consistent pace throughout) are the second-best strategy. Positive splits (starting fast, slowing down) almost always produce worse times because the energy cost of running too fast early exceeds the time gained — going 30 seconds per mile too fast for 5 miles costs you 60-90 seconds per mile over the final 5 miles, a net loss of 2-5 minutes in a half marathon.
Pace (min/mile) and speed (MPH) are inversely related: speed = 60 ÷ pace in minutes. A 7:30/mile pace = 60 ÷ 7.5 = 8.0 MPH. A 10:00/mile pace = 6.0 MPH. For treadmill users, this conversion is essential: treadmills display speed in MPH while most runners think in pace. Quick reference: 5.0 MPH = 12:00/mile, 6.0 MPH = 10:00/mile, 7.0 MPH = 8:34/mile, 8.0 MPH = 7:30/mile, 9.0 MPH = 6:40/mile, 10.0 MPH = 6:00/mile. Metric conversion: multiply km pace by 1.609 for mile pace. A 5:00/km pace equals 8:03/mile. These conversions become second nature with practice but are critical for following training plans written in different units than your watch or treadmill displays.
Running pace is expressed as minutes per mile (or minutes per kilometer), telling you how long each mile takes at a given speed. A 10-minute-per-mile pace means you cover one mile every 10 minutes, or 6 MPH. This inverted relationship with speed confuses some runners: a "faster" pace is a lower number (7:00/mile is faster than 9:00/mile). Common benchmarks: walking pace is 15-20 min/mile, jogging 10-13 min/mile, recreational running 8-10 min/mile, competitive amateur 6-8 min/mile, and elite runners 4:30-5:30 min/mile. World-class marathon pace is approximately 4:42/mile (maintained for 26.2 miles), which most people cannot sustain for even one mile. Pace naturally varies within a run: most runners start slightly faster than their average, slow through the middle miles, and either fade further or kick in the final mile depending on fitness and strategy.
Effective training uses different paces for different purposes, each targeting specific physiological adaptations. Easy/recovery pace (60-70% of max heart rate, roughly 1:30-2:00 slower than 5K race pace) builds aerobic base and promotes recovery between hard sessions — this should comprise 80% of weekly mileage. Tempo/threshold pace (85-90% max HR, roughly 25-30 seconds slower than 5K pace) trains your lactate threshold, the intensity above which fatigue accumulates rapidly. Interval pace (95-100% max HR, at or slightly faster than 5K race pace) improves VO2 max and running economy through repeated hard efforts with recovery. Long run pace (similar to easy pace, sometimes slightly faster toward the end) builds endurance and teaches the body to burn fat efficiently. The most common training mistake is running easy days too fast, which prevents proper recovery and makes hard days less effective — a phenomenon coaches call "the moderate trap" where every run becomes a mediocre effort rather than truly easy or truly hard.
Your performance at one race distance can predict pace at other distances using established formulas. The Riegel formula (T2 = T1 × (D2/D1)^1.06) is the most widely used: a 25-minute 5K predicts a 52:05 10K, a 1:54:42 half marathon, and a 3:59:35 full marathon. The exponent (1.06) accounts for the fact that pace slows as distance increases — you can't simply double your 5K time to predict a 10K time because fatigue accumulates non-linearly. These predictions assume equivalent training for each distance: a runner whose longest run is 8 miles will likely run slower than predicted for a marathon, regardless of their 5K fitness. The Jack Daniels VDOT system refines these predictions using equivalent performance tables and provides training paces for each zone based on a single recent race result — making it one of the most practical tools for runners creating structured training plans.
A negative split — running the second half of a race faster than the first — is the hallmark of well-executed pacing and the strategy used by most marathon world record holders. Starting conservatively preserves glycogen stores and prevents early lactate accumulation, allowing a strong finish. For a target 4:00 marathon (9:09/mile average): running the first half at 9:15/mile and the second at 9:03/mile produces a negative split while averaging on target. The psychological challenge is real: running "slower than goal pace" in the first miles, surrounded by adrenaline-fueled competitors, requires discipline. Even splits (consistent pace throughout) are the second-best strategy. Positive splits (starting fast, slowing down) almost always produce worse times because the energy cost of running too fast early exceeds the time gained — going 30 seconds per mile too fast for 5 miles costs you 60-90 seconds per mile over the final 5 miles, a net loss of 2-5 minutes in a half marathon.
Pace (min/mile) and speed (MPH) are inversely related: speed = 60 ÷ pace in minutes. A 7:30/mile pace = 60 ÷ 7.5 = 8.0 MPH. A 10:00/mile pace = 6.0 MPH. For treadmill users, this conversion is essential: treadmills display speed in MPH while most runners think in pace. Quick reference: 5.0 MPH = 12:00/mile, 6.0 MPH = 10:00/mile, 7.0 MPH = 8:34/mile, 8.0 MPH = 7:30/mile, 9.0 MPH = 6:40/mile, 10.0 MPH = 6:00/mile. Metric conversion: multiply km pace by 1.609 for mile pace. A 5:00/km pace equals 8:03/mile. These conversions become second nature with practice but are critical for following training plans written in different units than your watch or treadmill displays.
Running pace is expressed as minutes per mile (or minutes per kilometer), telling you how long each mile takes at a given speed. A 10-minute-per-mile pace means you cover one mile every 10 minutes, or 6 MPH. This inverted relationship with speed confuses some runners: a "faster" pace is a lower number (7:00/mile is faster than 9:00/mile). Common benchmarks: walking pace is 15-20 min/mile, jogging 10-13 min/mile, recreational running 8-10 min/mile, competitive amateur 6-8 min/mile, and elite runners 4:30-5:30 min/mile. World-class marathon pace is approximately 4:42/mile (maintained for 26.2 miles), which most people cannot sustain for even one mile. Pace naturally varies within a run: most runners start slightly faster than their average, slow through the middle miles, and either fade further or kick in the final mile depending on fitness and strategy.
Effective training uses different paces for different purposes, each targeting specific physiological adaptations. Easy/recovery pace (60-70% of max heart rate, roughly 1:30-2:00 slower than 5K race pace) builds aerobic base and promotes recovery between hard sessions — this should comprise 80% of weekly mileage. Tempo/threshold pace (85-90% max HR, roughly 25-30 seconds slower than 5K pace) trains your lactate threshold, the intensity above which fatigue accumulates rapidly. Interval pace (95-100% max HR, at or slightly faster than 5K race pace) improves VO2 max and running economy through repeated hard efforts with recovery. Long run pace (similar to easy pace, sometimes slightly faster toward the end) builds endurance and teaches the body to burn fat efficiently. The most common training mistake is running easy days too fast, which prevents proper recovery and makes hard days less effective — a phenomenon coaches call "the moderate trap" where every run becomes a mediocre effort rather than truly easy or truly hard.
Your performance at one race distance can predict pace at other distances using established formulas. The Riegel formula (T2 = T1 × (D2/D1)^1.06) is the most widely used: a 25-minute 5K predicts a 52:05 10K, a 1:54:42 half marathon, and a 3:59:35 full marathon. The exponent (1.06) accounts for the fact that pace slows as distance increases — you can't simply double your 5K time to predict a 10K time because fatigue accumulates non-linearly. These predictions assume equivalent training for each distance: a runner whose longest run is 8 miles will likely run slower than predicted for a marathon, regardless of their 5K fitness. The Jack Daniels VDOT system refines these predictions using equivalent performance tables and provides training paces for each zone based on a single recent race result — making it one of the most practical tools for runners creating structured training plans.
A negative split — running the second half of a race faster than the first — is the hallmark of well-executed pacing and the strategy used by most marathon world record holders. Starting conservatively preserves glycogen stores and prevents early lactate accumulation, allowing a strong finish. For a target 4:00 marathon (9:09/mile average): running the first half at 9:15/mile and the second at 9:03/mile produces a negative split while averaging on target. The psychological challenge is real: running "slower than goal pace" in the first miles, surrounded by adrenaline-fueled competitors, requires discipline. Even splits (consistent pace throughout) are the second-best strategy. Positive splits (starting fast, slowing down) almost always produce worse times because the energy cost of running too fast early exceeds the time gained — going 30 seconds per mile too fast for 5 miles costs you 60-90 seconds per mile over the final 5 miles, a net loss of 2-5 minutes in a half marathon.
Pace (min/mile) and speed (MPH) are inversely related: speed = 60 ÷ pace in minutes. A 7:30/mile pace = 60 ÷ 7.5 = 8.0 MPH. A 10:00/mile pace = 6.0 MPH. For treadmill users, this conversion is essential: treadmills display speed in MPH while most runners think in pace. Quick reference: 5.0 MPH = 12:00/mile, 6.0 MPH = 10:00/mile, 7.0 MPH = 8:34/mile, 8.0 MPH = 7:30/mile, 9.0 MPH = 6:40/mile, 10.0 MPH = 6:00/mile. Metric conversion: multiply km pace by 1.609 for mile pace. A 5:00/km pace equals 8:03/mile. These conversions become second nature with practice but are critical for following training plans written in different units than your watch or treadmill displays.
→ Train by pace, not speed. Pace is more intuitive for running than mph.
→ Easy runs should feel easy. 60–90 sec slower than race pace for most training.
→ Negative split strategy. Run the second half slightly faster than the first.
→ Account for conditions. Heat, wind, hills, and altitude all affect realistic pace.
See also: Calorie · Heart Rate Zones · BMI · Speed Converter