Running pace is the time it takes to run a specific distance, typically expressed as minutes per mile (min/mi) or minutes per kilometer (min/km). For example, an 8:00 min/mi pace means you complete each mile in 8 minutes.

What is Running Pace? (Minutes Per Mile/Km Explained)

What Does Pace Mean?

Pace is the inverse of speed. While speed measures distance per time (mph, km/h), pace measures time per distance (min/mi, min/km).

Pace Formula:

Pace = Time / Distance

Example: Running 5 km in 25 minutes:

Pace = 25 min / 5 km = 5:00 min/km

Use our Running Pace Calculator to convert between pace, speed, and finish times.

Why Runners Use Pace

Advantage	Why It Matters
Intuitive pacing	Easy to maintain consistent effort
Training prescription	Zones defined by pace ranges
Race planning	Calculate splits and finish times
Progress tracking	Compare paces over time

Unlike cyclists who use watts, runners rely on pace because:

Running power meters are less common
Pace is easier to check mid-run
Most races use pace-based splits

Pace Conversions

Min/Mile to Min/Km

Min/km = Min/mile × 0.6214

Min/Mile	Min/Km	Speed (mph)	Speed (km/h)
6:00	3:44	10.0	16.1
7:00	4:21	8.6	13.8
8:00	4:58	7.5	12.1
9:00	5:35	6.7	10.7
10:00	6:13	6.0	9.7

Pace Zones for Training

Running paces are typically divided into training zones:

Zone	Name	Purpose	Example (8:00/mi racer)
Easy	Recovery/Easy	Aerobic base	9:30-10:30/mi
Tempo	Tempo	Lactate threshold	7:45-8:15/mi
Threshold	Threshold	Race pace	7:30-7:45/mi
Interval	VO2 Max	Speed development	6:45-7:15/mi
Repetition	Speed	Neuromuscular	< 6:30/mi

Learn more in our Running Pace Explained guide.

Pace for Different Distances

Expected Pace by Race Distance

Pace naturally slows over longer distances:

Distance	Typical Pace Increase
5K	Baseline
10K	+15-25 sec/mile
Half Marathon	+30-45 sec/mile
Marathon	+45-75 sec/mile

Use our distance-specific calculators:

Pace Equivalents (VDOT)

VDOT tables predict equivalent performances:

5K Time	10K Pace	HM Pace	Marathon Pace
18:00	5:58/mi	6:20/mi	6:38/mi
20:00	6:38/mi	7:02/mi	7:21/mi
22:00	7:18/mi	7:45/mi	8:05/mi
25:00	8:18/mi	8:47/mi	9:10/mi
30:00	9:58/mi	10:33/mi	11:00/mi

Pacing Strategies

Even Pacing

Running consistent splits throughout the race. Best for:

Flat courses
Experienced runners
Time-goal races

Negative Split

Running the second half faster than the first. See Negative Split.

Positive Split

Running the second half slower. Common in:

Marathons (fatigue)
Hilly courses
Hot conditions

Read our guides:

Factors Affecting Pace

Environmental Factors

Factor	Effect on Pace
Heat (>60°F/15°C)	Slows 1-3% per 10°F
Humidity	Adds to heat effect
Altitude	Slows 3-5% per 5000ft
Wind	Significant on exposed courses
Hills	Varies by gradient

See our guides on how weather affects running and altitude running.

Physical Factors

Factor	Effect
Fitness	Improved pace with training
Fatigue	Accumulated training stress
Fueling	Poor nutrition slows pace
Hydration	Dehydration impairs performance

Common Questions

What's a good running pace?

It depends on your goals and experience:

Recreational jogger: 10-12 min/mile
Regular runner: 8-10 min/mile
Competitive amateur: 6-8 min/mile
Elite: < 5 min/mile

How do I find my easy pace?

Easy pace is typically 60-90 seconds slower than your current 5K race pace. You should be able to hold a conversation comfortably.

Should I run by pace or heart rate?

Both have merit:

Pace: Objective, easy to track, good for flat terrain
Heart rate: Accounts for conditions, better for hills/heat

Most coaches recommend learning both methods.

How do I improve my pace?

Build aerobic base with easy miles
Include weekly tempo/threshold work
Add interval sessions for speed
Increase weekly mileage gradually
Allow adequate recovery

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