Pace ↔ Speed Converter
The Pace ↔ Speed Converter shows you the equivalent running speed for a given pace (and vice versa) so you can plan workouts, compare performances, and set race targets across US or metric units.
This calculator lets us enter either pace (min/mi or min/km) or speed (mph or km/h), switch unit systems, and instantly see the converted value plus an estimated race-time table (5K, 10K, half, marathon). The goal is to help us align training zones and pacing plans quickly—no manual math needed. If we prefer formulas, we outline them below.
Enter either your training pace or your speed and choose US or metric units. We convert the values instantly and generate estimated race times based on your current pace.
Estimated Race Times
| Distance | Time |
|---|---|
| 1 mile | 8:00 |
| 5K | 24:51 |
| 10K | 49:43 |
| Half Marathon | 1:44:53 |
| Marathon | 3:29:45 |
Estimates assume constant pace without slowdowns, course elevation, weather, or terrain adjustments.
Results interpretation
How it works
We use the identity that pace and speed are reciprocals with a unit conversion between miles and kilometers.
Formulas, assumptions, limitations
Pace → Speed. If pace = P minutes per unit, then speed = 60 ÷ P (units per hour). Example: 8:00/mi ⇒ 60 ÷ 8 = 7.5 mph.
Speed → Pace. If speed = S units per hour, then pace = 60 ÷ S (minutes per unit). Example: 12 km/h ⇒ 60 ÷ 12 = 5:00/km.
Unit conversion. 1 mile = 1.609344 km. To switch systems: mph × 1.609344 = km/h, and km/h ÷ 1.609344 = mph. For pace, divide or multiply by 1.609344 accordingly.
Race times. Estimated time = pace × distance. We multiply your seconds-per-unit pace by the race distance.
Use cases & examples
8.5 min/mi ⇒ 60 ÷ 8.5 ≈ 7.06 mph (≈ 11.36 km/h).
60 ÷ 12 = 5.00 min/km (≈ 8:02 per mile).
Pace = 9 min/mi, distance ≈ 3.1069 mi ⇒ total ≈ 27:58.
Pace ↔ Speed FAQs
Which should I train by: pace or speed?
Most runners plan by pace because workouts are distance-based. Track speed if you prefer treadmill calibration or cycling cross-training.
Why does switching units slightly change the numbers I see?
Rounding and the 1.609344 conversion factor can produce small differences when flipping systems. We format results for readability.
Can the table account for elevation or weather?
No, the table assumes constant pace on flat ground in neutral conditions. Adjust your expectations for hills, heat, wind, and terrain.
What if I enter 0 or negative values?
We’ll show a friendly prompt. Enter a positive pace (minutes and seconds) or a positive speed.
Is this suitable for cycling?
Yes for unit conversions, but cycling power models differ. For ride planning, consider watts, heart rate, and terrain.
Pace vs. speed: when to use each
We use pace (minutes per mile or per kilometer) when our workouts are distance-anchored and we’re targeting specific splits. We use speed (mph or km/h) when we’re calibrating a treadmill or comparing movement across different sports.
Why runners think in pace
Distance workouts—like 6 × 800 m at goal pace—map naturally to splits. Pacing teaches us to distribute effort evenly and avoid mid-race surges that burn precious glycogen.
When speed is more convenient
Treadmills show speed by default. If we know our target pace, we can convert to mph/km/h, set the belt, and hold constant effort. The same applies to cycling cross-training.
Conversion formulas
- Pace → Speed: speed = 60 ÷ paceMinutesPerUnit
- Speed → Pace: paceMinutesPerUnit = 60 ÷ speed
- mph ↔ km/h: multiply or divide by 1.609344
Race table methodology
We compute total seconds = seconds-per-unit × race distance (in the same units). Times are formatted as HH:MM:SS for long events or MM:SS for short.
Practical pacing tips
- Lock in your easy pace by conversation effort.
- Use negative splits for long runs when possible.
- Practice goal race pace on similar terrain.
- Adjust for heat, altitude, and surface.
- Test shoe choices at race intensity.