Pace to Speed Converter

Running Pace vs Speed: What's the Difference and How to Convert Them

If you've ever felt confused by running metrics—wondering whether to track your workout in minutes per kilometer or kilometers per hour—you're not alone.

Pace and speed are two sides of the same coin, but they serve different purposes and are used in different contexts. Understanding both, and knowing how to convert between them, is key to smarter training.

Let's break down what each metric means, why runners use both, and how to convert between them effortlessly.

What is Running Pace?

Pace measures how long it takes to cover a specific distance. It answers the question: "How many minutes does it take me to run one kilometer (or mile)?"

Common Pace Units:

  • • Minutes per kilometer (min/km) – Used primarily in metric countries
  • • Minutes per mile (min/mi) – Popular in the US and UK

Examples:

  • • A pace of 5:00 min/km means you run 1 kilometer in 5 minutes
  • • A pace of 8:00 min/mile means you run 1 mile in 8 minutes
  • • A pace of 4:30 min/km means you're covering ground faster than someone at 6:00 min/km

What is Running Speed?

Speed measures how much distance you cover in a given time period. It answers the question: "How many kilometers (or miles) do I run in one hour?"

Common Speed Units:

  • • Kilometers per hour (km/h) – Standard metric measurement
  • • Miles per hour (mph) – Used in the US and UK

Examples:

  • • A speed of 12 km/h means you cover 12 kilometers in one hour
  • • A speed of 7.5 mph means you run 7.5 miles in one hour
  • • A speed of 15 km/h is faster than 10 km/h

The Key Difference: Inverse Relationship

Here's the crucial concept: pace and speed are inversely related.

What This Means:

  • • Faster pace = Lower numbers (e.g., 4:00 min/km is faster than 6:00 min/km)
  • • Faster speed = Higher numbers (e.g., 15 km/h is faster than 10 km/h)

This can feel counterintuitive at first, but think of it this way:

If you're running faster, you need less time to cover each kilometer (lower pace numbers), but you cover more distance per hour (higher speed numbers).

Example: 4:00 min/km pace = 15 km/h speed (both represent the same running performance)

Why Do Runners Use Both Metrics?

Different situations call for different measurements:

When Pace is More Useful:

  • Planning race strategies and split times
  • Following training plans (most coaches prescribe workouts in pace)
  • Outdoor running with GPS watches (typically display pace)
  • Comparing performance across different race distances

When Speed is More Useful:

  • Treadmill workouts (treadmills display speed, not pace)
  • Comparing running to other activities (cycling, driving)
  • Quick mental estimates (easier to think "I'm running at 12 km/h")
  • Understanding overall training intensity

Being fluent in both metrics—and able to convert between them—makes you a more versatile and adaptable runner.

How to Convert Pace to Speed

Converting from pace (min/km or min/mile) to speed (km/h or mph) uses a simple division formula:

Pace → Speed Conversion

Speed (km/h) = 60 ÷ Pace (min/km)

Speed (mph) = 60 ÷ Pace (min/mile)

Step-by-Step Examples:

Example 1: Convert 5:00 min/km to km/h

  1. Pace: 5:00 min/km = 5.0 minutes
  2. Apply formula: 60 ÷ 5.0 = 12
  3. Result: 12 km/h

Example 2: Convert 6:30 min/km to km/h

  1. Pace: 6:30 min/km = 6.5 minutes (convert 30 seconds: 30÷60 = 0.5)
  2. Apply formula: 60 ÷ 6.5 = 9.23
  3. Result: 9.23 km/h

Example 3: Convert 8:00 min/mile to mph

  1. Pace: 8:00 min/mile = 8.0 minutes
  2. Apply formula: 60 ÷ 8.0 = 7.5
  3. Result: 7.5 mph

How to Convert Speed to Pace

Converting from speed (km/h or mph) to pace (min/km or min/mile) uses the same formula in reverse:

Speed → Pace Conversion

Pace (min/km) = 60 ÷ Speed (km/h)

Pace (min/mile) = 60 ÷ Speed (mph)

Step-by-Step Examples:

Example 1: Convert 12 km/h to min/km

  1. Speed: 12 km/h
  2. Apply formula: 60 ÷ 12 = 5.0
  3. Result: 5:00 min/km

Example 2: Convert 10 km/h to min/km

  1. Speed: 10 km/h
  2. Apply formula: 60 ÷ 10 = 6.0
  3. Result: 6:00 min/km

Example 3: Convert 13.5 km/h to min/km

  1. Speed: 13.5 km/h
  2. Apply formula: 60 ÷ 13.5 = 4.44
  3. Convert to minutes:seconds: 4.44 = 4:26 (0.44 × 60 = 26 seconds)
  4. Result: 4:26 min/km

Quick Conversion Reference Table

Here are the most common pace and speed conversions for quick reference:

Pace (min/km)Speed (km/h)Pace (min/mile)Speed (mph)
3:0020.04:5012.4
4:0015.06:269.3
5:0012.08:037.5
5:3010.98:516.8
6:0010.09:396.2
7:008.611:165.3
8:007.512:524.7

Converting Between Decimal and Time Format

When converting speed to pace, you'll often get a decimal result that needs to be converted to minutes:seconds format.

Conversion Process:

  1. The whole number = minutes
  2. The decimal portion × 60 = seconds
  3. Combine: minutes:seconds

Example: Convert 5.75 to time format

  • • Whole number: 5 minutes
  • • Decimal: 0.75 × 60 = 45 seconds
  • • Result: 5:45

Real-World Scenario: Treadmill Training

Let's look at a common situation where pace-speed conversion is essential:

Scenario:

Your training plan calls for 30 minutes at 5:30 min/km pace, but you're running on a treadmill that only displays speed in km/h.

Solution:

  1. Convert pace to decimal: 5:30 = 5.5 minutes
  2. Apply conversion formula: 60 ÷ 5.5 = 10.91 km/h
  3. Set treadmill to approximately 10.9 km/h
  4. Run for 30 minutes at that speed

Result: You've perfectly matched your outdoor training pace on the treadmill!

Common Conversion Mistakes to Avoid

❌ Treating Seconds as Decimals

5:30 min/km is NOT 5.30 minutes—it's 5.50 minutes (30 seconds = 0.5 minutes).

Always convert seconds by dividing by 60 before calculations.

❌ Mixing Metric and Imperial

Don't convert min/km pace to mph speed (or vice versa) without accounting for the kilometer-to-mile conversion factor (1.609).

❌ Forgetting the Inverse Relationship

Remember: lower pace numbers = faster running, higher speed numbers = faster running.

Tips for Mastering Both Metrics

1. Memorize Your Key Paces/Speeds

Know your easy pace, tempo pace, and race paces in both formats. This eliminates the need for constant conversion during training.

2. Use the "60 Rule" Mental Shortcut

Remember that pace × speed = 60. If you know your pace is 5 min/km, your speed must be 12 km/h because 5 × 12 = 60.

3. Practice with Common Numbers

Get comfortable with round numbers first (5:00, 6:00, 10 km/h, 12 km/h) before tackling more complex conversions.

4. Keep a Conversion Tool Handy

Bookmark a reliable pace-speed converter for quick lookups during workout planning or mid-training adjustments.

Skip the Math: Use Our Instant Converter

While understanding the relationship between pace and speed is valuable, you don't need to calculate conversions manually every time.

Our pace-to-speed converter handles all the math instantly—supporting min/km, min/mile, km/h, and mph. Simply input your value, and get accurate conversions in real-time.

Perfect for treadmill workouts, training plan adjustments, and understanding your running data across different metrics.

Try the Converter →