Конвертер Темпу Бігу – хв/км ↔ хв/миля
Convert running pace between min/km and min/mile instantly. Calculate your race finish time or target pace.
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- Введіть Pace Seconds
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Understanding Running Pace: Min/km, Min/Mile, and km/h
Running pace is the time required to cover one unit of distance, typically expressed as minutes per kilometer (min/km) in most of the world, or minutes per mile (min/mile) in the United States, UK, and a few other countries. Speed is pace's inverse, commonly expressed in kilometers per hour (km/h) or miles per hour (mph).
The fundamental conversion: 1 mile = 1.60934 km. This creates the following relationships:
- To convert min/km to min/mile: multiply by 1.60934
- To convert min/mile to min/km: divide by 1.60934
- To convert min/km to km/h: divide 60 by your pace in decimal minutes
- To convert km/h to min/km: divide 60 by your speed
Examples: 5:00 min/km = 5 × 1.60934 = 8:03 min/mile = 60/5 = 12 km/h. A 6-minute mile = 6/1.60934 = 3:44 min/km = 60/6 × 1.60934 = 16.09 km/h.
Understanding both units is essential for runners who use international platforms (Strava, Garmin Connect), race internationally, or train with coaches from different countries. Our converter handles all of these conversions instantly.
Complete Pace Conversion Table
This comprehensive reference table covers the full range of running paces from elite to beginner:
| min/km | min/mile | km/h | mph | Athlete Level |
|---|---|---|---|---|
| 2:40 | 4:18 | 22.5 | 14.0 | World-class sprinter/elite |
| 3:00 | 4:50 | 20.0 | 12.4 | Elite 5K–10K |
| 3:20 | 5:22 | 18.0 | 11.2 | Sub-elite 10K |
| 3:40 | 5:54 | 16.4 | 10.2 | Competitive amateur 10K |
| 4:00 | 6:26 | 15.0 | 9.3 | Strong amateur marathon |
| 4:15 | 6:51 | 14.1 | 8.7 | Sub-3 hour marathon pace |
| 4:30 | 7:15 | 13.3 | 8.3 | 3:10 marathon pace |
| 5:00 | 8:03 | 12.0 | 7.5 | 3:30 marathon / 1:45 HM pace |
| 5:41 | 9:09 | 10.5 | 6.5 | 4:00 marathon pace |
| 6:00 | 9:39 | 10.0 | 6.2 | Recreational runner |
| 6:30 | 10:28 | 9.2 | 5.7 | Easy recreational pace |
| 7:00 | 11:16 | 8.6 | 5.3 | Beginner/slow recreational |
| 7:30 | 12:04 | 8.0 | 5.0 | Easy jog |
| 8:00 | 12:53 | 7.5 | 4.7 | Very easy jog/run-walk |
| 9:00 | 14:29 | 6.7 | 4.1 | Walk-jog |
| 10:00 | 16:06 | 6.0 | 3.7 | Brisk walk |
Pace for Race Distances: Finish Time Reference
This table shows the finish time at any given pace across the four major race distances:
| Pace /km | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 3:30 | 17:30 | 35:00 | 1:13:40 | 2:27:20 |
| 4:00 | 20:00 | 40:00 | 1:24:22 | 2:48:45 |
| 4:30 | 22:30 | 45:00 | 1:34:55 | 3:09:50 |
| 5:00 | 25:00 | 50:00 | 1:45:30 | 3:31:00 |
| 5:30 | 27:30 | 55:00 | 1:56:05 | 3:52:10 |
| 6:00 | 30:00 | 60:00 | 2:06:35 | 4:13:10 |
| 6:30 | 32:30 | 65:00 | 2:17:10 | 4:34:20 |
| 7:00 | 35:00 | 70:00 | 2:27:45 | 4:55:25 |
| 7:30 | 37:30 | 75:00 | 2:38:15 | 5:16:35 |
| 8:00 | 40:00 | 80:00 | 2:48:50 | 5:37:40 |
Training Pace Zones: What Each Pace Should Feel Like
Different training paces serve different physiological purposes. Understanding the effort level that corresponds to each pace zone is as important as knowing the numbers. Based on Jack Daniels' VDOT system and Seiler's polarized training research:
- Easy pace (E): 60–74% VO2max. Fully conversational. Most of your weekly mileage — 70–80%. Builds aerobic base, mitochondrial density, fat oxidation capacity. The pace that feels almost too slow to be useful is often exactly right.
- Marathon pace (M): ~80% VO2max. Comfortably controlled. Can speak in short sentences. The pace you'll race a marathon. In training, used for marathon-specific long runs and progression runs.
- Threshold pace (T): ~88% VO2max. 'Comfortably hard.' Short phrases only. Lactate threshold. The most valuable single training intensity for 5K–marathon runners. 20–40 min continuous or cruise intervals.
- Interval pace (I): ~97–100% VO2max. Hard effort. 3–5 minute bouts. Develops aerobic power and VO2max. Equal recovery between reps.
- Repetition pace (R): 105–115% VO2max. Very fast. Short (200–400m). Develops leg speed, running economy. Full rest between reps (not recovery jogs).
How to Use Pace in Race Planning
Pace is the primary race planning metric for road runners on flat or gently rolling courses. Here's how to use it effectively:
1. Set your goal time: Based on training, recent races, or predictions from known performance. Use our race time predictor to estimate from training paces or a recent race result.
2. Convert to required average pace: Goal time ÷ distance = required pace. Our pace calculator does this automatically.
3. Set key splits: Identify target times at 25%, 50%, and 75% of the race distance. These are your checkpoint targets. At 10K of a marathon, 25K, and 35K, compare your actual splits to targets.
4. Apply pacing strategy: For distances 10K+, plan for a slight negative split (first half 1–2% slower than second). For 5K, even splits are closer to optimal.
5. Adjust in real time: Use GPS watch average pace, not current pace, for decision-making during a race. Current pace fluctuates with hills, turns, and crowd. Average pace tells you where you actually are relative to goal.
Pace vs Speed: Which to Use for Training?
Both pace (min/km or min/mile) and speed (km/h or mph) describe the same thing from different angles. Runners typically prefer pace; cyclists prefer speed. The reason is historical and practical: in running, training sessions are usually planned by distance ('run 10 km'), making pace more intuitive than speed. In cycling, sessions are often planned as time-based efforts where speed is more meaningful.
For treadmill running, speed (km/h) is the primary interface since treadmills display it. Knowing your pace-to-speed conversions helps you set treadmill speeds precisely for your training zones.
Practical tip: memorize the key conversions you use most. Common ones worth knowing:
- 10 km/h = 6:00 min/km (easy running for most)
- 12 km/h = 5:00 min/km (half marathon pace range)
- 14 km/h = 4:17 min/km (sub-3:00 marathon range)
- 6 mph = 9:59 min/mile (10 min/mile, easy recreational)
- 8 mph = 7:30 min/mile (solid recreational runner)
- 10 mph = 6:00 min/mile (competitive)
Останнє оновлення: March 2026
Frequently Asked Questions
How do I convert min/km to min/mile?
Multiply your pace in min/km by 1.60934. Example: 5:00 min/km × 1.60934 = 8:03 min/mile. Or simply use our converter for instant accurate results across all pace and speed formats.
What is a good running pace for beginners?
Most beginners should aim for 7:00–9:00 min/km (11:15–14:30 min/mile) for easy runs — a pace where you can hold a full conversation. Speed is irrelevant at the start; consistency and completing the distance matter most. As aerobic fitness develops over weeks and months, pace will naturally improve without forcing it.
What is 5:00 per km in mph?
5:00 min/km = 12.0 km/h = 7.46 mph. To calculate: speed (km/h) = 60 ÷ pace (min/km) = 60 ÷ 5 = 12.0 km/h. To convert to mph: 12.0 ÷ 1.60934 = 7.46 mph.
Should I train by pace or heart rate?
Both are valuable and complementary. Heart rate accounts for conditions (heat, fatigue, caffeine, illness) that make a given pace more or less stressful on a given day. Pace is consistent and objective. Best practice: use heart rate to keep easy runs easy (Zone 2 HR cap), and pace for quality workouts (threshold and interval sessions) where the speed target is the training stimulus.
What pace is a 30-minute 5K?
A 30:00 5K requires an average pace of 6:00 min/km or 9:39 min/mile. This corresponds to 10.0 km/h or 6.2 mph. It's a solid recreational goal that's achievable for most adults after 8–12 weeks of consistent training.
What is considered a fast running pace?
Context matters significantly. For a 5K, sub-18:00 (3:36/km) is elite; sub-20:00 (4:00/km) is excellent recreational; sub-25:00 (5:00/km) is good recreational. For a marathon, sub-3:00 (4:15/km) is a major achievement; sub-4:00 (5:41/km) is the benchmark most recreational runners aspire to. Your 'fast' is determined by your own history and goals.
How do I know what training pace to use?
Base your training paces on a recent race result or time trial. Enter that performance into our VDOT calculator to get precise training zones for easy, threshold, interval, and repetition paces. Update your zones every 4–8 weeks as fitness improves. Training at the wrong pace (usually too fast for easy days) is the most common training error.
"Understanding pace — time per unit of distance — is fundamental to effective training and race management. Converting between pace formats (min/km and min/mile) and speed (km/h and mph) allows runners to work effectively with training plans, GPS devices, and race data from any country."