Running pace conversion chart

Runnning metrics can be confusing. Should you use miles or kilometres? What minute/miling do you need to to break four hours in the marathon? What speed do you need to go to run 5K in under 20 minutes? The questions are endless and finding the answer to them isn’t always as simple as it should be. But fret no more: this article, complete with pace-conversion chart at the bottom, has all the answers.

Running paces are measured in one of two ways: imperial or metric.

The imperial system – particularly common in the US – measures in minutes per mile (min/mile).

The metric system – popular in mainland Europe and, increasingly, the UK too – measure in minutes per kilometre (min/km).

While most runners tend to stick to one or the other, it’s possible to think in imperial terms for certain races, such as the 26.2-mile marathon, and metric for others, such as the 5K.

(Of course, you could always independently measure your runs in minutes per furlong or minutes per yard, for instance, but be aware that these are generally not recognised by GPS running watches or races...)

In short, there’s no such thing as an objectively ‘good’ pace (unless, possibly, you are trying to qualify for the Olympics). What matters, above all, is what works for you and your own running goals.

Your pace will also depend on things such as your age, sex and running experience, so try not to worry about it too much. ‘There are also many other factors at play, including fatigue, terrain and weather,’ continues Jonny Mellow, a New Balance athlete and online running coach. ‘What constitutes a good run pace for a new runner is very different to the average pace for an experienced club runner. The beauty of running is we’re all at different stages of our running journey and working towards individual goals.’

For beginner runners, the average finishing time for a 5K – which is roughly the same as 3.1 miles – is somewhere between 30-45 minutes, says Mellor. This 5K effort ‘may be a combination of running and walking as you build up your fitness’.

For more experienced runners who run regularly, and perhaps train specifically to get faster over the 5K distance, Mellor adds that ‘the average finishing time might be between 20-25 minutes, with serious club runners recording times closer to 17 minutes and under for the distance’.

As for the elites? The times are extraordinary. On the track, the female world record for 5K (or 5000m, as it’s more commonly know in athletics) is 14:00, set by Ethiopia’s Gudaf Tsegay in September 2023. On the road, it’s even quicker: 13:54, set by Kenya’s Beatrice Chebet in December 2024.

The male 5K track record, meanwhile, is 12:35, set by Uganda’s Joshua Cheptegei in August 2020. It’s a tad slower on the road: 12:49, set by Ethiopia’s Berihu Aregawi in December 2021.

While we could spend forever explaining which paces can get you what times over set distances, we won’t – that’s what the pace conversion chart below is for. But, to give you a sense of how fast you need to run to achieve certain benchmarks, here are some examples.

What is an 8-minute mile in kilometres?

Running at 8min/mile pace is a popular goal for many as it’s a ticket to breaking 25 minutes for the 5K or 50 minutes for the 10K. It’ll also squeeze you in under 1:45 for a half marathon and under 3:30 for the full marathon.

If you’d rather work in kilometres, though, a pace of 8 min/mile is equivalent to 4:48 min/km.

What pace must I run to go sub-30 minutes for the 5K?

When running distances that are metric by nature – 5K and 10K being the obvious examples – measuring your pace in min/km tends to be a little easier. The 30-minute 5K is a case in point.

In min/km, the maths is fairly straightforward – it’s 6min/km (though you’ll need to run one of those kilometres in 5:59 to actually break the 30-minute mark).

If you work in miles, it’s the slightly less mathematically pleasing pace of 9:39 min/mile.

What pace must I run to go sub-2 hours for the half marathon?

A popular goal among runners, breaking two hours for the half marathon – which is 13.1 miles or 21.1km – requires you to run at a pace of 9:10 min/mile, or 5:41 min/km. If you’re able to hold that pace for double the distance, you’ll be a sub-4 marathoner.

Over to you. If you have a race on the horizon – whether that’s a 10K or a marathon – or you simply want a better grasp of paces to assist your training, use this handy chart to help you work out what times you’d clock when running at certain speeds.