Last updated: May 2026
Speed and pace are two ways of expressing the same thing — how fast you’re running — but in opposite formats. Pace tells you how long it takes to cover one unit of distance (minutes per mile). Speed tells you how much distance you cover per unit of time (miles per hour). Converting between the two is straightforward, and understanding both gives you more control over your training, especially when setting treadmill speeds or comparing interval targets.
The Formula
Average speed is calculated as:
Speed = Distance ÷ Time
To convert a running pace (min/mile) to speed in mph:
mph = 60 ÷ pace (in minutes per mile)
For example, an 8:00/mile pace equals 60 ÷ 8 = 7.5 mph.
To convert mph back to min/mile pace:
Pace = 60 ÷ mph
Pace to Speed Conversion Table
| Pace (min/mile) | Speed (mph) | Speed (km/h) | Effort level |
|---|---|---|---|
| 5:00 | 12.0 | 19.3 | Elite race pace |
| 6:00 | 10.0 | 16.1 | Advanced interval pace |
| 7:00 | 8.6 | 13.8 | Intermediate race pace |
| 8:00 | 7.5 | 12.1 | Recreational race / tempo |
| 9:00 | 6.7 | 10.7 | Recreational race pace |
| 10:00 | 6.0 | 9.7 | Easy to moderate |
| 11:00 | 5.5 | 8.8 | Easy |
| 12:00 | 5.0 | 8.0 | Easy / beginner |
| 13:00 | 4.6 | 7.4 | Brisk walk to jog |
| 15:00 | 4.0 | 6.4 | Fast walk |
Treadmill Speed Settings
Treadmills display speed in mph or km/h. Knowing your target pace in these units lets you dial in the right setting without mental arithmetic mid-run:
| Treadmill (mph) | Pace (min/mile) | 5K finish time |
|---|---|---|
| 5.0 | 12:00 | 37:17 |
| 5.5 | 10:54 | 33:54 |
| 6.0 | 10:00 | 31:04 |
| 6.5 | 9:14 | 28:41 |
| 7.0 | 8:34 | 26:38 |
| 7.5 | 8:00 | 24:51 |
| 8.0 | 7:30 | 23:18 |
| 8.5 | 7:04 | 21:58 |
| 9.0 | 6:40 | 20:42 |
| 10.0 | 6:00 | 18:38 |
Note: treadmill speed in km/h is approximately 1.609× the mph value. A treadmill set to 12 km/h is 7.46 mph, or a 8:03/mile pace.
Using Speed to Set Interval Targets
Speed calculations are most useful in interval training when you want consistent effort across reps. Rather than targeting a pace (which fluctuates with GPS lag), setting a treadmill speed or knowing your target mph eliminates the guesswork:
- VO2 max intervals (800m reps): target approximately 105–110% of your current 5K speed. For an 8:00/mile 5K runner (7.5 mph), that’s 7.9–8.25 mph for 800m reps.
- Tempo runs: approximately 88–92% of 5K speed. For the same runner, 6.6–6.9 mph (8:41–9:05/mile).
- Easy runs: 65–75% of 5K speed. The same runner: 4.9–5.6 mph (10:42–12:14/mile).
Speed-based targets are especially useful on treadmills where GPS pace is unavailable and display units are mph or km/h rather than min/mile.
Calculate Your Training Pace Zones
Enter a recent race result to get interval targets, tempo pace, and easy pace in both min/mile and mph.
