When I’m running I use ‘pace’ on my Garmin watch to know how well and how fast I’m running. For example, if I’m running 10k at 6 minute kilometres, I know it’ll take an hour to finish. But what if my pace is 4 min 34 seconds? Below is an explanation of running pace and running speed, and how to convert them to each other. Firstly, a handy pace to speed to pace calculator you can use:
Pace <> speed calculator
- Choose your unit, either imperial or metric
- Either type in your pace (minutes in the minutes box and seconds in the seconds box) OR type in your speed
- The result is displayed at the bottom
Pace ↔ Speed Calculator
Enter either pace or speed. The other will update automatically.
Metric: pace shown as min/km and speed as km/h. Imperial: min/mile and mph. Tip: Only change one side — the other updates instantly.
What is running ‘speed’?
kilometres or miles per hour or how far you’ll get in a set timeframe
Your speed when running is a way to describe how far you’ll get in a given time-frame – usually per hour – just the same as when driving a car. For example, I’m sure we can all figure out that if we run at 10 kph we’ll have covered 10km in an hour, or 6 mph means we’ll cover 6 miles in an hour if we stay at the same speed.
The faster you run the more your speed increases and the further you’ll get in an hour. The hour stays the same but the distance increases
What is running ‘pace’?
Minutes per kilometre or mile or how long it takes to run a set distance
Your pace is just a way of saying how fast you run, but instead of describing this in terms of time, we use distance. In other words, pace describes how long it will take you to run a certain distance, normally 1 mile or 1 kilometre.
The faster you run the faster you’ll cover a kilometre or mile. The distance stays the same but the time-frame decreases
So how do I convert ‘pace’ into ‘speed’ or vice versa?
- Pace = how long it takes you to run a distance (e.g. 8 minutes per mile)
- Speed = how much distance you run in a certain time (e.g. 6 miles per hour)
Converting pace to speed:
If you know your pace (minutes per km), you can find speed (km per hour) like this:
- Speed = 60 / pace
For example, if your pace is 6 minutes per km, the calculation is:
- kph = 60 / 6 minutes per km (so thew answer is 10kmph)
Converting Speed to Pace:
If you know your speed (km per hour), you can find pace (minutes per km):
- Pace = 60 / speed
For example, if your speed is 10 km per hour, the calculation is:
- minutes per km = 60 / 10 km per hour (so the answer is 6 minutes per km)
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