Running Training Plan - Running Pace Conversion Sheet (2024)

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Usually, training schedules show running speed as minutes per mile, or mins per km. Step on a treadmill however, how do you key in your speed? mph, kph?

Running Pace Chart

mile/h	km/h	min/mile	min/km	400m	5k	10k	1/2 mara	mara
4.00	6.44	15.00	9.19	3.44	46.35	1.33.10	3.16.38	6.33.17
4.20	6.76	14.17	8.53	3.33	44.25	1.28.50	3.07.15	6.14.29
4.35	7.00	13.48	8.34	3.26	42.50	1.25.40	3.00.55	6.01.49
4.40	7.08	13.38	8.28	3.23	42.20	1.24.40	2.58.43	5.57.27
4.60	7.40	13.03	8.06	3.14	40.30	1.21.00	2.51.05	5.42.09
4.80	7.72	12.30	7.46	3.06	38.50	1.17.40	2.43.52	5.27.44
4.97	8.00	12.04	7.30	3.00	37.30	1.15.00	2.38.11	5.16.22
5.00	8.05	12.00	7.27	2.59	37.15	1.14.30	2.37.19	5.14.38
5.20	8.37	11.32	7.10	2.52	35.50	1.11.40	2.31.12	5.02.23
5.40	8.69	11.07	6.54	2.46	34.30	1.09.00	2.25.44	4.51.28
5.59	9.00	10.44	6.40	2.40	33.20	1.06.40	2.20.42	4.41.25
5.60	9.01	10.43	6.39	2.40	33.15	1.06.30	2.20.29	4.40.59
5.80	9.33	10.21	6.26	2.34	32.10	1.04.20	2.15.41	4.31.22
6.00	9.66	10.00	6.13	2.29	31.05	1.02.10	2.11.06	4.22.11
6.20	9.98	9.41	6.01	2.24	30.05	1.00.10	2.06.57	4.13.53
6.21	10.00	9.39	6.00	2.24	30.00	1.00.00	2.06.30	4.13.01
6.40	10.30	9.23	5.50	2.20	29.10	0.58.20	2.03.01	4.06.01
6.60	10.62	9.05	5.39	2.16	28.15	0.56.30	1.59.05	3.58.09
6.80	10.94	8.49	5.29	2.12	27.25	0.54.50	1.55.35	3.51.10
6.84	11.00	8.47	5.27	2.11	27.15	0.54.30	1.55.09	3.50.17
mile/h	km/h	min/mile	min/km	400m	5k	10k	1/2 mara	mara
7.00	11.27	8.34	5.20	2.08	26.40	0.53.20	1.52.18	3.44.36
7.20	11.59	8.20	5.11	2.04	25.55	0.51.50	1.49.15	3.38.29
7.40	11.91	8.06	5.02	2.01	25.10	0.50.20	1.46.11	3.32.22
7.46	12.00	8.03	5.00	2.00	25.00	0.50.00	1.45.32	3.31.04
7.60	12.23	7.54	4.54	1.58	24.30	0.49.00	1.43.34	3.27.08
7.80	12.55	7.42	4.47	1.55	23.55	0.47.50	1.40.57	3.21.53
8.00	12.87	7.30	4.40	1.52	23.20	0.46.40	1.38.19	3.16.38
8.08	13.00	7.26	4.37	1.51	23.05	0.46.10	1.37.27	3.14.54
8.20	13.20	7.19	4.33	1.49	22.45	0.45.30	1.35.55	3.11.50
8.40	13.52	7.09	4.26	1.46	22.10	0.44.20	1.33.44	3.07.28
8.60	13.84	6.59	4.20	1.44	21.40	0.43.20	1.31.33	3.03.06
8.70	14.00	6.54	4.17	1.43	21.25	0.42.50	1.30.27	3.00.55
8.80	14.16	6.49	4.14	1.42	21.10	0.42.20	1.29.22	2.58.43
9.00	14.48	6.40	4.09	1.40	20.45	0.41.30	1.27.24	2.54.48
9.20	14.81	6.31	4.03	1.37	20.15	0.40.30	1.25.26	2.50.52
9.32	15.00	6.26	4.00	1.36	20.00	0.40.00	1.24.20	2.48.40
9.40	15.13	6.23	3.58	1.35	19.50	0.39.40	1.23.41	2.47.22
9.60	15.45	6.15	3.53	1.33	19.25	0.38.50	1.21.56	2.43.52
9.80	15.77	6.07	3.48	1.31	19.00	0.38.00	1.20.11	2.40.22
9.94	16.00	6.02	3.45	1.30	18.45	0.37.30	1.19.06	2.38.11
mile/h	km/h	min/mile	min/km	400m	5k	10k	1/2 mara	mara
10.00	16.09	6.00	3.44	1.30	18.40	0.37.20	1.18.39	2.37.19
10.20	16.42	5.53	3.39	1.28	18.15	0.36.30	1.17.08	2.34.15
10.40	16.74	5.46	3.35	1.26	17.55	0.35.50	1.15.36	2.31.12
10.56	17.00	5.41	3.32	1.25	17.40	0.35.20	1.14.30	2.29.01
10.60	17.06	5.40	3.31	1.24	17.35	0.35.10	1.14.17	2.28.34
10.80	17.38	5.33	3.27	1.23	17.15	0.34.30	1.12.45	2.25.31
11.00	17.70	5.27	3.23	1.21	16.55	0.33.50	1.11.27	2.22.54
11.18	18.00	5.22	3.20	1.20	16.40	0.33.20	1.10.21	2.20.42
11.20	18.02	5.21	3.20	1.20	16.40	0.33.20	1.10.08	2.20.16
11.40	18.35	5.16	3.16	1.18	16.20	0.32.40	1.09.03	2.18.05
11.60	18.67	5.10	3.13	1.17	16.05	0.32.10	1.07.44	2.15.28
11.80	18.99	5.05	3.10	1.16	15.50	0.31.40	1.06.38	2.13.17
11.81	19.00	5.05	3.09	1.16	15.45	0.31.30	1.06.38	2.13.17
12.00	19.31	5.00	3.06	1.14	15.30	0.31.00	1.05.33	2.11.06
12.20	19.63	4.55	3.03	1.13	15.15	0.30.30	1.04.27	2.08.55
12.40	19.96	4.50	3.00	1.12	15.00	0.30.00	1.03.22	2.06.43
12.43	20.00	4.50	3.00	1.12	15.00	0.30.00	1.03.22	2.06.43
12.60	20.28	4.46	2.58	1.11	14.50	0.29.40	1.02.29	2.04.59
12.80	20.60	4.41	2.55	1.10	14.35	0.29.10	1.01.24	2.02.47
13.00	20.92	4.37	2.52	1.09	14.20	0.28.40	1.00.31	2.01.03
mile/h	km/h	min/mile	min/km	400m	5k	10k	1/2 mara	mara

You can also download the pdf chart for printing by clicking on the sample picture below.

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