Convert between min/km and min/mile, calculate finish times for any distance, and find your training paces. Free tool for UK runners.
Common running paces in min/km and min/mile, with approximate finish times for key distances.
| min/km | min/mile | km/h | 5K time | 10K time | Half marathon | Marathon |
|---|---|---|---|---|---|---|
| 4:00 | 6:26 | 15.0 | 20:00 | 40:00 | 1:24:22 | 2:48:44 |
| 4:30 | 7:14 | 13.3 | 22:30 | 45:00 | 1:34:56 | 3:09:54 |
| 5:00 | 8:03 | 12.0 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:30 | 8:51 | 10.9 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 6:00 | 9:39 | 10.0 | 30:00 | 1:00:00 | 2:06:36 | 4:13:12 |
| 6:30 | 10:28 | 9.2 | 32:30 | 1:05:00 | 2:17:09 | 4:34:18 |
| 7:00 | 11:16 | 8.6 | 35:00 | 1:10:00 | 2:27:42 | 4:55:25 |
| 7:30 | 12:04 | 8.0 | 37:30 | 1:15:00 | 2:38:16 | 5:16:31 |
| 8:00 | 12:52 | 7.5 | 40:00 | 1:20:00 | 2:48:49 | 5:37:38 |
| 9:00 | 14:29 | 6.7 | 45:00 | 1:30:00 | 3:09:56 | 6:19:52 |
💡 Which pace should you use for easy runs? Take your 5K race pace and add 90 seconds to 2 minutes per kilometre. A runner racing 5K in 25 minutes (5:00/km) should run their easy days at around 6:30–7:00/km. Most runners train far too fast on their easy days.
The pace you run 80% of your weekly mileage at. Should feel genuinely easy — you can hold a full conversation. Typically 60–90 seconds per km slower than your 5K race pace. This pace builds aerobic base, aids recovery, and reduces injury risk.
Sometimes called threshold pace. Comfortably hard — you can say a few words but not hold a conversation. Usually around your 10K race pace. Tempo runs train the lactate threshold, which is the primary determinant of distance running performance.
Short hard efforts at or slightly faster than your 5K race pace. Intervals are typically 400m to 1 mile in length, with full recovery between each rep. They develop raw speed and improve running economy.
If you've got a time target for a specific UK race, here's the pace-per-km you need to maintain:
| Race | Target time | Required pace |
|---|---|---|
| Parkrun (5K) | Sub-30:00 | 5:59/km or faster |
| Parkrun (5K) | Sub-25:00 | 4:59/km or faster |
| 10K | Sub-1:00:00 | 5:59/km or faster |
| 10K | Sub-50:00 | 4:59/km or faster |
| Great North Run (Half) | Sub-2:00:00 | 5:41/km or faster |
| Great North Run (Half) | Sub-1:45:00 | 4:59/km or faster |
| London Marathon | Sub-4:00:00 | 5:41/km or faster |
| London Marathon | Sub-3:30:00 | 4:58/km or faster |
Get the free PaceChange training plan for your target distance — 5K, 10K, or half marathon — delivered to your inbox.
Multiply your min/km pace by 1.60934. So a 6:00/km pace is 6 × 1.60934 = 9:39/mile. Or just use the calculator above — it does it instantly.
For a complete beginner, anything between 7:00 and 9:00 per kilometre is normal and healthy. The mistake most beginners make is running too fast and burning out. There is no pace too slow to be useful — every minute at easy effort builds the aerobic base that makes you faster over time.
Sub-30 minutes over 5K requires maintaining 5:59 per kilometre or faster for the entire distance. Use the Training Paces tab above — enter your current Parkrun time to see exactly what pace you need and how to train for it.
Most UK running apps and GPS watches default to min/mile, while race signs and most UK training resources use kilometres. There's no right answer — use whichever you think in naturally. Most UK runners under 35 use km; most over 45 use miles. This calculator handles both.
Related tools and pages: Race Time Predictor · Calorie Calculator · 5K Training Plan · Average Parkrun Times UK