What is the difference between pace and speed?

They are inverses of each other. Pace (min/km) indicates how long you take per km — lower is faster. Speed (km/h) indicates how many km you cover in 1 hour — higher is faster. A pace of 5:00/km corresponds to 12 km/h.

How do I convert pace to km/h?

Divide 60 by the pace in minutes. Example: pace of 5:00/km → 60 ÷ 5 = 12 km/h. Pace of 4:30/km → 60 ÷ 4.5 = 13.3 km/h.

What is a good pace for beginners?

Beginners should run at conversational pace, generally between 6:30-8:00/km. The most important thing is to be able to hold a conversation while running. With time and consistent training, natural pace improves.

My Garmin shows pace in min/km but the app shows km/h. How do I convert?

Use our calculator above! But the manual calculation is simple: divide 60 by the pace in decimals. 6:00/km = 6.0 → 60/6 = 10 km/h. 5:30/km = 5.5 → 60/5.5 = 10.9 km/h.

Pace converter.

Instantly convert your pace between all units used in running.

min/km

km/h

min/mile

mph

Estimated race times by distance

1 km5:00

5 km25:00

10 km50:00

Half Marathon1:45:30

Marathon3:31:00

Descubra seus ritmos de treino ideais

A calculadora VDOT personaliza os paces para cada tipo de treino.

Calcular VDOT

Understanding pace.

Pace (or tempo) is the measure of time needed to cover 1 kilometer (or 1 mile in countries using the imperial system). It is the most used metric by runners to control training intensity.

In Brazil and most countries, we use min/km — for example, running at 5:30/km means taking 5 minutes and 30 seconds to cover 1 kilometer.

Garmin, Polar and Suunto devices display pace in min/km by default. International apps like Strava frequently use km/h or min/mile for global audiences.

Pace and intensity.

Os ritmos de corrida são divididos em zonas de intensidade. Cada zona tem um propósito específico no treino.

Recovery65%

Very easy runs for active recovery

Easy76%

Aerobic runs that build base endurance

Marathon85%

Specific pace for marathon racing

Threshold100%

Pace at the anaerobic/lactate threshold

Interval112%

Workouts to maximize VO2max

Repetition130%

Workouts for power and running economy

A porcentagem indica o esforço em relação ao ritmo de limiar (100%). Use a calculadora VDOT para descobrir os paces exatos de cada zona para o seu nível.

Why pace changes everything.

Beginner runners tend to head out at a pace that feels comfortable — and two kilometers later they're on the side of the road, gasping for air. The reason is almost always the same: a starting pace too fast for their current aerobic level.

Controlling your pace isn't just for elite athletes. It's for anyone who wants to finish workouts without unnecessary suffering, avoid overexertion injuries and, progressively, run faster at a lower perceived effort.

The golden rule: 70-80% of your weekly training volume should be at an easy, conversational pace. The remaining 20-30% is your quality work — intervals, tempo runs, progression runs — where pace matters with surgical precision.

Pace reference table.

Reference paces by runner level. Use them to see where you stand and set goals.

5km pace	10km pace	Half marathon pace	Marathon pace
Beginner	7:00–8:00	7:30–8:30	8:00–9:00
Intermediate	5:30–6:30	5:45–6:45	6:00–7:00
Advanced	4:30–5:15	4:45–5:30	5:00–5:45
Amateur elite	<4:00	<4:15	<4:30

Where runners get pace wrong.

Going out too fast in the first km

Early enthusiasm in a race or workout costs you dearly at the end. Start 10-15 seconds per km slower than your target pace. Your body warms up progressively and you finish stronger.

Confusing training pace with race pace

Easy runs should feel comfortable — 60-90 seconds slower than your 5km pace. Running your easy days too fast builds accumulated fatigue with no performance gain.

Ignoring the km/h conversion

Garmin and Polar use min/km, but treadmills and bikes usually display km/h. Knowing how to convert in seconds prevents wrong speed adjustments mid-workout.