Understanding Running Pace

Running pace is typically expressed as the time it takes to cover a specific distance, usually one mile or one kilometer. Understanding your pace helps with race planning, training, and tracking improvement.

Pace Conversion Formula

The conversion factor between miles and kilometers is:

• 1 mile = 1.60934 kilometers
• 1 kilometer = 0.621371 miles

To convert pace from min/mile to min/km, divide by 1.60934. To convert from min/km to min/mile, multiply by 1.60934.

Common Race Distances

Race	Distance (km)	Distance (miles)
5K	5 km	3.1 miles
10K	10 km	6.2 miles
Half Marathon	21.1 km	13.1 miles
Marathon	42.2 km	26.2 miles

Understanding Your Pace

• Easy pace: Conversational, sustainable for long periods
• Tempo pace: Comfortably hard, sustainable for 20-40 minutes
• Interval pace: Hard effort, used for speed work
• Race pace: The pace you aim to maintain during a race

Pace Zones by Experience Level

Typical marathon finish time paces:

• Elite: Under 5:00/mile (3:06/km)
• Advanced: 6:00-7:00/mile (3:43-4:21/km)
• Intermediate: 8:00-9:00/mile (4:58-5:35/km)
• Beginner: 10:00-12:00/mile (6:13-7:27/km)

Tips for Maintaining Consistent Pace

• Use a GPS watch or running app
• Practice pace running during training
• Start slightly slower than target pace
• Use mile or kilometer markers as checkpoints
• Run with a pacer or pace group during races