Understanding Running Pace
Running pace is typically expressed as time per distance (e.g., minutes per kilometer or mile). Understanding different pace units helps you train effectively and compare performances across different measurement systems.
Common Pace Units
Time-Based Pace
- min/km: Standard metric pace (5:00/km = 5 minutes per kilometer)
- min/mile: Standard imperial pace (8:00/mile = 8 minutes per mile)
- sec/100m: Sprint pace, commonly used in track training
Speed-Based Units
- km/h: Kilometers per hour (12 km/h = 5:00/km)
- mph: Miles per hour (7.5 mph = 8:00/mile)
- m/s: Meters per second, used in physics and sports science
Why Convert Between Units?
Different situations call for different units:
- Training in different countries: US uses miles, most other countries use kilometers
- Race planning: Some races post splits in mph, others in min/km
- Treadmill training: Most treadmills display speed in
km/h or mph
- Comparing workouts: Different apps and watches use different defaults
Quick Mental Conversions
Rule of Thumb: 1 mile ≈ 1.6 km, so multiply min/km by 1.6 to get approximate min/mile
Common Race Paces
- 4:00/km = ~6:26/mile (fast marathon pace)
- 5:00/km = ~8:03/mile (moderate training pace)
- 6:00/km = ~9:39/mile (easy/recovery pace)
Pro Tips
- Consistency: Stick to one unit system for your training to avoid confusion
- Know your zones: Learn your training paces in your preferred unit
- Watch settings: Configure your GPS watch to display your preferred pace unit
- Treadmill translation: Memorize your key paces in both min/km and km/h for treadmill workouts
Popular Race Distances
Understanding standard race distances helps with pace planning:
| Distance | Metric | Imperial |
|---|
| 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 |
Training with Different Units
When following a training plan from a different country or coach:
- Convert the plan: Translate all paces to your familiar unit first
- Set watch correctly: Configure data fields to show your preferred pace
- Practice both: Being comfortable with both systems makes you more versatile
- Context matters: Track athletes often think in
sec/100m, road runners in min/km or min/mile