Quick answer: a 9:00 mile is 5:36 per km, 6.67 mph and 2:14.2 per 400 m lap. Minutes per mile = time in minutes / distance in miles, so 45 minutes for 5 miles is 9:00 per mile.
How to use it
The distance starts at one mile, so typing a mile time gives you the other units straight away. For any other run, set the distance to Custom and type it in miles or km: the result is your average pace per mile. The Find time tab works the other way round and acts as a mile time calculator: give it a pace per km and it tells you how long a mile takes. 6:00 per km is a 9:39 mile; 5:00 per km is an 8:03 mile.
Worked example
You ran 3.1 miles in 30:00. 30 minutes is 1,800 seconds, and 1,800 / 3.1 = 580.6 seconds, so 9:41 per mile. Note that a 5K is 3.1069 miles, not 3.1: for an official 5K in 27:00 the pace is 1,620 / 3.1069 = 521 seconds, or 8:41 per mile.
Minute mile to mph table
Speed in mph is 60 divided by the mile time in minutes: an 8 minute mile is 7.5 mph, a 10 minute mile 6 mph and an 11 minute mile 5.45 mph. Every 30 seconds from 6:00 to 15:00:
| Mile time | mph | Per km | km/h | 5K at that pace |
|---|---|---|---|---|
| 6:00 | 10.00 | 3:44 | 16.09 | 18:38 |
| 6:30 | 9.23 | 4:02 | 14.86 | 20:12 |
| 7:00 | 8.57 | 4:21 | 13.79 | 21:45 |
| 7:30 | 8.00 | 4:40 | 12.87 | 23:18 |
| 8:00 | 7.50 | 4:58 | 12.07 | 24:51 |
| 8:30 | 7.06 | 5:17 | 11.36 | 26:24 |
| 9:00 | 6.67 | 5:36 | 10.73 | 27:58 |
| 9:30 | 6.32 | 5:54 | 10.16 | 29:31 |
| 10:00 | 6.00 | 6:13 | 9.66 | 31:04 |
| 10:30 | 5.71 | 6:31 | 9.20 | 32:37 |
| 11:00 | 5.45 | 6:50 | 8.78 | 34:11 |
| 11:30 | 5.22 | 7:09 | 8.40 | 35:44 |
| 12:00 | 5.00 | 7:27 | 8.05 | 37:17 |
| 12:30 | 4.80 | 7:46 | 7.72 | 38:50 |
| 13:00 | 4.62 | 8:05 | 7.43 | 40:23 |
| 13:30 | 4.44 | 8:23 | 7.15 | 41:57 |
| 14:00 | 4.29 | 8:42 | 6.90 | 43:30 |
| 14:30 | 4.14 | 9:01 | 6.66 | 45:03 |
| 15:00 | 4.00 | 9:19 | 6.44 | 46:36 |
Mile against 1600 m
Four laps of a 400 m track make 1,600 m, which is 9.34 m short of a mile. Running 8:00 mile pace for 1600 m takes 7:57.2, so a track 1600 m and a road mile are not the same test. Check which distance a race or a workout uses before comparing times.
From a mile to longer races
The table under each result applies the Riegel formula to the mile. An 8:00 mile suggests about 26:36 for a 5K and 55:28 for a 10K; a 7:00 mile suggests 23:17 and 48:32. Treat these as an upper limit: a mile is short, and the longer the target race the more endurance training matters.
Want to convert a single pace? Use the pace converter. On a track, the track split calculator gives lap and 200 m splits, and the pace chart lists every mile pace with race times.
Formula and examples checked . Found a problem? Tell us.
Questions
How do I calculate my mile pace?
Divide your time by the miles you ran. 45 minutes for 5 miles is 9 minutes per mile. If the distance was in km, divide the km by 1.609344 first.
How fast is an 8 minute mile in mph?
7.5 mph (60 / 8). It is 4:58 per kilometre, 12.07 km/h, and a 5K at that pace takes 24:51.
What is a 10 minute mile in mph?
6 mph. Speed in mph is 60 divided by the mile time in minutes.
What is an 11 minute mile in mph?
5.45 mph, or 6:50 per kilometre (8.78 km/h). A 5K at that pace takes 34:11.
What pace per lap is an 8 minute mile?
1:59.3 per 400 m lap, because a lap is a quarter of 1,600 m, slightly less than a quarter mile.