Running Pace Conversion Chart, Letter
Runners keep a pace conversion chart on the treadmill desk, in a gym bag, or taped inside a locker door. This printable table lists min per mile, min per km, MPH, and km/h from 4:00 to 20:00 per mile in 30-second steps — enough range for walkers through competitive racers without scrolling a phone mid-workout.
Use the controls below to highlight your training pace, switch paper size, or narrow the range for a denser table. The numbers on screen match the downloaded PDF exactly. Print at 100% with scaling turned off so the type stays legible at arm's length.
Need mile-by-mile splits for race day? Use the pace band generator for a wrist strip and cumulative split table instead of this desk reference.
| Min/mi | Min/km | MPH | km/h |
|---|---|---|---|
| 4:00 | 2:29 | 15.0 | 24.1 |
| 4:30 | 2:48 | 13.3 | 21.5 |
| 5:00 | 3:06 | 12.0 | 19.3 |
| 5:30 | 3:25 | 10.9 | 17.6 |
| 6:00 | 3:44 | 10.0 | 16.1 |
| 6:30 | 4:02 | 9.2 | 14.9 |
| 7:00 | 4:21 | 8.6 | 13.8 |
| 7:30 | 4:40 | 8.0 | 12.9 |
| 8:00 | 4:58 | 7.5 | 12.1 |
| 8:30 | 5:17 | 7.1 | 11.4 |
| 9:00 | 5:36 | 6.7 | 10.7 |
| 9:30 | 5:54 | 6.3 | 10.2 |
| 10:00 | 6:13 | 6.0 | 9.7 |
| 10:30 | 6:31 | 5.7 | 9.2 |
| 11:00 | 6:50 | 5.5 | 8.8 |
| 11:30 | 7:09 | 5.2 | 8.4 |
| 12:00 | 7:27 | 5.0 | 8.0 |
| 12:30 | 7:46 | 4.8 | 7.7 |
| 13:00 | 8:05 | 4.6 | 7.4 |
| 13:30 | 8:23 | 4.4 | 7.2 |
| 14:00 | 8:42 | 4.3 | 6.9 |
| 14:30 | 9:01 | 4.1 | 6.7 |
| 15:00 | 9:19 | 4.0 | 6.4 |
| 15:30 | 9:38 | 3.9 | 6.2 |
| 16:00 | 9:57 | 3.8 | 6.0 |
| 16:30 | 10:15 | 3.6 | 5.9 |
| 17:00 | 10:34 | 3.5 | 5.7 |
| 17:30 | 10:52 | 3.4 | 5.5 |
| 18:00 | 11:11 | 3.3 | 5.4 |
| 18:30 | 11:30 | 3.2 | 5.2 |
| 19:00 | 11:48 | 3.2 | 5.1 |
| 19:30 | 12:07 | 3.1 | 5.0 |
| 20:00 | 12:26 | 3.0 | 4.8 |
The Handy Pages · thehandypages.com
Unit conversion
Race training
Train at a pace
Gear for training runs and race day
- Road running shoes with enough cushion for your weekly mileage (opens in new tab)
- Moisture-wicking tops and shorts that dry fast between repeats (opens in new tab)
- GPS watch or fitness tracker to check splits on the course (opens in new tab)
- Handheld bottle or hydration belt for long runs without aid stations (opens in new tab)
As an Amazon Associate I earn from qualifying purchases. Full affiliate disclosure
5 curated presets. Need a different highlight pace or paper size? Use the controls above — no new URL required.