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Practical running guide · Finish Line Labs

The key distinction

Speed measures distance per unit time, for example miles per hour. Pace measures time per unit distance, for example minutes per mile. The two move in opposite directions: increasing speed lowers the pace number.

A worked conversion

At 6 mph, each mile takes 10:00; at 8 mph it takes 7:30; at 10 mph it takes 6:00. To convert mph to seconds per mile, use 3,600 ÷ mph.

Be careful with units

An 8:00 pace per kilometer is much slower than an 8:00 pace per mile. Check your treadmill, watch and race entries before comparing two numbers.

Try it with your own numbers

Use the relevant calculator to turn these concepts into a pace, split or workout estimate.

Open Running Speed Converter →

Keep in mind

These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.

Explore more running tools

Running Pace CalculatorFind your pace per mile or kilometer from a race time and distance.Race Finish Time CalculatorEnter your target pace and distance to estimate a race finish time.Race Splits CalculatorGenerate even splits for a 5K, 10K, half marathon or marathon.Treadmill Speed to Pace ConverterConvert treadmill mph into minutes per mile, minutes per kilometer and km/h.Running Speed ConverterConvert between mph, km/h, minutes per mile and minutes per kilometer.Heart Rate Zone CalculatorEstimate five training zones using maximum heart rate or heart-rate reserve.