What Does Pace Mean In Running? Tips For Beginners

what does pace mean in running

Pace is how long it takes you to run one unit of distance, written as minutes and seconds per mile or per kilometer. A 9:00 pace means you finish each mile in exactly 9 minutes, and a lower number always means you are running faster.

Plug your distance and finish time into the pace calculator above and it will show your pace per mile, pace per kilometer, and your equivalent speed in miles per hour or kilometers per hour.

Pace Calculator

Enter a distance and a finish time to see your pace per mile and per kilometer, and your speed.

Pace per mile
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Pace per km
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Pace to speed conversion

The table below converts common running paces to miles per hour and kilometers per hour so you can see both views of your effort at a glance.

Pace and the speed it equals.
Pace / milePace / kmSpeed (mph)Speed (km/h)
6:003:4410.016.1
7:004:218.613.8
8:004:587.512.1
9:005:366.710.7
10:006:136.09.7
11:006:505.58.8
12:007:275.08.0

Pace vs speed: what is the difference?

Pace measures time per distance, for example 9:00 per mile. Speed measures distance per time, for example 6.7 miles per hour. They describe the same effort from opposite directions. Runners tend to use pace because GPS watches display it in real time per mile or kilometer, making it straightforward to track effort and target a race finish time.

How to use pace in training

Most training plans build around a few pace zones. Easy runs sit at a comfortable, conversational pace, usually slower than your race pace. Interval sessions push you to a faster pace for short bursts. Race pace falls in between, fast enough to hit your goal time but controlled enough to hold for the full distance. Knowing your pace for each zone lets you train with purpose instead of just running by feel.

what does pace mean in running

The bottom line

Pace is the core number every runner needs. Once you know your current pace for a distance, you can set a realistic race goal, structure your training around it, and track improvement over time.

Frequently asked questions

What does pace mean in running?

Pace is the time it takes to cover one mile or one kilometer, written as minutes and seconds, for example 9:30 per mile. It tells you how fast you are moving in a format a watch can display in real time.

Is a lower pace faster?

Yes. A pace of 8:00 per mile is faster than a pace of 10:00 per mile because you are covering the same distance in less time.

What is the difference between pace and speed?

Pace is time per distance, such as 9:00 per mile, while speed is distance per time, such as 6.7 miles per hour. They measure the same thing from opposite directions and you can convert one to the other exactly.

What is a good running pace?

A good pace depends on the runner, the distance, and the goal. For most recreational runners, anything that lets you finish feeling challenged but in control is a solid starting point.

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