Practical guide 2 min read
How to convert running pace between per km and per mile
The formula, conversion tables for common paces, and the decimal mistake that throws pace conversions off by seconds.
The formula
A mile is 1.609344 kilometres, so a pace per mile is always 1.609344 times your pace per kilometre.
- Per km to per mile: multiply by 1.609344.
- Per mile to per km: divide by 1.609344.
Convert the pace to seconds first, then back to minutes and seconds. For example, 5:30 per km is 330 seconds. 330 × 1.609344 = 531 seconds, which is 8:51 per mile.
Per kilometre to per mile
| Pace per km | Pace per mile | 5 km time | 8 km time |
|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 32:00 |
| 4:30 | 7:15 | 22:30 | 36:00 |
| 5:00 | 8:03 | 25:00 | 40:00 |
| 5:30 | 8:51 | 27:30 | 44:00 |
| 6:00 | 9:39 | 30:00 | 48:00 |
| 6:30 | 10:28 | 32:30 | 52:00 |
| 7:00 | 11:16 | 35:00 | 56:00 |
The 8 km column is the running in a HYROX race: eight 1 km runs. It assumes an even pace; in practice the later runs are slower.
Per mile to per kilometre
| Pace per mile | Pace per km |
|---|---|
| 7:00 | 4:21 |
| 8:00 | 4:58 |
| 9:00 | 5:36 |
| 10:00 | 6:13 |
| 11:00 | 6:50 |
The common mistake
Pace is minutes and seconds, not a decimal. 6:45 per km is six and three-quarter minutes, not 6.45 minutes. Multiplying 6.45 × 1.609344 gives 10.38, which looks like 10:38 per mile, but the right answer is 10:52: 14 seconds out. Always work in seconds.
Let the planner do it
The Fitness Race Planner switches between km and mi with one button. Paces, run distances and the slow-down per run all convert, and your plan is stored in kilometres underneath, so switching back and forth never drifts. The HYROX Pace Calculator works the same way if you train in miles and race in kilometres. LabAnvil is not affiliated with or endorsed by HYROX.