Field Notes
A Simple MPH to Pace Chart
Whether you train on a treadmill, convert cycling data, or just want to better understand your speed zones, this clean MPH-to-Pace reference is one of the most practical tools you can have.
Most half and full marathon training happens between 6.8 – 8.5 mph. Knowing these conversions removes guesswork and helps you stay in the right zones.
MPH to Pace Chart (0.2 increments)
| MPH | Pace (min/mile) | Pace (min/km) |
|---|---|---|
| 5.0 | 12:00 | 7:27 |
| 5.2 | 11:32 | 7:10 |
| 5.4 | 11:07 | 6:54 |
| 5.6 | 10:43 | 6:39 |
| 5.8 | 10:21 | 6:26 |
| 6.0 | 10:00 | 6:13 |
| 6.2 | 9:41 | 6:01 |
| 6.4 | 9:23 | 5:50 |
| 6.6 | 9:05 | 5:39 |
| 6.8 | 8:49 | 5:29 |
| 7.0 | 8:34 | 5:19 |
| 7.2 | 8:20 | 5:10 |
| 7.4 | 8:06 | 5:02 |
| 7.6 | 7:54 | 4:54 |
| 7.8 | 7:42 | 4:47 |
| 8.0 | 7:30 | 4:40 |
| 8.2 | 7:19 | 4:33 |
| 8.4 | 7:09 | 4:26 |
| 8.6 | 6:59 | 4:20 |
| 8.8 | 6:49 | 4:14 |
| 9.0 | 6:40 | 4:08 |
| 9.2 | 6:31 | 4:03 |
| 9.4 | 6:23 | 3:58 |
| 9.6 | 6:15 | 3:53 |
| 9.8 | 6:07 | 3:48 |
| 10.0 | 6:00 | 3:44 |
Why This Chart Matters
-
01
Treadmill Training Stop guessing. Set your treadmill by speed and instantly know what pace you’re actually running.
-
02
Context for Easy Runs Most of your weekly mileage when training for halfs and fulls should be run at a truly easy, conversational effort. If you’re breathing hard or can’t speak in full sentences on your easy days, you’re probably running them too fast.
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03
Progress Tracking Watch your easy pace slowly creep from 6.5 mph → 7.5 mph over months. That’s real aerobic development.
Bottom Line
Master the relationship between speed and pace and you remove one of the biggest sources of confusion in training. Bookmark this chart — You’ll come back to it often.