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FirstFiveK
A lone runner on an empty desert road in low sun

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Running pace converter: min/mile, treadmill mph, 5K time

Enter any one of the three — pace per mile, treadmill speed, or a 5K finish time. The rest fills in as you type.

Photo by Isaac Wendland on Unsplash

Change any one — the others follow
5K time at this pace40:23
Per km
8:05
km/h
7.4
20 min
1.54 mi
25 min
1.92 mi
30 min
2.31 mi
To reach 5K
+11 min after 30

mph = 60 ÷ pace · 5K = pace × 3.107 · distance = time ÷ pace

9:003.33 mi10:003.00 mi11:002.73 mi12:002.50 mi13:002.31 mi14:002.14 mi15:002.00 mi16:001.88 mi17:001.76 mi18:001.67 mi5K · 3.11 mi30 min of running
9:003.33 mi10:003.00 mi11:002.73 mi12:002.50 mi13:002.31 mi14:002.14 mi15:002.00 mi16:001.88 mi17:001.76 mi18:001.67 mi5K · 3.11 mi30 min
One lane per pace, slowest at the bottom. Each line is how far 30 minutes of running goes; the chequered line is 5K. Your pace is the bright lane.

How the number is calculated

Speed in mph = 60 ÷ pace in minutes per mile. A 5K is 3.107 miles, so 5K time = pace × 3.107. Distance in 30 minutes = 30 ÷ pace. Kilometre figures use 1 mile = 1.609344 km. Nothing here is rounded until it is shown.

Read the full methodology

Frequently asked questions

What treadmill speed is a 12-minute mile?

5.0 mph, or 8.0 km/h. Divide 60 by the pace in minutes: 60 ÷ 12 = 5. At that speed a 5K takes 37 minutes 17 seconds and a 30-minute run covers 2.5 miles.

What pace do I need to run 5K in 30 minutes?

9 minutes 39 seconds per mile, which is 6.2 mph on a treadmill. Anything slower than that and 30 minutes of running ends short of 5K — which is normal at the end of a beginner plan.

Is treadmill mph the same as my outdoor pace?

The arithmetic is identical: 5.0 mph is a 12:00 mile indoors or out. Outdoors you also deal with wind, hills and turns, so the same effort often shows up as a slightly slower pace on a watch.

FirstFiveK team

Compiled and computed from public data · How we calculate · Sources · Updated

Last checked · What changed: first edition; every figure recomputed from the published formulas · Corrections policy