200m :29 ; 400m :59 : 800m . If you make a purchase after following one, Run Hive will earn a commission. This tool was built by Robert James Reese, an RRCA-certified running coach who has run more than 75 marathons with a personal best of 2:52:11. All fields must be numbers. Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. The following table shows how fast, in minutes and seconds, male and female runners have to run 1 mile to be in the top 1% and top 50% of their age groups. As a new runner, it’s intimidating to head out and start logging miles, whether you run solo or in a group.So many runners have gizmos and gadgets that keep track of their heart rate, calories, miles and pace, not to mention runners who wear the latest compression sleeves, tights or shoes. This must be a number. I made this for myself because I became very accustomed to using mph from my treadmill as a gauge of my speed, and thus pace. This is the pace that you’d be running at a 0% grade using the same level of effort. But when I stated talking with other runners, mph didn't mean as much to them as min/mile. Running pace chart was created in excel using formulas. For example, find out how fast your pace was for that 46-minute 5-mile training run. If you were running the same grade for the same distance outside, this would be the height of the hill you ascended. Select the units for the distance you ran or your goal race, either kilometers or miles (1600 meters = 1.6 kilometers, etc.). (If you didn’t enter distance but want to, Actual Pace: The amount of time it takes you to cover a, Adjusted Pace: The perceived effort pace based on your actual pace and your treadmill’s incline setting. Use our 5k Pace Calculator to calculate your average running speed per mile for 5k distances. Like actual pace, this is a literal distance and doesn’t account for grade or wind resistance. the outside world of pace (minutes per mile). It’s calculated simply by taking the actual distance and multiplying it by the grade, which is a percentage. 1:59 : 1200m . Please turn off your ad blocker or whitelist runhive.com. The bottom line is that, as long as your treadmill is properly calibrated, a mile is a mile whether it’s run on the belt or run on the roads, and you can leave that treadmill grade set to 0% unless you’re doing a hill workout. Looking at wind resistance only, the 1% rule is accurate for paces around 7:00 per mile4:21 per kilometer, too little at paces faster than that, and too much for slower paces. ). To report a bug or suggest an improvement, click here. This page contains one or more affiliate links. 5k. But when I stated talking with other runners, mph didn't mean as much to them as min/mile. Please update your browser’s settings and then reload the page. One of the biggest differences between running on a treadmill and running outside is the lack of wind resistance. So, if you can run 1,000m in 3:32, you’re already in 6-minute shape! I made this for myself because I became very accustomed to using mph from my treadmill as a gauge of my speed, and thus pace. Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. Treadmills are great. The quick way to see how fast you run in km and miles. Running Pace Conversion Chart. They’re also pretty good at keeping you on track with your training plan’s hard workout days, but there’s one problem: While training plans have paces written as minutes per mile, treadmill buttons are labeled with MPH. They let you run when it’s too cold or too hot to run outside, when you can’t find a babysitter for the kids, or when you just want to binge on your favorite TV series without feeling guilty. Chances are good that your treadmill run is going to take place in a room with a higher temperature than what you’d find outside, especially when you consider the warming effect of your exercising body on a patch of still air. Casual runners are not likely to run a 6-minute mile on accident, but it’s an achievable - if not high - bar for an aspiring new runner who is training hard. the outside world of pace (minutes per mile). Determine the distance you ran. 5K, 5 mile, 10K, 10 mile, half marathon, and marathon times for paces from 6:00 through 6:59 per mile. Your pace per mile, per kilometer, and per 400 meters will be displayed under the “Your pace” heading. Want to know your pace for other distances? Use our customizable Pace Calculator. 17/04/2019 Welcome to our running pace conversation chart. That’s where this tool comes in. It’s the same distance. To figure out your average mile pace, try out this fitness test: Map out one mile on a flat surface near your home, or complete the run on a track in your area. Running pace chart was created in excel using formulas. “For an athlete to break 6 minutes in the mile, they would have to run an average of 1:29.5 per quarter mile,” McGee says. And, as you can learn from our running heat calculator, running in warm temps is going to cause a performance decline. It doesn’t matter whether you’re a runner or not, or whether you ever plan to toe the starting line of a marathon or 10K. By Ben Hobson. Elevation Gain: This is the total vertical amount you climbed during the run. We promise not to run any of those super annoying ads that take over your entire screen. And, unless you’re running 6- or 10-minute miles, the math gets a little tricky. Up to four calculations are returned depending on your input: You’ve probably heard that you should set your treadmill to a 1% grade to make it equal to running outdoors. Enter Your Total Run Time Hours Minutes Seconds. Click on calculate. Learn to run a 1 ⁄ 4 mile (0.4 km) in 1:30, then a 1 ⁄ 2 mile (0.8 km) in 3:00, then a 3 ⁄ 4 mile (1.2 km) in 4:30, and finally try to reach the goal of a 6 minute mile. Enter the distance of the run you want to know your pace for or a goal race in the first field after the “I have run:” heading. That means that when compensating for wind resistance, you might actually be over-compensating because of temperature. Race Distance. Increasing to a 1% grade is only going to increase the psychological stress of that. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min Use the treadmill pace calculator above, or the pace conversion tables below to quickly go from minutes per mile to miles per hour, and vice versa. Think of your treadmill belt as the hypotenuse of a right triangle with the floor as the adjacent side. Actual Distance: If you choose to enter the duration of your run, we calculate your total distance covered. For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. And the few standard ad units we do place help us keep the lights on here at Run Hive. This study is the reason that everyone has been tossing around the 1% rule for the last 20+ years. This form requires JavaScript. And, unless you’re running 6- or 10-minute miles, the math gets a little tricky. Maybe it’s because of fear of falling off the back of the treadmill and becoming a viral sensation, or maybe it’s because you have nothing to distract you from the discomfort from your speeds. 3 min 4 min 5 min 6 min 7 min 8 min 9 min 10 min 11 min 12 min 13 min 14 min 15 min 16 min 17 min 18 min 19 min 20 min 21 min 22 min 23 min 24 min 25 min 26 min 27 min 28 min 29 min 30 min Whatever the reason, even if it doesn’t show in your VO2 readings, running hard on the treadmill feels harder, even at 0%. But there’s more to it than just wind resistance. A 6-minute mile is kind of the unofficial threshold of fast endurance running. And if you’re running hills, the treadmill incline calculator can help with that math, both calculating actual elevation gained and estimating perceived effort pace based on the incline grade your treadmill is set at. Find a route where you can easily see the distance markers, grab your stopwatch, and see where your feet take you. This must be a number. 2:58 : 1600m . Track Interval Pace Calculator 4:00 Mile . Even on a calm day, you have to move aside air when you’re running outdoors and that takes energy. Determine what your pace was for your training run around the neighborhood or track. Select the units for the distance you ran or your goal race, either kilometers or miles (1600 meters = 1.6 kilometers, etc. Running pace table for pacing between 6:00 minute / mile pace through to 6:59 minute / mile … And then there’s perceived effort. Enter the time it took you to run that distance or your goal time, in hh:mm:ss format after the “In:” heading. But is that true? It doesn’t matter whether you’re a runner or not, or whether you ever plan to toe the starting line of a marathon or 10K. Use the treadmill pace calculator above, or the pace conversion tables below to quickly go from minutes per mile to miles per hour, and vice versa. That’s where this tool comes in. If your pace is 9.5 minutes per mile and you ran 3 miles: 9.5 min per mi × 3 mi = 28.5 minutes = 28 minutes, 30 seconds How to calculate running speed. 3:58 Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. If you’ve ever run a hard workout on the treadmill, you know that it feels tougher than the same workout would have felt outdoors. To calculate this number, we started with the research published by Jack Daniels in his book.