Mile Pace Chart
A mile run in 8:00 is 8:00 per mile (4:58 per km), reaching the quarter in 2:00 and the half in 4:00. A 6:00 mile is 3:44/km and a 10:00 mile is 6:13/km. This chart lists 73 mile times from 4:00 to 16:00 in 10-second steps, with quarter and half-mile splits. Pick a row for every split and a printable band.
Average pace
8:00/mi
Finish
8:00
4:58 /km
¼ mile2:00
½ mile4:00
¾ mile6:00
8:00 for the mile needs 8:00 per mile or 4:58 per kilometre, even pace.
Units
Split
| Goal | Per mile | Per km | Quarter | Half mile |
|---|---|---|---|---|
| 4:00 | 4:00 | 2:29 | 1:00 | 2:00 |
| 4:10 | 4:10 | 2:35 | 1:03 | 2:05 |
| 4:20 | 4:20 | 2:42 | 1:05 | 2:10 |
| 4:30 | 4:30 | 2:48 | 1:08 | 2:15 |
| 4:40 | 4:40 | 2:54 | 1:10 | 2:20 |
| 4:50 | 4:50 | 3:00 | 1:13 | 2:25 |
| 5:00 | 5:00 | 3:06 | 1:15 | 2:30 |
| 5:10 | 5:10 | 3:13 | 1:18 | 2:35 |
| 5:20 | 5:20 | 3:19 | 1:20 | 2:40 |
| 5:30 | 5:30 | 3:25 | 1:23 | 2:45 |
| 5:40 | 5:40 | 3:31 | 1:25 | 2:50 |
| 5:50 | 5:50 | 3:37 | 1:28 | 2:55 |
| 6:00 | 6:00 | 3:44 | 1:30 | 3:00 |
| 6:10 | 6:10 | 3:50 | 1:33 | 3:05 |
| 6:20 | 6:20 | 3:56 | 1:35 | 3:10 |
| 6:30 | 6:30 | 4:02 | 1:38 | 3:15 |
| 6:40 | 6:40 | 4:09 | 1:40 | 3:20 |
| 6:50 | 6:50 | 4:15 | 1:43 | 3:25 |
| 7:00 | 7:00 | 4:21 | 1:45 | 3:30 |
| 7:10 | 7:10 | 4:27 | 1:48 | 3:35 |
| 7:20 | 7:20 | 4:33 | 1:50 | 3:40 |
| 7:30 | 7:30 | 4:40 | 1:53 | 3:45 |
| 7:40 | 7:40 | 4:46 | 1:55 | 3:50 |
| 7:50 | 7:50 | 4:52 | 1:58 | 3:55 |
| 8:00 | 8:00 | 4:58 | 2:00 | 4:00 |
| 8:10 | 8:10 | 5:04 | 2:03 | 4:05 |
| 8:20 | 8:20 | 5:11 | 2:05 | 4:10 |
| 8:30 | 8:30 | 5:17 | 2:08 | 4:15 |
| 8:40 | 8:40 | 5:23 | 2:10 | 4:20 |
| 8:50 | 8:50 | 5:29 | 2:13 | 4:25 |
| 9:00 | 9:00 | 5:36 | 2:15 | 4:30 |
| 9:10 | 9:10 | 5:42 | 2:18 | 4:35 |
| 9:20 | 9:20 | 5:48 | 2:20 | 4:40 |
| 9:30 | 9:30 | 5:54 | 2:23 | 4:45 |
| 9:40 | 9:40 | 6:00 | 2:25 | 4:50 |
| 9:50 | 9:50 | 6:07 | 2:28 | 4:55 |
| 10:00 | 10:00 | 6:13 | 2:30 | 5:00 |
| 10:10 | 10:10 | 6:19 | 2:33 | 5:05 |
| 10:20 | 10:20 | 6:25 | 2:35 | 5:10 |
| 10:30 | 10:30 | 6:31 | 2:38 | 5:15 |
| 10:40 | 10:40 | 6:38 | 2:40 | 5:20 |
| 10:50 | 10:50 | 6:44 | 2:43 | 5:25 |
| 11:00 | 11:00 | 6:50 | 2:45 | 5:30 |
| 11:10 | 11:10 | 6:56 | 2:48 | 5:35 |
| 11:20 | 11:20 | 7:03 | 2:50 | 5:40 |
| 11:30 | 11:30 | 7:09 | 2:53 | 5:45 |
| 11:40 | 11:40 | 7:15 | 2:55 | 5:50 |
| 11:50 | 11:50 | 7:21 | 2:58 | 5:55 |
| 12:00 | 12:00 | 7:27 | 3:00 | 6:00 |
| 12:10 | 12:10 | 7:34 | 3:03 | 6:05 |
| 12:20 | 12:20 | 7:40 | 3:05 | 6:10 |
| 12:30 | 12:30 | 7:46 | 3:08 | 6:15 |
| 12:40 | 12:40 | 7:52 | 3:10 | 6:20 |
| 12:50 | 12:50 | 7:58 | 3:13 | 6:25 |
| 13:00 | 13:00 | 8:05 | 3:15 | 6:30 |
| 13:10 | 13:10 | 8:11 | 3:18 | 6:35 |
| 13:20 | 13:20 | 8:17 | 3:20 | 6:40 |
| 13:30 | 13:30 | 8:23 | 3:23 | 6:45 |
| 13:40 | 13:40 | 8:30 | 3:25 | 6:50 |
| 13:50 | 13:50 | 8:36 | 3:28 | 6:55 |
| 14:00 | 14:00 | 8:42 | 3:30 | 7:00 |
| 14:10 | 14:10 | 8:48 | 3:33 | 7:05 |
| 14:20 | 14:20 | 8:54 | 3:35 | 7:10 |
| 14:30 | 14:30 | 9:01 | 3:38 | 7:15 |
| 14:40 | 14:40 | 9:07 | 3:40 | 7:20 |
| 14:50 | 14:50 | 9:13 | 3:43 | 7:25 |
| 15:00 | 15:00 | 9:19 | 3:45 | 7:30 |
| 15:10 | 15:10 | 9:25 | 3:48 | 7:35 |
| 15:20 | 15:20 | 9:32 | 3:50 | 7:40 |
| 15:30 | 15:30 | 9:38 | 3:53 | 7:45 |
| 15:40 | 15:40 | 9:44 | 3:55 | 7:50 |
| 15:50 | 15:50 | 9:50 | 3:58 | 7:55 |
| 16:00 | 16:00 | 9:57 | 4:00 | 8:00 |
Tap or press Enter on any row for its splits and pace band.
| Mile | Split | Pace | Elapsed |
|---|---|---|---|
| 1 | 8:00 | 8:00 | 8:00 |
Free PDF, no email. Print at 100% scale; on wet days, cover it with clear tape.
How do you work out mile pace from a goal time?
Divide the goal time by the distance. A mile is 1.6093 km, or 1 miles. For a 8:00:
8.00 min ÷ 1.000 mi = 8.000 min per mile
8.00 min ÷ 1.609 km = 4.971 min per km
8:00 = 8:00/mi = 4:58/km
The chart above repeats that sum for all 73 goal times from 4:00 to 16:00. The last split of any distance that is not a whole number of miles or kilometres is a partial split, timed in proportion to its length, and every split list adds up exactly to the goal.
Is a mile the same as four laps of a track?
Almost. Four laps of a standard 400 m track is 1,600 m, 9.344 m short of a mile (1,609.344 m). Track miles start from a separate line about 9 m behind the 1,600 m start for that reason. The chart's quarter-mile checkpoints are true quarter miles (402.336 m), so on a track you pass each 400 m mark a little under a second before the quarter time shown at a 6:00 pace.
How should you pace a mile race?
Close to even. The mile is short enough that a fast first lap costs more in the third lap than it saves, and the third lap is where most mile races are lost. Use the even-split row as the plan and the −1% option if you like to save a little for the last lap. The world record, 3:43.13 by Hicham El Guerrouj in Rome in 1999, averaged just under 56 seconds a lap.
Can I plan training for a mile?
The pace calculator solves any time, distance and pace, and the VDOT calculator turns a recent race into training paces. For a dated week-by-week block, the race planner covers the 5K, 10K, half marathon and marathon.
Can I save the mile pace chart as an image?
Yes. The image below holds 12 round mile goal times, 5:00 to 12:00, with the pace per mile, the pace per km and the even-pace halfway split for each, worked out by the same engine as the table above. Save it to your phone for race week or send it to your training group: a link to this page previews with the same chart. For any other goal time, use the full chart or the chart PDF.
Frequently asked questions
What pace is an 8 minute mile per km?
4:58 per kilometre. An 8:00 mile is 7.5 miles per hour, or 12.07 km/h.
What is a good mile time?
It depends on age and training, but under 8:00 is a common target for recreational runners, under 6:00 for club runners, and under 5:00 for competitive runners. The chart covers everything from 4:00 to 16:00, which includes brisk walking.
Can I print a pace band for a mile?
Yes. Select a row and download the band. For the mile it lists the elapsed time at the end of the mile, and in kilometre mode at 1 km and the finish.