Mile Pace Calculator
Turn a target mile time into a pace per kilometre and the lap times to run it.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
pace = target time ÷ 1 mile
The splits assume an even pace from start to finish. Each one is the elapsed time to be on when you pass that point.
What to watch out for
The mile is short enough to need a long warm-up: 15 minutes of easy running, some drills and a couple of fast strides. Start at target pace, without sprinting. The first lap feels easy and tells you little.
The third lap is where miles are lost, because it hurts and the finish is not yet close. Treat it as the lap to concentrate on, and leave the kick for the last 200 m.
Frequently Asked Questions
What lap time do I need for a 7-minute mile?
About 1:44 per 400 m lap, which is 4:21 per km.
How many laps of a track is a mile?
Four laps of a 400 m track is 1,600 m, so a mile is four laps plus 9.34 m. Many tracks mark a mile start for this.
How far is a mile compared with 1,500 m?
A mile is 109.34 m longer. At a 7:00 mile pace that gap takes 0:29.