When driving a car, riding a bike, or stepping onto a treadmill for the first time, the first value you probably look at to evaluate your performance is "speed" (kilometers/hour or miles/hour). However, when you mingle with outdoor runners or buy a running watch, you notice that everyone uses the word "pace" instead of "speed." Sentences like "I'm running at a 5 pace" or "my goal is a 6:30 pace" can be confusing at first. So, what exactly is the difference between pace and speed, and why is the entire running world built around the concept of pace? In this article, we will examine the differences between these two concepts, their usage areas, and how you can convert your own values to each other using the Running Pace Calculator tool.
What is Speed?
Speed, in its simplest definition, is the distance covered in a specific time period. The speed unit we are most familiar with in our daily lives is "km/h" or "mph" (miles per hour).
- Mathematical Equivalent: Speed = Distance / Time
- Example: If you run non-stop at the same speed for one hour and cover 10 kilometers, your speed is 10 km/h. When you type "10.0" on the treadmill screen, the belt rotates at this speed.
The unit of speed makes a lot of sense for motor vehicles, bicycles, or sprint (very short distance) runs. Because in these cases, the focus is on "how fast you can go." However, things change a bit in long-distance running.
What is Pace?
Pace is the exact opposite of speed. It expresses the time it takes to cover a specific distance. In the running world, it is standardly used as "minutes/kilometer" (min/km) or "minutes/mile."
- Mathematical Equivalent: Pace = Time / Distance
- Example: If you run a 1-kilometer distance in 6 minutes, your pace is expressed as 6:00 min/km (or simply a 6 pace).
If you noticed, with the concept of speed, as the value gets larger (going from 10 km/h to 12 km/h), it means you are going faster. But with the concept of pace, as the value gets smaller (dropping from a 6:00 pace to a 5:00 pace), it means you are running faster. This is because you are covering the same distance in a shorter time.
Why Do Runners Use Pace Instead of Speed?
There are entirely practical and strategic reasons why runners use pace instead of km/h:
1. Ease of Mental Calculation
When running, the oxygen going to your brain decreases, making complex math calculations difficult. Races are generally run over specific distances (5K, 10K, 21K, 42K), not over time.
- Speed Scenario: You are in a 10K race, and your speed is 11.4 km/h. Can you mentally calculate how long it will take you to finish the race while running? Quite difficult.
- Pace Scenario: You are in a 10K race, and your watch shows a 5:30 pace. 10 x 5.5 = 55 minutes. You can instantly calculate that you will cross the finish line in 55 minutes. Every time you pass a kilometer marker, checking your watch to see if you have deviated from your goal (e.g., passing the 3rd km at 16:30) is child's play with pace.
2. Training Management and Programming
When writing running programs, coaches focus on time or pace, not speed. The command "Run at a 6:15 pace for 20 minutes" is a clearer target for the runner to adjust their tempo. Also, in interval training, they say "run 400 meters in 1 minute 45 seconds," not "run at this km/h speed."
3. Race Strategy (Pacing)
The most important thing in long-distance running is managing energy correctly. If you start a marathon too fast, you will be completely devoid of energy in the last 10 kilometers and "hit the wall." Marathoners determine in advance what pace they will pass each kilometer when planning the race. Checking the seconds per kilometer is a much more precise method than checking the speed per hour.
Treadmill vs. Outdoor Difference
This is the issue that confuses treadmill users the most. Because treadmills standardly display values in km/h or mph. Someone used to running outside at a 6:00 pace may not know what speed to set the treadmill to when they get on it.
It's hard to do these conversions manually. For example, if you are running at 12 km/h on a treadmill, this corresponds exactly to a 5:00 min/km pace. If you set the belt to 10 km/h, that means a 6:00 pace. You can use our Running Pace Calculator tool to quickly make these conversions or convert your data on the treadmill (or outside) to the other unit. When you enter the distance and time into the tool, it will give you both the Pace (min/km) and Average Speed (km/h) values.
Which One Should We Track?
Short answer: Pace.
If you run regularly, have goals, or participate in races, you need to forget the concept of speed (km/h) and completely get used to the concept of pace. You should definitely put the "Average Pace" and "Current Pace" data on the main screen of your running watch or running app (Strava, Nike Run Club, etc.) on your phone.
Current pace shows how fast you are at that second; average pace shows the total time elapsed since the beginning of the workout divided by the total distance. You should always trust your average pace value in races and long runs, because your current pace can be affected by GPS signal fluctuations.
In conclusion, "Speed" is your vehicle's speedometer, while "Pace" is your navigation showing when you will reach your destination. In the running world, navigation always wins!
