7 minute km pace
A 7 minute km is 11:16 per mile, or 5.33 mph and 8.57 km/h.
Held evenly from start to finish, that pace gets you:
- 5K in 35:00 · Sub 35 minute 5K pace
- 10K in 1:10:00 · Sub 1:10 10K pace
- Half marathon in 2:27:41 · Sub 2:30 half marathon pace
- Marathon in 4:55:22 · Sub 5 hour marathon pace
Your potential
The same pace means different things depending on the effort it is for you.
Find the row that matches how 7:00 min/km feels in training and read across for the race times a runner at that level can expect.
| If 7:00 min/km is… | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| your easy running paceVDOT 32 – 40 | 24:08 – 29:12 | 50:05 – 1:00:42 | 1:51:04 – 2:14:29 | 3:49:57 – 4:36:25 |
| your marathon paceVDOT 28 – 31 | 29:32 – 32:26 | 1:01:24 – 1:07:30 | 2:16:00 – 2:29:20 | 4:39:24 – 5:05:38 |
| your threshold (tempo) paceVDOT 27 – 28 | 32:45 – 33:42 | 1:08:11 – 1:10:10 | 2:30:47 – 2:35:06 | 5:08:29 – 5:16:58 |
From the Daniels VDOT model behind the race time predictor, which assumes you are trained for each distance.
More
Nearby paces: 6:00 min/km · 6:30 min/km · 7:30 min/km · 8:00 min/km
Convert another pace with the pace converter, or see a whole range on the pace conversion chart.
Training for a race? Browse 5K, 10K, half marathon and marathon training plans on Training Plan.