7 minute mile pace
A 7 minute mile is 4:21 per kilometre, or 8.57 mph and 13.79 km/h.
Held evenly from start to finish, that pace gets you:
- 5K in 21:45 · Sub 22 minute 5K pace
- 10K in 43:30 · Split breakdown
- Half marathon in 1:31:46 · Sub 1:30 half marathon pace
- Marathon in 3:03:32 · Sub 3:05 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/mile feels in training and read across for the race times a runner at that level can expect.
| If 7:00 min/mile is… | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| your easy running paceVDOT 58 – 73 | 14:28 – 17:36 | 30:05 – 36:29 | 1:06:18 – 1:20:40 | 2:18:54 – 2:48:34 |
| your marathon paceVDOT 51 – 57 | 17:48 – 19:37 | 36:55 – 40:40 | 1:21:37 – 1:30:02 | 2:50:30 – 3:07:40 |
| your threshold (tempo) paceVDOT 49 – 50 | 19:49 – 20:25 | 41:05 – 42:19 | 1:30:58 – 1:33:44 | 3:09:32 – 3:15:09 |
| your interval paceVDOT 43 – 45 | 21:47 – 22:46 | 45:11 – 47:12 | 1:40:08 – 1:44:39 | 3:28:04 – 3:37:08 |
| your mile race pace (repetition pace)VDOT 41 | 23:44 | 49:14 | 1:49:10 | 3:46:10 |
From the Daniels VDOT model behind the race time predictor, which assumes you are trained for each distance.
More
Nearby paces: 6:00 min/mile · 6:30 min/mile · 7:30 min/mile · 8:00 min/mile
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.