Running Pace Frequently Asked Questions

Pace per mile is the time you take to cover one mile. If you run 3 miles in 27 minutes, your average pace is 9:00 per mile.

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Divide the total elapsed time by the distance covered. The Mile Pace Calculator handles the time conversion and shows pace per mile, pace per kilometer and speed together.

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Average pace = elapsed time ÷ distance. Convert the whole time to seconds first, divide by the distance, and then turn the result back into minutes and seconds.

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Yes. Multiply pace by distance. A 9:00 mile pace held for 5 miles gives 45:00 before stops or pace changes.

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Yes. Divide elapsed time by pace, using the same time unit for both. Thirty minutes at 10:00 per mile gives 3 miles.

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Average pace spreads your full elapsed time evenly across the distance. It does not show every surge, hill, stop or slow segment inside the run.

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It uses whichever time you enter. Use elapsed time if you want stops included, or moving time if you want the pace only while you were moving.

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Clock time is base 60, while decimal numbers are base 10. Entering 8:30 as 8.3 would mean 8 minutes 18 seconds, so the calculator keeps minutes and seconds in separate fields.

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No. Pace is time per unit of distance, while speed is distance per unit of time. Faster running means a lower pace number but a higher speed number.

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People may use “mile pacer” for a runner, watch feature or calculator that helps hold a target mile pace. On this site, the calculator turns a goal pace into finish times and split checkpoints.

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It normally means a time for each mile, such as 8 minutes per mile. The clearer notation is min/mile or /mi.

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A mile is a distance, so it does not contain a fixed number of minutes. Your time depends on speed: 4 mph takes 15:00, 6 mph takes 10:00, and 8 mph takes 7:30.

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There is no fixed number because a mile measures distance. Convert your mile time to seconds by multiplying the minutes by 60 and adding the remaining seconds.

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Your mile time equals your pace when the distance is exactly one mile. Enter a recent distance and time in the calculator if you want to estimate your average mile pace.

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Yes. Add the segment times, add the segment distances, then divide the total time by total distance. Do not simply average two pace numbers unless both segments cover the same distance.

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Your watch may use moving time, GPS smoothing, auto-pause or a slightly different measured distance. Compare the exact distance and time values before assuming the calculation is wrong.

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Yes. The same time ÷ distance formula works for walking, hiking and run-walk sessions. Slower results may be easier to read in minutes per mile or kilometer.

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Yes. You can enter values such as 3.1 miles or 7.44 kilometers. Keep the unit beside the number because the same value describes different distances in miles and kilometers.

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A basic pace calculator only extends a constant pace. Use the Race Time Predictor when you want a distance-based estimate that accounts for slowing over longer races.

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Use the two values you know. Distance plus time gives pace, distance plus pace gives time, and time plus pace gives distance.

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One international mile is exactly 1.609344 kilometers. The Miles to KM Converter keeps the full factor before display rounding.

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One kilometer is about 0.621371 mile. Because a mile is longer, the numerical value in miles is smaller than the same distance in kilometers.

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Half a mile is exactly 0.804672 kilometer, or 804.672 meters.

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1.5 miles is exactly 2.414016 kilometers.

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No. 8K means 8 kilometers, which is about 4.97097 miles.

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The official marathon distance is 42.195 kilometers, about 26.218757 miles. The common 26.2-mile label is rounded.

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Divide the seconds-per-mile value by 1.609344. The Pace Converter does this without first rounding the conversion factor.

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Multiply the seconds-per-kilometer value by 1.609344, then change the result back into minutes and seconds.

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No. It expresses the same speed over a different distance unit. An 8:00 mile and its kilometer equivalent describe one identical effort.

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A kilometer is shorter than a mile, so the time needed for one kilometer is lower at the same speed.

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Yes. One mile equals 1,609.344 meters, 1,760 yards and 5,280 feet.

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No. More digits only change the display. Any measurement error in the original GPS distance remains after conversion.

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0.25 miles equal 0.402336 kilometers before display rounding. For a quick answer to three decimals, that is 0.402 km.

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0.5 miles equal 0.804672 kilometers before display rounding. For a quick answer to three decimals, that is 0.805 km.

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1 mile equals 1.609344 kilometers before display rounding. For a quick answer to three decimals, that is 1.609 km.

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1.5 miles equal 2.414016 kilometers before display rounding. For a quick answer to three decimals, that is 2.414 km.

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1.8 miles equal 2.896819 kilometers before display rounding. For a quick answer to three decimals, that is 2.897 km.

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2 miles equal 3.218688 kilometers before display rounding. For a quick answer to three decimals, that is 3.219 km.

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2.8 miles equal 4.506163 kilometers before display rounding. For a quick answer to three decimals, that is 4.506 km.

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3.1 miles equal 4.988966 kilometers before display rounding. For a quick answer to three decimals, that is 4.989 km.

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3.2 miles equal 5.149901 kilometers before display rounding. For a quick answer to three decimals, that is 5.150 km.

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3.4 miles equal 5.471770 kilometers before display rounding. For a quick answer to three decimals, that is 5.472 km.

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3.6 miles equal 5.793638 kilometers before display rounding. For a quick answer to three decimals, that is 5.794 km.

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4 miles equal 6.437376 kilometers before display rounding. For a quick answer to three decimals, that is 6.437 km.

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4.4 miles equal 7.081114 kilometers before display rounding. For a quick answer to three decimals, that is 7.081 km.

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5 miles equal 8.046720 kilometers before display rounding. For a quick answer to three decimals, that is 8.047 km.

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6 miles equal 9.656064 kilometers before display rounding. For a quick answer to three decimals, that is 9.656 km.

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8 miles equal 12.874752 kilometers before display rounding. For a quick answer to three decimals, that is 12.875 km.

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10 miles equal 16.093440 kilometers before display rounding. For a quick answer to three decimals, that is 16.093 km.

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13.1 miles equal 21.082406 kilometers before display rounding. For a quick answer to three decimals, that is 21.082 km.

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18 miles equal 28.968192 kilometers before display rounding. For a quick answer to three decimals, that is 28.968 km.

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20 miles equal 32.186880 kilometers before display rounding. For a quick answer to three decimals, that is 32.187 km.

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26.2 miles equal 42.164813 kilometers before display rounding. For a quick answer to three decimals, that is 42.165 km.

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30 miles equal 48.280320 kilometers before display rounding. For a quick answer to three decimals, that is 48.280 km.

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Divide 60 by the pace in decimal minutes. A 10:00 mile is 6 mph, while an 8:00 mile is 7.5 mph.

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Divide 60 by the speed in mph. At 5 mph, one mile takes 12:00.

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A 7:00 mile is about 8.57 mph, or 13.80 km/h. Use the nearest setting your treadmill actually supports.

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The display reports the distance calculated by the treadmill from belt movement. Calibration, maintenance and belt behavior can affect its accuracy, so it may not match a GPS or measured outdoor route exactly.

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No. Belt speed still converts to pace with the same formula. Incline changes effort, not the displayed distance-per-time relationship.

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Use the unit printed on the machine display. Choosing the wrong unit produces a large pace error.

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Miles per minute is speed, not pace. Multiply miles per minute by 60 to get mph.

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Five mph equals a 12:00 mile. Whether that feels like jogging or fast walking depends on the person, stride and terrain.

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Twenty mph means a 3:00 mile pace and is sprint-level speed, not a normal distance-running pace. Do not use a brief peak-speed reading as if it were a sustainable mile pace.

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Most treadmills use fixed button increments such as 0.1 mph. The rounded setting will produce a slightly different pace from the exact mathematical speed.

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Yes. Choose speed or pace, add the distance, and the Treadmill Pace Calculator will show the constant-speed workout time.

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Only if you enter or run that time. A constant-speed calculation does not automatically add acceleration, warm-up, pauses or cooldown.

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3 mph equals about 20:00 per mile and 4.83 km/h. A treadmill may require the nearest supported speed increment.

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3.5 mph equals about 17:09 per mile and 5.63 km/h. A treadmill may require the nearest supported speed increment.

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4 mph equals about 15:00 per mile and 6.44 km/h. A treadmill may require the nearest supported speed increment.

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4.5 mph equals about 13:20 per mile and 7.24 km/h. A treadmill may require the nearest supported speed increment.

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5 mph equals about 12:00 per mile and 8.05 km/h. A treadmill may require the nearest supported speed increment.

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5.5 mph equals about 10:55 per mile and 8.85 km/h. A treadmill may require the nearest supported speed increment.

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6 mph equals about 10:00 per mile and 9.66 km/h. A treadmill may require the nearest supported speed increment.

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6.5 mph equals about 9:14 per mile and 10.46 km/h. A treadmill may require the nearest supported speed increment.

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7 mph equals about 8:34 per mile and 11.27 km/h. A treadmill may require the nearest supported speed increment.

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7.5 mph equals about 8:00 per mile and 12.07 km/h. A treadmill may require the nearest supported speed increment.

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8 mph equals about 7:30 per mile and 12.87 km/h. A treadmill may require the nearest supported speed increment.

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8.5 mph equals about 7:04 per mile and 13.68 km/h. A treadmill may require the nearest supported speed increment.

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9 mph equals about 6:40 per mile and 14.48 km/h. A treadmill may require the nearest supported speed increment.

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9.5 mph equals about 6:19 per mile and 15.29 km/h. A treadmill may require the nearest supported speed increment.

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10 mph equals about 6:00 per mile and 16.09 km/h. A treadmill may require the nearest supported speed increment.

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10.5 mph equals about 5:43 per mile and 16.90 km/h. A treadmill may require the nearest supported speed increment.

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11 mph equals about 5:27 per mile and 17.70 km/h. A treadmill may require the nearest supported speed increment.

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11.5 mph equals about 5:13 per mile and 18.51 km/h. A treadmill may require the nearest supported speed increment.

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12 mph equals about 5:00 per mile and 19.31 km/h. A treadmill may require the nearest supported speed increment.

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A 1.5-mile run is exactly 2.414016 kilometers.

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Twelve minutes for 1.5 miles is an 8:00 mile pace, about 4:58 per kilometer and 7.5 mph.

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Ten minutes for 1.5 miles is about 6:40 per mile, 4:09 per kilometer and 9 mph.

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Nine minutes for 1.5 miles is a 6:00 mile pace, about 3:44 per kilometer and 10 mph.

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The full distance is 2,414.016 meters. That is six complete 400-meter laps plus 14.016 meters, so six laps alone is slightly short.

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The pace is 8:00 per mile, so 5 miles takes 40:00 if the same pace is held.

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Segment time covers only that section. Elapsed split time runs from the start through the end of the section.

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Multiply the mile time by 400 ÷ 1,609.344. A true 400-meter split is slightly less than one quarter of a mile time.

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Four laps of a 400-meter track equal 1,600 meters, which is about 0.994194 mile. A full international mile needs another 9.344 meters.

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Yes. The Track Pace Calculator builds stopwatch checkpoints, including a shorter final segment when the distance is not a whole number of laps.

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It multiplies one pace by a distance without adding fatigue. It is useful for splits, but it is not the same as a race prediction.

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Prediction formulas normally allow pace to slow as distance increases. Constant pace assumes no slowdown at all.

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You can calculate a model estimate, but the gap is large and marathon preparation matters. Compare the result with weekly mileage and a longer recent race when possible.

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It controls how much the predicted pace slows as distance grows. A higher exponent produces more slowdown over longer target distances.

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Yes. The same model can estimate a shorter target, though a recent effort close to the target distance usually gives a more relevant comparison.

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There is no required mile time for a healthy 40-year-old. Use the Age-Graded Running Calculator to compare a measured result with the selected male road table instead of treating one internet average as a rule.

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There is no universal target because health, training history and mobility matter more than age alone. Age grading can put a completed measured mile into context without turning it into medical advice.

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Some trained runners can, but it is a demanding performance and not a general health standard. Compare the actual result with an age-grade table rather than assuming every runner should chase it.

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A 7:00 mile is faster than many recreational mile results, but the meaning changes with age, sex reference table, course, conditions and whether the distance was measured accurately.

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No single pace is too slow for everyone. A 20:00 mile may be a purposeful walk, a return-to-activity pace or part of a run-walk plan.

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A 45:00 5K is about 14:29 per mile or 9:00 per kilometer. It is a completed result, and whether it suits you depends on your starting point and goal.

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A fast pace is relative to the distance and runner. Sprint pace, one-mile pace, 5K pace and marathon pace should not be compared as if they were interchangeable.

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Use a pace that matches the purpose of the run and your current fitness. Easy runs, short intervals and races should not all have one target pace.

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A single age average can hide differences in distance, timing method and the population measured. Age grading is more transparent because it shows the source table, factor and standard used.

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Running can count as vigorous aerobic activity, but the right amount depends on your health and present fitness. Start at a manageable level and use professional medical advice when symptoms or known conditions make exercise safety uncertain.

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There is no required number of running days. Weekly activity can combine running, walking, strength and balance work, with recovery adjusted to the person.

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Both can contribute useful activity, but intensity and total work differ. Choose the option you can do safely and consistently rather than comparing time alone.

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Many people build toward 5K with gradual walking and running, but the starting point should match current ability. A run-walk plan lets you control both parts instead of forcing continuous running immediately.

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It can add activity, but body-weight change also depends on food intake, total activity and consistency. A one-mile run does not guarantee a particular result.

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No. It compares a race result with a statistical running standard. It does not diagnose fitness, heart health or safe training intensity.

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It means your time is twice the 100% age standard after the calculator applies the selected table and event. It is a performance comparison, not a percentile of all people.

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You can inspect both source tables, but each uses its own standards. Always keep the selected reference table visible with the result.

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The age-graded time applies the published age factor to show an open-age equivalent. Your actual finish remains unchanged.

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An easy pace should fit the purpose of an easy run and remain controlled. A calculator can give a range from a recent race, but fatigue, weather and terrain can still change the sensible pace.

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Tempo or threshold pace is a controlled hard training pace, not an all-out sprint. The exact duration and pace depend on the training method you are following.

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Interval pace is used for repeated work bouts with recovery. Always keep the repetition distance and recovery beside the pace because the pace alone does not describe the workout.

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No. It can provide pace references and split times from a recent race. It does not schedule your weekly mileage, recovery or progression.

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Heat and humidity can increase the effort needed to hold the same pace. The Heat Running Pace Calculator shows a coaching range, not a safe-to-run signal.

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Use the actual air temperature plus humidity or dew point for the model. Sun, wind and individual heat response still sit outside the calculation.

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No. It only estimates extra time from the selected weather inputs. Follow local heat warnings and stop if you feel unwell.

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It adds the distance covered during the run interval and walk interval, then divides the full cycle time by that combined distance.

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The two intervals may cover different distances or last for different times. Combined pace must come from total time divided by total distance.

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No. The final run or walk interval may be partial when the target distance is reached in the middle of the cycle.

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Yes. Enter each duration and pace separately. The Run-Walk Pace Calculator repeats that exact order.

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Only when the calculation explicitly includes it. A work-bout planner that treats recovery as time will not invent a recovery distance.

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My Mile is the site’s browser-based record book for saved activities, plans, estimates and conversions.

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No. Records are stored in this browser for this site, so there is no sign-up.

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Yes. Each current calculator can pass a relevant result into My Mile. The saved record keeps the tool name and the main inputs or outputs needed to understand it later.

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Yes. You can add a completed activity manually when it was not created by one of the calculators.

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They stay in local browser storage on the current device and domain. They are not synced to an account or sent to a server.

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No. Export a JSON backup from the old browser and import it into the new one.

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Yes. JSON preserves the full record data for backup and import, while CSV provides a simpler spreadsheet summary.

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Yes. You can update the record details after saving.

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The page provides a short undo opportunity after deletion. Keep a JSON backup if the records matter to you.

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Browser storage is tied to the site origin. Export the JSON before migration, then import it on the final domain.

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It compares your full-marathon finish with sourced historical marathon finishes from a selected group of public figures. It shows the time gap, race, year and evidence label.

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No. Marathon average pace is not an all-out one-mile result. The matcher keeps recorded full-marathon finishes at the same distance.

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London Marathon Events reports 2:45:24 in its 2019 race report. This is one historical finish, not a current-fitness assessment.

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Contemporary local race reporting records 2:44:06. The source is labeled a credible report, not independently retrieved organizer verification.

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New York Road Runners published 2:57:06 in its 2021 event statistics.

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It uses 2:58:43 at Barcelona in 2021 from the official race results, rather than a different time or distance recorded by his watch.

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Kyoto University’s CiRA report records 3:25:11. The participant-institution source remains in the broader evidence filter, not organizer-only.

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The race organizer’s history records 5:09:08 in 1983. The year matters: it does not describe his current fitness.

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No. The entry is the WCVB meteorologist. Boston.com reports an unofficial 5:57:32 at Boston in 2026; the note and broader evidence label remain visible.

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A university can provide first-hand information about its own participant, but it is not the race timing authority. The source label preserves that distinction.

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It excludes media and participant-institution reports, including unofficial race-day reporting. The nearest match can change because fewer records are available.

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They may use different races, watch times, gun and net times, rounded values or transcription errors. Check the exact event and year, then prefer the organizer’s own result.

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Your input may exceed the slowest recorded result in the selected pool. The matcher then identifies the nearest available record outside the recorded range and displays the actual gap.

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No. Accepted input and dataset coverage are different. The calculator does not invent results to populate every time bracket.

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It multiplies your average mile pace by 42,195 ÷ 1,609.344 to extend that speed to a marathon, then compares the arithmetic result with this same recorded dataset. It is not a marathon prediction.

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Yes, provided it stays labeled as a prediction. Saving it in My Mile creates a comparison, not a completed activity.

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No. Rank describes only the selected records in the current evidence filter. It does not measure your standing among all marathon finishers or all celebrities.

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Not necessarily. A first marathon, charity run or older result may differ from someone’s fastest finish. Read the event, year and context beside the result.

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No affiliation or endorsement is claimed. Inclusion records a sourced running result; it does not certify beliefs, character or private conduct.

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Yes. My Mile saves locally for this browser and domain. Export a backup before clearing site data, switching devices or moving to another domain.

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A 4:00 mile pace equals about 2:29 per kilometer and 15.00 mph. These values describe the same constant speed.

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A 4:30 mile pace equals about 2:48 per kilometer and 13.33 mph. These values describe the same constant speed.

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A 5:00 mile pace equals about 3:06 per kilometer and 12.00 mph. These values describe the same constant speed.

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A 5:30 mile pace equals about 3:25 per kilometer and 10.91 mph. These values describe the same constant speed.

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A 6:00 mile pace equals about 3:44 per kilometer and 10.00 mph. These values describe the same constant speed.

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A 6:30 mile pace equals about 4:02 per kilometer and 9.23 mph. These values describe the same constant speed.

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A 7:00 mile pace equals about 4:21 per kilometer and 8.57 mph. These values describe the same constant speed.

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A 7:30 mile pace equals about 4:40 per kilometer and 8.00 mph. These values describe the same constant speed.

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An 8:00 mile pace equals about 4:58 per kilometer and 7.50 mph. These values describe the same constant speed.

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An 8:30 mile pace equals about 5:17 per kilometer and 7.06 mph. These values describe the same constant speed.

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A 9:00 mile pace equals about 5:36 per kilometer and 6.67 mph. These values describe the same constant speed.

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A 9:30 mile pace equals about 5:54 per kilometer and 6.32 mph. These values describe the same constant speed.

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A 10:00 mile pace equals about 6:13 per kilometer and 6.00 mph. These values describe the same constant speed.

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A 10:30 mile pace equals about 6:31 per kilometer and 5.71 mph. These values describe the same constant speed.

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An 11:00 mile pace equals about 6:50 per kilometer and 5.45 mph. These values describe the same constant speed.

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An 11:30 mile pace equals about 7:09 per kilometer and 5.22 mph. These values describe the same constant speed.

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A 12:00 mile pace equals about 7:27 per kilometer and 5.00 mph. These values describe the same constant speed.

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A 12:30 mile pace equals about 7:46 per kilometer and 4.80 mph. These values describe the same constant speed.

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A 13:00 mile pace equals about 8:05 per kilometer and 4.62 mph. These values describe the same constant speed.

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A 13:30 mile pace equals about 8:23 per kilometer and 4.44 mph. These values describe the same constant speed.

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A 14:00 mile pace equals about 8:42 per kilometer and 4.29 mph. These values describe the same constant speed.

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A 14:30 mile pace equals about 9:01 per kilometer and 4.14 mph. These values describe the same constant speed.

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A 15:00 mile pace equals about 9:19 per kilometer and 4.00 mph. These values describe the same constant speed.

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A 3:00 per kilometer pace equals about 4:50 per mile and 20.00 km/h.

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A 3:30 per kilometer pace equals about 5:38 per mile and 17.14 km/h.

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A 4:00 per kilometer pace equals about 6:26 per mile and 15.00 km/h.

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A 4:30 per kilometer pace equals about 7:15 per mile and 13.33 km/h.

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A 5:00 per kilometer pace equals about 8:03 per mile and 12.00 km/h.

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A 5:30 per kilometer pace equals about 8:51 per mile and 10.91 km/h.

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A 6:00 per kilometer pace equals about 9:39 per mile and 10.00 km/h.

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A 6:30 per kilometer pace equals about 10:28 per mile and 9.23 km/h.

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A 7:00 per kilometer pace equals about 11:16 per mile and 8.57 km/h.

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A 7:30 per kilometer pace equals about 12:04 per mile and 8.00 km/h.

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An 8:00 per kilometer pace equals about 12:52 per mile and 7.50 km/h.

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An 8:30 per kilometer pace equals about 13:41 per mile and 7.06 km/h.

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A 9:00 per kilometer pace equals about 14:29 per mile and 6.67 km/h.

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A 9:30 per kilometer pace equals about 15:17 per mile and 6.32 km/h.

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A 10:00 per kilometer pace equals about 16:06 per mile and 6.00 km/h.

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That works out to about 5:20 per mile and 11.25 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 6:40 per mile and 9.00 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 7:20 per mile and 8.18 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 8:00 per mile and 7.50 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 20:00 per mile and 3.00 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 9:22 per mile and 6.40 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 8:49 per mile and 6.80 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 8:20 per mile and 7.20 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 8:45 per mile and 6.86 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 15:00 per mile and 4.00 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 10:00 per mile and 6.00 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 8:00 per mile and 7.50 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 4:40 per mile and 12.86 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 9:00 per mile and 6.67 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 9:10 per mile and 6.55 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 15:00 per mile and 4.00 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 9:00 per mile and 6.67 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 9:10 per mile and 6.55 mph, assuming the pace is spread evenly across the full distance.

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That works out to about 10:00 per mile and 6.00 mph, assuming the pace is spread evenly across the full distance.

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At a constant 5:00 mile pace, 400 meters takes about 1:15 and 800 meters takes about 2:29. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 5:30 mile pace, 400 meters takes about 1:22 and 800 meters takes about 2:44. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 6:00 mile pace, 400 meters takes about 1:29 and 800 meters takes about 2:59. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 6:30 mile pace, 400 meters takes about 1:37 and 800 meters takes about 3:14. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 7:00 mile pace, 400 meters takes about 1:44 and 800 meters takes about 3:29. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 7:30 mile pace, 400 meters takes about 1:52 and 800 meters takes about 3:44. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 8:00 mile pace, 400 meters takes about 1:59 and 800 meters takes about 3:59. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 8:30 mile pace, 400 meters takes about 2:07 and 800 meters takes about 4:14. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 9:00 mile pace, 400 meters takes about 2:14 and 800 meters takes about 4:28. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 9:30 mile pace, 400 meters takes about 2:22 and 800 meters takes about 4:43. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 10:00 mile pace, 400 meters takes about 2:29 and 800 meters takes about 4:58. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 11:00 mile pace, 400 meters takes about 2:44 and 800 meters takes about 5:28. These are metric splits, so four 400m laps are slightly short of one mile.

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At a constant 12:00 mile pace, 400 meters takes about 2:59 and 800 meters takes about 5:58. These are metric splits, so four 400m laps are slightly short of one mile.

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No. Improvement schedules use a recent demonstrated race result for modeled pace references. Your optional desired finish time stays a goal to review.

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No. A schedule that would need to start in the past is rejected. The supported core weeks are not compressed to fit a short deadline.

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The session time is known, but distance depends on your actual running and walking speeds. The builder leaves that distance unknown rather than inventing it.

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Yes. Open its saved My Mile record to restore the schedule and setup. Regenerating creates a new plan; progress changes update the saved plan when available.

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No. They record plan progress. Add a completed activity explicitly with measured distance and time to include actual running in My Mile totals.

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Plan JSON contains one structured schedule for the builder to import. A My Mile JSON backup contains saved records for restoration or device transfer. CSV is a summary, not a full backup.

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Yes. Sessions use date-only all-day calendar entries, with an exclusive end date on the following day. Your calendar app controls how it displays imported events.

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No. The revised schedule summaries show training separately from the event. The event appears once on its selected date, and does not become the longest training run.

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Only on an unused weekday you marked available, and only when you selected the option. Blocked days remain free of scheduled training; full rest is still an option.

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Print at 100% or Actual Size, disable Fit to Page, and check the printed calibration line with a ruler. Review the browser preview because printer margins can differ.

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Only when a recorded checkpoint falls at halfway. If halfway is inside a segment, any displayed half comparison is explicitly a constant-pace interpolation within that segment, not a directly measured split.

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Yes. The revised beginner schedules include both five-minute walks in the stated session duration. Do not add them again when calculating the total time.

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