7:00 per mile pace
7:00 min/mile is a strong recreational pace — comfortable-hard for a fit runner, race pace for many. Here’s what it does over every distance, in plain maths — then the harder question of when to run it.
Even splits at 7:00 /mi
| 1 mile | 7:00 |
| 2 miles | 14:00 |
| 3 miles | 21:00 |
| 4 miles | 28:00 |
| 5 miles | 35:00 |
| 6 miles | 42:00 |
| 7 miles | 49:00 |
| 8 miles | 56:00 |
| 9 miles | 1:03:00 |
| 10 miles | 1:10:00 |
Race times at 7:00 per mile
Every finish below assumes you hold 7:00 /mi evenly the whole way — a useful yardstick, not a prediction. Real races fade; the pace calculator does the Riegel-adjusted version from a race you’ve actually run.
| Distance | Finish time | Pace /km |
|---|---|---|
| Mile | 7:00 | 4:21 |
| 5K | 21:45 | 4:21 |
| 10K | 43:30 | 4:21 |
| 15K | 1:05:15 | 4:21 |
| Half marathon | 1:31:46 | 4:21 |
| Marathon | 3:03:32 | 4:21 |
Is 7:00 per mile a good pace?
Honestly, the number matters less than the day it lands on. 7:00 /mi is a strong recreational pace — comfortable-hard for a fit runner, race pace for many. If it’s your goal-race pace, most of your training should happen slower than this — the fastest way to a faster race is a pile of easy kilometres and a handful of hard ones, run on the right days. If it already feels easy, it’s a fine cruising pace to build your base on.
A pace chart can tell you the maths. It can’t tell you whether today is a day to hit it — that depends on your sleep, your legs, and the runs already behind you. That gap is exactly what Liftrun was built to close.