Method 1: Use Your Phone’s GPS (No App)
- 1. Open the running speed tracker
Load running speed before you set off and tap Start.
- 2. Carry the phone securely
An armband, running belt or hand grip works best. A bouncing pocket adds noise.
- 3. Read speed, pace and distance
You’ll see live speed, average speed and total distance. On a run, check them when you stop rather than mid-stride.
GPS needs open sky; on a treadmill or indoor track it won’t work — use the treadmill display or Method 2 instead.
Method 2: Time a Lap on a 400 m Track
| 400 m lap time | Speed | Pace per km | Pace per mile |
|---|---|---|---|
| 1:20 | 18.0 km/h · 11.2 mph | 3:20 | 5:22 |
| 1:36 | 15.0 km/h · 9.3 mph | 4:00 | 6:26 |
| 2:00 | 12.0 km/h · 7.5 mph | 5:00 | 8:03 |
| 2:24 | 10.0 km/h · 6.2 mph | 6:00 | 9:39 |
| 2:40 | 9.0 km/h · 5.6 mph | 6:40 | 10:44 |
| 3:00 | 8.0 km/h · 5.0 mph | 7:30 | 12:04 |
Method 3: Measure a Route on a Map
Draw your usual route in a mapping tool to get its length, run it with any stopwatch, then divide: speed (km/h) = distance (km) ÷ time (hours). Example: 5 km in 30 minutes = 5 ÷ 0.5 = 10 km/h. Convert units with the speed converter.
Method 4: Estimate From Effort
- Can chat in full sentences: easy pace, usually 7–9 km/h for recreational runners.
- Short phrases only: steady to tempo pace.
- Can’t talk: near your maximum — try the sprint speed test.
See how you compare in average running speed by age and sex.
Frequently Asked Questions
How can I check my running speed with my phone?
Open the running speed tracker in your phone’s browser, tap Start and allow location. It shows live speed and pace without an app.
How do I calculate running speed?
Divide distance by time. 10 km in 1 hour = 10 km/h; 400 m in 2 minutes = 12 km/h.
How do I convert pace to speed?
km/h = 60 ÷ pace in minutes per km. A 5:30/km pace is 60 ÷ 5.5 ≈ 10.9 km/h.