If you would like to train as efficiently as possible, without accumulating unnecessary miles, choose a Training Plan for Runners.

How Many Miles is 12 Km? [12 Km to Miles]

The 12 km run is an unusual road running event.

In this article, you will find out how many miles is 12 km. You will also get answers to the most frequently asked questions.

12 km is equivalent to 7.45645 miles. The “km” in 12 km stands for kilometers, and 1 kilometer is approximately 0.621371 miles. Therefore, a 12 km run is approximately 7.5 miles long.

Miles and kilometers serve as common units of length or distance, employed across various regions worldwide.

While countries like the United States and a few others predominantly utilize miles, most nations have embraced kilometers as the standard measure for gauging distances.

12 km to miles

How long does it take to train for 12 km?

Generally, most training plans for 12 km range from 8 to 12 weeks. The time it takes to train for 12 km (7.5 miles) can vary depending on your fitness level, running experience, and your goals.


Patience is important in running, and with the continuity of training, results will come.

Listen to your body and set realistic and achievable goals to avoid injuries and overtraining.

It’s always a good idea to consult with a running coach before starting a new training program, especially if you’re new to running or have any underlying health concerns.

How to become a runner

How long does it take to go from the couch to 12 km?

If you’re starting from a very sedentary lifestyle, you might need a few months to run 12 km without stopping.

Focus on walking regularly and gradually incorporating short periods of jogging or running.

Read more: Can You Become a Runner? (Top 19 Tips to Become a Runner)

Remember, the goal is not just to complete the 12 km but also to do so comfortably and without risking injury.

Additionally, factors like cross-training, proper nutrition, adequate rest, and injury prevention strategies can contribute to a smoother and more successful transition from a sedentary lifestyle to running 12 km.

Different Types of Runs

How to train for 12 km?

Training for a 12 km run involves a combination of different types of training.

it is recommended to train at least 3 times a week, pay attention to adequate recovery, and do strength training.

With consistency and continuity of training, the results will not be missed.

It’s important to focus on gradual progression, consistency, and enjoying the process of becoming more active and fit.

It’s recommended to follow a structured training plan to avoid overexertion and reduce the risk of injury.

One workout a week should be a very easy run with strides at the end.

This way you will add speed to your workout, and you will be more prepared for the next more intense workout.

Then the second workout of the week should be fartlek training or intervals.


Fartlek training is great for both beginners and advanced runners because of its adaptability. One of the main benefits of fartlek training is that you run by feel, without thinking about pace.

This way you will break the monotony in your workout and add speed without too much stress.

The third workout of the week should be a long run or tempo run.

A long run will improve your endurance and resistance to fatigue.

Take at least one day off between workouts.

Example of training schedule – 3 training sessions per week

MON: rest
TUE: easy run + strength training
WED: rest
THU: fartlek training + strength training
FRI: rest
SAT: rest
SUN: long run

It is also important to do strength training at least 2 times a week.

Aside from preventing injuries, strength training will also help you build muscles that are required for you to maintain proper running form, making you a more efficient runner.


Listen to your body, progress at a pace that feels manageable, and consider consulting a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns.
How long does it take to walk 12 km

What is the average time to walk 12 km?

The average time to walk 12 km is between 2 hours and 2 hours 24 minutes, which means that the average walking speed is between 3.11 and 3.73 miles per hour.

The average walking pace is between 16:05 and 19:18 minutes per mile.

Numerous factors, such as age, gender, fitness level, and terrain, will affect the final time.

The information is based on research conducted by Schimpl et al.

Depending on the walking pace, the table shows how long it takes to walk 12 km.

Average walking pace
20:00 min/mi
12:26 min/km
3.00 mph
4.83 kph
Moderate walking pace
17:09 min/mi
10:39 min/km
3.5 mph
5.63 kph
Brisk walking pace
15:00 min/mi
9:19 min/km
4.00 mph
6.44 kph
Fast walking pace
12:00 min/mi
7:27 min/km
5.00 mph
8.05 kph
12 km time2 hr 29 min 12 sec2 hr 7 min 48 sec1 hr 51 min 48 sec1 hr 29 min 24 sec

Read more: How Long Does It Take to Walk 12 Km? (Detailed Answer)


What is the average time to run 12 km?

Beginners need approximately 1 hour 22 minutes (average running pace 10:28 minutes per mile or 6:30 minutes per kilometer) to run 12 km, while more experienced runners need 51 minutes (average running pace 6:50 minutes per mile or 4:15 minutes per kilometer).

The table shows how long it takes to run 12 km depending on the running pace.

Minutes per mileMinutes per kilometer12 kilometers

Use my running pace calculator with which you can calculate the time needed to run 12 km at a certain pace. You can also calculate what pace you will run if you run 12 km in a certain time.

What is a good 12 km time?

A good 12 km time for beginners/recreational runners is 1 hour 12 minutes (average running pace 9:39 minutes per mile or 6:00 minutes per kilometer).

This is a common goal for many beginners, and achieving this time indicates a solid level of fitness and dedication.

A good 12 km time for intermediate runners is 52 minutes (average running pace 6:58 minutes per mile or 4:20 minutes per kilometer).

This range is often considered a good goal for intermediate runners who have been consistently training and improving their pace.

A good 12 km time for advanced runners is sub-48 minutes (average running pace 6:26 minutes per mile or 4:00 minutes per kilometer).

Breaking the 48-minute barrier is a noteworthy accomplishment and is often considered a competitive time for the 12 km distance.

A good 12 km running time varies from person to person.

Someone will find 58 minutes a good 12 km time, while some other runner might be dissatisfied with that result.

Many factors affect the 12 km time, including:

  • Sex – On average, men run faster than women due to genetic predispositions.
  • Age – Most professional 12 km runners run their personal records between the ages of 25 and 35.
  • Ability level – Form and health also affect your running time.
  • Experience – With years of training, you gain experience that also affects your running time.
  • Weather – 12 km is a relatively short race. So, to have suitable conditions, it is important that there’s no precipitation and that it’s not too cold or too hot.
  • Terrain – Flat terrain is ideal for a good 12 km result since it allows you to maintain a steady pace and not lose additional energy running uphill and downhill.

A good 12 km running time is the result with which you are satisfied.


Do not compare yourself to others, everyone is different.
Track your own results and overcome your boundaries.
Enjoy running and progress gradually to train without injuries because that is most important.

How many calories do you burn on a 12 km run?

Running 12 km will burn you on average 750 calories.

The exact number of calories spent while running 12 km depends on the weight and fitness of the runners, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you must carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 1044 calories by running 12 km at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 756 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

Race Time Predictor

How to estimate your 12 km finish time?

If you want to know what time you can expect during a 12 km run, use my race time predictor.

This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.


A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace.
This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.

Keep in mind that the predicted result is just an estimate since factors like weather and running terrain can affect the result of a race.

It might happen that the race takes part on terrain with plenty of slopes, or that there’s strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.

How hard is it to run 12 km without training?

If you are active and in good shape, it is possible to run 12 km without training.

If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

how many steps are in 12 kilometers

What is the number of steps you should take in 12 km?

You should take approximately 15700 steps to walk 12 km and 11400 steps to run 12 km.

To calculate an accurate figure, you need to consider several different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps, you have taken in 12 km of walking or running.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 12 km at a given speed.

12 kmSlow walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
Light jog
12:00 min/mi
7:27 min/km
Slow run
10:00 min/mi
6:13 min/km
8:00 min/mi
4:58 min/km
Fast run
6 min/mi
3:44 min/km

The table shows an overview of how many steps you will take in 12 km while moving at a certain speed.

Read more: How Many Steps Are in 12 Kilometers?


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…