800m to Mile Race Equivalency
The 800m and mile share high-intensity aerobic demands with a significant anaerobic component. This table shows what your 800m time predicts for the mile — assuming mile-specific endurance development. Pure 800m speed transfers closely to the mile for runners with strong aerobic training.
Quick answer: A 2:30 800m runner (RPI 55.1) has equivalent Mile fitness of 5:21 (5:21/mi). Range in this table: 1:50 800m → 4:01 Mile through 3:30 → 7:32.
800m → Mile Equivalency Table
| 800m Time | RPI | Mile Equivalent | Equiv Pace |
|---|---|---|---|
| 1:50 | 79.3 | 4:01 | 4:01/mi(2:30/km) |
| 2:00 | 71.5 | 4:15 | 4:15/mi(2:38/km) |
| 2:05 | 68.2 | 4:25 | 4:25/mi(2:45/km) |
| 2:10 | 65.1 | 4:37 | 4:37/mi(2:52/km) |
| 2:15 | 62.3 | 4:48 | 4:48/mi(2:59/km) |
| 2:20 | 59.7 | 4:59 | 4:59/mi(3:06/km) |
| 2:30 | 55.1 | 5:21 | 5:21/mi(3:19/km) |
| 2:40 | 51.2 | 5:43 | 5:43/mi(3:33/km) |
| 2:50 | 47.7 | 6:05 | 6:05/mi(3:47/km) |
| 3:00 | 44.7 | 6:27 | 6:27/mi(4:00/km) |
| 3:10 | 42 | 6:49 | 6:49/mi(4:14/km) |
| 3:30 | 37.5 | 7:32 | 7:32/mi(4:41/km) |
Computed via Daniels/Gilbert oxygen cost equation (1979). Predictions assume distance-specific training is in place.
How accurate is this prediction?
The 800m → mile prediction is accurate for runners who train both distances. The primary divergence: runners with very high anaerobic capacity relative to aerobic capacity (pure 800m specialists) may underperform their mile equivalent slightly. Aerobic training — easy running volume and threshold work — bridges this gap. Most track athletes find the prediction accurate within 5–10 seconds.
Equivalency predicts potential — training determines actuals
This table shows what your aerobic capacity predicts at a different distance. StrideIQ tracks whether your training is actually developing the distance-specific fitness needed to meet that potential — long-run adaptation, pacing control, threshold stamina — from your own workout data.
Common questions
How accurate is 800m to mile equivalency?
Accurate for runners with strong aerobic development. The 800m and mile both require high-intensity output — the formula predicts the mile time that the same aerobic capacity supports. Purely anaerobic runners may underperform; aerobically trained middle-distance runners typically match the prediction within 5–10 seconds.
What mile does a 2:00 800m predict?
A 2:00 800m (RPI 71.5) projects to 4:15 mile fitness at 4:15/mi.
What training converts 800m speed to mile fitness?
Add easy aerobic volume (easy running at easy pace for 30–50+ miles/week) and threshold training (1600m–3200m tempo runs) to 800m-specific interval work. The aerobic base that mile racing demands is the primary addition for 800m runners transitioning to the mile.