3'00"/km = 20.00 km/h · 12.43 mph

1 track lap = 1'12"0

At 3'00" per kilometre you run 20.00 km/h, or 12.43 mph (4'50"/mile). 5K in 15'00", 10K in 30'00", half marathon in 1h03'18", marathon in 2h06'35".