Sub-30 10K pace (30:00)
A 30-minute (sub-30) 10K is 3:00/km (4:50/mi), 20.0 km/h.
| Change | Time | Pace |
|---|---|---|
| −1:00 | 29:00 | 2:544:40 |
| −0:45 | 29:15 | 2:564:42 |
| −0:30 | 29:30 | 2:574:45 |
| −0:15 | 29:45 | 2:594:47 |
| Your target /km | ||
| +0:15 | 30:15 | 3:024:52 |
| +0:30 | 30:30 | 3:034:55 |
| +0:45 | 30:45 | 3:054:57 |
| +1:00 | 31:00 | 3:064:59 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 3:00 per km
| Distance | Finish time |
|---|---|
| 1K | 3:00 |
| 1 mile | 4:50 |
| 5K | 15:00 |
| 10K | 30:00 |
| 10 miles | 48:17 |
| Half marathon | 1:03:18 |
| Marathon | 2:06:35 |
| 50K | 2:30:00 |
Splits for a 30:00 10K
| km | Split | Elapsed |
|---|---|---|
| 1 | 3:00 | 3:00 |
| 2 | 3:00 | 6:00 |
| 3 | 3:00 | 9:00 |
| 4 | 3:00 | 12:00 |
| 5 | 3:00 | 15:00 |
| 6 | 3:00 | 18:00 |
| 7 | 3:00 | 21:00 |
| 8 | 3:00 | 24:00 |
| 9 | 3:00 | 27:00 |
| 10 | 3:00 | 30:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 4:50 | 4:50 |
| 2 | 4:50 | 9:39 |
| 3 | 4:50 | 14:29 |
| 4 | 4:50 | 19:19 |
| 5 | 4:50 | 24:08 |
| 6 | 4:50 | 28:58 |
| Final 0.214 mi | 1:02 | 30:00 |
What a 30:00 10K predicts
Estimate| Distance | Estimated time |
|---|---|
| 5K | 14:23 |
| 10 miles | 49:41 |
| Half marathon | 1:06:12 |
| Marathon | 2:18:00 |
These are estimates from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for the other distance, so treat them as a guide, not a promise.
Under 35 minutes, the 10K is a hard threshold race
Sub-35 sits close to threshold for the whole distance. Training usually mixes intervals at 5K to 10K pace with threshold runs and plenty of easy volume.
Warm up properly, with easy running and a few strides, so the first kilometre isn’t a shock.
Fuel isn’t a factor over 10 km. What you eat the day before and on race morning is.
Pace questions runners ask
- What pace do I need for a 30:00 10K?
- A 30:00 10K is 3:00/km (4:50/mi), 20.0 km/h, held for the whole race.
- What treadmill speed is 30:00 10K pace?
- Set the treadmill to 20.0 km/h or 12.4 mph to run 3:00/km (4:50/mi).
- Where should I be at halfway in a 30:00 10K?
- With even pacing you pass halfway in 15:00; with a negative split, a little later.
- What does a 30:00 10K predict for other distances?
- The Riegel formula estimates 14:23 for the 5K, 49:41 for the 10-mile race, 1:06:12 for the half marathon, 2:18:00 for the marathon, assuming you’ve trained for each distance.