What pace do I need for a 30:00 5K?

A 30:00 5K is 6:00/km (9:39/mi), 10.0 km/h, held for the whole race.

What treadmill speed is 30:00 5K pace?

Set the treadmill to 10.0 km/h or 6.2 mph to run 6:00/km (9:39/mi).

Where should I be at halfway in a 30:00 5K?

With even pacing you pass halfway in 15:00; with a negative split, a little later.

What does a 30:00 5K predict for other distances?

The Riegel formula estimates 1:02:33 for the 10K, 1:43:35 for the 10-mile race, 2:18:00 for the half marathon, 4:47:44 for the marathon, assuming you’ve trained for each distance.

Sub-30 5K pace (30:00)

A 30-minute (sub-30) 5K is 6:00/km (9:39/mi), 10.0 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	29:20	5:529:26
−0:30	29:30	5:549:30
−0:20	29:40	5:569:33
−0:10	29:50	5:589:36
Your target Finish time Pace /km
+0:10	30:10	6:029:43
+0:20	30:20	6:049:46
+0:30	30:30	6:069:49
+0:40	30:40	6:089:52

min/kmmin/mikm/hmph

Arrow keys nudge the value. Hold Shift for bigger steps.

Finish times at 6:00 per km

Finish time at this pace for each distance
Distance	Finish time
1K	6:00
1 mile	9:39
5K	30:00
10K	1:00:00
10 miles	1:36:34
Half marathon	2:06:35
Marathon	4:13:10
50K	5:00:00

Splits for a 30:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	6:00	6:00
2	6:00	12:00
3	6:00	18:00
4	6:00	24:00
5	6:00	30:00

Splits per mile
Mile	Split	Elapsed
1	9:39	9:39
2	9:39	19:19
3	9:39	28:58
Final 0.107 mi	1:02	30:00

What a 30:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	1:02:33
10 miles	1:43:35
Half marathon	2:18:00
Marathon	4:47:44

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.

Between 25 and 30 minutes, even pacing is free time

Hold an even effort. Slowing in the last kilometre costs more than a fast start ever saves.

Running three times a week, with one session that includes a few faster minutes, builds speed without much risk.

No fuel needed. A light meal a couple of hours before is enough.

Pace questions runners ask

What pace do I need for a 30:00 5K?: A 30:00 5K is 6:00/km (9:39/mi), 10.0 km/h, held for the whole race.
What treadmill speed is 30:00 5K pace?: Set the treadmill to 10.0 km/h or 6.2 mph to run 6:00/km (9:39/mi).
Where should I be at halfway in a 30:00 5K?: With even pacing you pass halfway in 15:00; with a negative split, a little later.
What does a 30:00 5K predict for other distances?: The Riegel formula estimates 1:02:33 for the 10K, 1:43:35 for the 10-mile race, 2:18:00 for the half marathon, 4:47:44 for the marathon, assuming you’ve trained for each distance.