What pace do I need for a 31:00 5K?

A 31:00 5K is 6:12/km (9:59/mi), 9.7 km/h, held for the whole race.

What treadmill speed is 31:00 5K pace?

Set the treadmill to 9.7 km/h or 6.0 mph to run 6:12/km (9:59/mi).

Where should I be at halfway in a 31:00 5K?

With even pacing you pass halfway in 15:30; with a negative split, a little later.

What does a 31:00 5K predict for other distances?

The Riegel formula estimates 1:04:38 for the 10K, 1:47:02 for the 10-mile race, 2:22:36 for the half marathon, 4:57:19 for the marathon, assuming you’ve trained for each distance.

31:00 5K pace

A 31:00 5K is 6:12/km (9:59/mi), 9.7 km/h.

5K finish times around your target, in 10 seconds steps
Change	Time	Pace
−0:40	30:20	6:049:46
−0:30	30:30	6:069:49
−0:20	30:40	6:089:52
−0:10	30:50	6:109:55
Your target Finish time Pace /km
+0:10	31:10	6:1410:02
+0:20	31:20	6:1610:05
+0:30	31:30	6:1810:08
+0:40	31:40	6:2010:12

min/kmmin/mikm/hmph

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

Finish times at 6:12 per km

Finish time at this pace for each distance
Distance	Finish time
1K	6:12
1 mile	9:59
5K	31:00
10K	1:02:00
10 miles	1:39:47
Half marathon	2:10:48
Marathon	4:21:37
50K	5:10:00

Splits for a 31:00 5K

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	6:12	6:12
2	6:12	12:24
3	6:12	18:36
4	6:12	24:48
5	6:12	31:00

Splits per mile
Mile	Split	Elapsed
1	9:59	9:59
2	9:59	19:57
3	9:59	29:56
Final 0.107 mi	1:04	31:00

What a 31:00 5K predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
10K	1:04:38
10 miles	1:47:02
Half marathon	2:22:36
Marathon	4:57:19

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.

Over 30 minutes, run/walk is a real plan

Run/walk intervals work well at this pace. Decide them before the start and the last kilometre gets easier.

Regular short runs build the base. Add a few minutes each week.

Start further back so you don’t get pulled out too fast.

Pace questions runners ask

What pace do I need for a 31:00 5K?: A 31:00 5K is 6:12/km (9:59/mi), 9.7 km/h, held for the whole race.
What treadmill speed is 31:00 5K pace?: Set the treadmill to 9.7 km/h or 6.0 mph to run 6:12/km (9:59/mi).
Where should I be at halfway in a 31:00 5K?: With even pacing you pass halfway in 15:30; with a negative split, a little later.
What does a 31:00 5K predict for other distances?: The Riegel formula estimates 1:04:38 for the 10K, 1:47:02 for the 10-mile race, 2:22:36 for the half marathon, 4:57:19 for the marathon, assuming you’ve trained for each distance.