Sub 30 minute 5K pace
To run a 5K in 30:00 you need to be running 9:39 per mile, or 6:00 per kilometre. That is 6.21 mph, or 10 km/h.
Split breakdown - 9:39/mile (6:00/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 9:39 | 9:39 |
| 2 | 9:39 | 19:19 |
| 3 | 9:39 | 28:58 |
| 3.11 | 1:02 | 30:00 |
| Km | Split | Clock |
|---|---|---|
| 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 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 8:58 | — |
| 10K | 1:02:23 | Splits for a 1:02:23 10K |
| Half marathon | 2:18:10 | Splits for a 2:18:10 Half marathon |
| Marathon | 4:43:39 | Sub 4:45 marathon pace |
| 50K | 5:36:56 | — |
| 100K | 11:15:32 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 30 minute 5K
Browse 5K training plans on Training Plan.
To see what your current fitness predicts, enter a recent race in the race time predictor.
Fine tune your goal pace with the race pace calculator.