Sub-30 5K Pace
To break 30:00 you need 6:00 per kilometer or 9:39 per mile (10.0 km/h, 6.2 mph). Set your own target below, then take the splits and a pace band to the start line.
Roll a digit ↕
- Pace
- 6:00 /km
- Status
- Right on 30 pace
Flick the tape · pull your finger down for fine control
Your pace band
Clock time at every marker. Print it, cut it, tape it to your wrist.
The same pace from start to finish.
- 5K30:00
- 1K6:00
- 2K12:00
- 3K18:00
- 4K24:00
- Finish30:00
If you can run 30:00
Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.
Workout paces
Interval targets based on your equivalent 5K effort.
| Rep | Target |
|---|---|
| Mile | 9:34–9:54 |
| 1000m | 5:42–6:00 |
| 800m | 4:28–4:42 |
| 400m | 2:07–2:14 |
| 200m | 0:55–1:01 |
Sub-30 5K splits
Even-pace clock times for a 30:00 5K. Holding 5:59 per kilometer finishes in 29:55; holding 9:39 per mile finishes in 29:59.
| 1 km | 6:00 |
|---|---|
| 2 km | 12:00 |
| 3 km | 18:00 |
| 4 km | 24:00 |
| Finish | 30:00 |
| Mile 1 | 9:39 |
|---|---|
| Mile 2 | 19:19 |
| Mile 3 | 28:58 |
| Finish (3.1 mi) | 30:00 |
Race times that go with a sub-30 5K
Riegel-formula equivalents for a 30:00 5K.
Frequently asked questions
What pace is a 30 minute 5K?
A 30:00 5K averages 6:00 per kilometer or 9:39 per mile. Holding 5:59 per kilometer finishes in 29:55, and 9:39 per mile finishes in 29:59.
What 10K time do I need for a sub-30 5K?
Race-equivalent estimates line up a 30:00 5K with about 1:02:33 for the 10K.
What is the halfway split for a sub-30 5K?
At even pace the halfway split is 15:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.