Pace to run a 5K in 30 minutes
By Jesús Narváez Tamés ·
What pace per kilometre and what speed a 30:00 5K is, the first goal of almost every new runner.
6:00min/km
10.0 km/h
- Distance
- 5 km
- Time
- 30:00
- Speed
- 10.0 km/h
Breaking 30 minutes over 5K is the first mark almost everyone sets when they start running. The maths is the time divided by five kilometres, and the pace above is the average you have to hold from start to finish.
If you still need walk breaks, the goal is not to force that pace from day one. Run for longer at an easy pace, and once you can keep going for 30 minutes without stopping, the time usually comes within a few weeks.
How this was calculated
Pace = total time / kilometres. There is no training formula here: it is the arithmetic of a result you already have.
Nearby values
The same calculation changing only the time. The highlighted row is this example.
| Time | Result | |
|---|---|---|
| 28:00 | 5:36 min/km | 10.7 km/h |
| 29:00 | 5:48 min/km | 10.3 km/h |
| 30:00 | 6:00 min/km | 10.0 km/h |
| 31:00 | 6:12 min/km | 9.7 km/h |
| 32:00 | 6:24 min/km | 9.4 km/h |
Adjust it to your numbers
The calculator starts from this example. If you change a field, that value is saved only on this device.
Prediction (Riegel formula)
- 1 km5:278:46/mi
- 5 km30:009:39/micurrent
- 10 km1:02:3310:04/mi
- Half marathon2:18:0010:32/mi
- Marathon4:47:4410:58/mi
The Riegel formula assumes adequate training for the target distance. For marathons it tends to overestimate.
Open the calculator without this example
Frequently asked questions
What pace do you need to run 5K in 30 minutes?+
5 km in 30:00 is 6:00 min/km (10.0 km/h). It is the average pace of the whole race. Start faster and you pay for it in the last kilometre.
Is a 30-minute 5K good?+
5 km in 30:00 is 6:00 min/km (10.0 km/h). For a beginner, yes. It is a mark you reach after a few weeks of training, without interval work.
Worked examples
A specific profile, with the number already done. Open it if it looks like you, then adjust.