30:00 10K: pace, race predictions & training paces
A 10K in 30:00 is an average pace of 4:50 per mi, or 12.4 mi/h. That result suggests a VO2max of about 72.8 (Elite).
Pace
4:50/mi
3:00 per km
Speed
12.4 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 14:08 4:33/mi
- Half Marathon
- 1:03:25 4:50/mi
- Marathon
- 2:06:50 4:50/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 5:49–6:59/mi
- Marathon
- 5:15–5:45/mi
- Threshold
- 5:03–5:18/mi
- Interval
- 4:33–4:45/mi
- Repetition
- 4:13–4:23/mi
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| mi | Even | Negative split |
|---|---|---|
| 1 | 4:50 | 5:01 |
| 2 | 9:39 | 10:03 |
| 3 | 14:29 | 15:04 |
| 4 | 19:19 | 19:44 |
| 5 | 24:08 | 24:22 |
| 6 | 28:58 | 29:01 |
| 6.21 | 30:00 | 30:00 |
400 m lap on a track: 1:12
In the heat
What the same effort as a 30:00 10K costs on a warmer day.
- 77 °F
- 30:39 4:56/mi
- 86 °F
- 30:59 4:59/mi
Similar results
Same distance
Same fitness, other distances
