30:00 10K: pace, race predictions & training paces
A 10K in 30:00 is an average pace of 3:00 per km, or 20.0 km/h. That result suggests a VO2max of about 72.8 (Elite).
Pace
3:00/km
4:50 per mi
Speed
20.0 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 14:23 2:53/km
- Half Marathon
- 1:06:11 3:08/km
- Marathon
- 2:18:00 3:16/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 3:37–4:20/km
- Marathon
- 3:15–3:34/km
- Threshold
- 3:08–3:17/km
- Interval
- 2:50–2:57/km
- Repetition
- 2:37–2:43/km
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| km | Even | Negative split |
|---|---|---|
| 1 | 3:00 | 3:07 |
| 2 | 6:00 | 6:14 |
| 3 | 9:00 | 9:22 |
| 4 | 12:00 | 12:29 |
| 5 | 15:00 | 15:36 |
| 6 | 18:00 | 18:29 |
| 7 | 21:00 | 21:22 |
| 8 | 24:00 | 24:14 |
| 9 | 27:00 | 27:07 |
| 10 | 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.
- 25 °C
- 30:39 3:04/km
- 30 °C
- 30:59 3:06/km
Similar results
Same distance
Same fitness, other distances
