30:00 5K: pace, race predictions & training paces
A 5K in 30:00 is an average pace of 6:00 per km, or 10.0 km/h. That result suggests a VO2max of about 30.8 (Fitness).
Pace
6:00/km
9:39 per mi
Speed
10.0 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 1:03:39 6:22/km
- Half Marathon
- 2:14:33 6:23/km
- Marathon
- 4:29:08 6:23/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 7:11–8:32/km
- Marathon
- 6:30–7:06/km
- Threshold
- 6:16–6:34/km
- Interval
- 5:40–5:54/km
- Repetition
- 5:15–5:27/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 | 6:00 | 6:14 |
| 2 | 12:00 | 12:29 |
| 3 | 18:00 | 18:29 |
| 4 | 24:00 | 24:14 |
| 5 | 30:00 | 30:00 |
400 m lap on a track: 2:24
In the heat
What the same effort as a 30:00 5K costs on a warmer day.
- 25 °C
- 30:39 6:08/km
- 30 °C
- 30:59 6:12/km
Similar results
Same distance
Same fitness, other distances
