30:00 5K: pace, race predictions & training paces
A 5K in 30:00 is an average pace of 9:39 per mi, or 6.2 mi/h. That result suggests a VO2max of about 30.8 (Fitness).
Pace
9:39/mi
6:00 per km
Speed
6.2 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 10K
- 1:02:32 10:04/mi
- Half Marathon
- 2:18:00 10:32/mi
- Marathon
- 4:47:43 10:58/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 11:34–13:44/mi
- Marathon
- 10:28–11:26/mi
- Threshold
- 10:06–10:34/mi
- Interval
- 9:07–9:30/mi
- Repetition
- 8:27–8:46/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 | 9:39 | 10:03 |
| 2 | 19:19 | 19:44 |
| 3 | 28:58 | 29:01 |
| 3.11 | 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.
- 77 °F
- 30:39 9:52/mi
- 86 °F
- 30:59 9:58/mi
Similar results
Same distance
Same fitness, other distances
