Running pace by goal time › 5K
5K in 30 minutes: what pace do you need?
To run a 5K in 30 minutes you need to average 6:00 per kilometre, which is 9:39 per mile or 10.0 km/h.
Splits at an even pace
Run every kilometre at the same speed and you pass these points at these times.
| Point | Time |
|---|---|
| 1 km | 6:00 |
| 2 km | 12:00 |
| 3 km | 18:00 |
| 4 km | 24:00 |
| finish | 30:00 |
What paces should you train at?
These paces fit a runner who can run a 5K in 30 minutes today. If you are not there yet, train at the paces for your current level and move up as you get faster.
| Workout | Pace per km |
|---|---|
| Easy run you can hold a conversation | 7:30 – 8:13/km |
| Tempo run comfortably hard, sustainable for about an hour | 6:16/km |
| Intervals repeats of 3 to 5 minutes | 5:45/km |
What does that mean for other distances?
The same fitness gives roughly these times at other distances, provided you have trained for that distance.
| Distance | Expected time |
|---|---|
| 10K | 1:02:23 |
| Half marathon | 2:18:10 |
| Marathon | 4:43:39 |
Other 5K goal times
From goal time to training plan
PaceAssist turns your goal into a plan that adapts to how your training goes, and coaches you on pace during the run on your iPhone and Apple Watch.
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