Sub-30 minutes 5K pace chart
To run a sub-30 minutes 5K, you need to average 9:39 per mile (6:00 per km). Here are your exact splits, equivalent race times and the easy pace to train at.
Splits
| Kilometer | Time at goal pace |
|---|---|
| 1 km | 6:00 |
| 2 km | 12:00 |
| 3 km | 18:00 |
| 4 km | 24:00 |
| 5 km | 30:00 |
Equivalent race times
Based on the Riegel formula, a sub-30 minutes 5K is roughly equivalent to:
| Distance | Equivalent time |
|---|---|
| 10K | 1:02:33 |
| half marathon | 2:18:00 |
| marathon | 4:47:44 |
Predictions assume you've trained for the distance, so treat longer-distance equivalents as optimistic.
How to train for a sub-30 minutes 5K
- Easy pace: about 10:39–11:39 per mile, or in Zone 2. Most of your miles should be here.
- Weekly volume: many runners aiming for this goal run around 15–25 miles a week.
- Long run: build to 5–7 miles.
- One quality session a week: intervals or a tempo run near goal pace.
- Pacing on race day: start slightly slower than 9:39/mile and speed up in the second half.
Not sure what you can run now? Use the pace calculator with a recent race time.
A plan for your 5K goal
RunZone builds your weekly plan around your goal and schedule, keeps easy runs in Zone 2 with live voice cues, and charts your pace getting faster at the same heart rate.
Download RunZoneFAQ
What pace do I need for a sub-30 minutes 5K?
About 9:39 per mile (6:00 per km), held for the full 5K.
How fast should my easy runs be for a sub-30 minutes 5K?
Roughly 10:39–11:39 per mile, or whatever keeps you in Zone 2. Easy runs should feel conversational.
How much should I run per week for a sub-30 minutes 5K?
Many runners aiming for this goal run around 15–25 miles a week, with a long run of 5–7 miles. Build up gradually, about 10% a week at most.
Other goal times
Sub-25 5K · Sub-2:00 half marathon · Sub-4:00 marathon · All pace charts