5K goal · 30:00
30 Minute 5K Pace
The 30-minute 5K is the classic first finish-line goal — achievable from a standing start of fitness within a single season of consistent running. The requirement is exact: 9:39 per mile or 6:00 per kilometre, held for 3.1 miles (5.00 km), from the start line to the finish — the chart below has the goal pre-selected with every split and a printable pace band.
- Required pace
- 9:39 /mi
- Metric pace
- 6:00 /km
- Goal time
- 30:00
- 10K equivalent
- 1:01:30
| Goal time | Pace /mi | Pace /km | Halfway |
|---|---|---|---|
| 12:00 | 3:52 | 2:24 | 6:00 |
| 13:00 | 4:11 | 2:36 | 6:30 |
| 14:00 | 4:30 | 2:48 | 7:00 |
| 15:00 | 4:50 | 3:00 | 7:30 |
| 16:00 | 5:09 | 3:12 | 8:00 |
| 17:00 | 5:28 | 3:24 | 8:30 |
| 18:00 | 5:48 | 3:36 | 9:00 |
| 18:30 | 5:57 | 3:42 | 9:15 |
| 19:00 | 6:07 | 3:48 | 9:30 |
| 19:30 | 6:17 | 3:54 | 9:45 |
| 20:00 | 6:26 | 4:00 | 10:00 |
| 20:30 | 6:36 | 4:06 | 10:15 |
| 21:00 | 6:46 | 4:12 | 10:30 |
| 21:30 | 6:55 | 4:18 | 10:45 |
| 22:00 | 7:05 | 4:24 | 11:00 |
| 22:30 | 7:15 | 4:30 | 11:15 |
| 23:00 | 7:24 | 4:36 | 11:30 |
| 23:30 | 7:34 | 4:42 | 11:45 |
| 24:00 | 7:43 | 4:48 | 12:00 |
| 24:30 | 7:53 | 4:54 | 12:15 |
| 25:00 | 8:03 | 5:00 | 12:30 |
| 25:30 | 8:12 | 5:06 | 12:45 |
| 26:00 | 8:22 | 5:12 | 13:00 |
| 26:30 | 8:32 | 5:18 | 13:15 |
| 27:00 | 8:41 | 5:24 | 13:30 |
| 27:30 | 8:51 | 5:30 | 13:45 |
| 28:00 | 9:01 | 5:36 | 14:00 |
| 28:30 | 9:10 | 5:42 | 14:15 |
| 29:00 | 9:20 | 5:48 | 14:30 |
| 29:30 | 9:30 | 5:54 | 14:45 |
| 30:00 | 9:39 | 6:00 | 15:00 |
| 31:00 | 9:59 | 6:12 | 15:30 |
| 32:00 | 10:18 | 6:24 | 16:00 |
| 33:00 | 10:37 | 6:36 | 16:30 |
| 34:00 | 10:57 | 6:48 | 17:00 |
| 35:00 | 11:16 | 7:00 | 17:30 |
| 36:00 | 11:35 | 7:12 | 18:00 |
| 37:00 | 11:55 | 7:24 | 18:30 |
| 38:00 | 12:14 | 7:36 | 19:00 |
| 39:00 | 12:33 | 7:48 | 19:30 |
| 40:00 | 12:52 | 8:00 | 20:00 |
| 41:00 | 13:12 | 8:12 | 20:30 |
| 42:00 | 13:31 | 8:24 | 21:00 |
| 43:00 | 13:50 | 8:36 | 21:30 |
| 44:00 | 14:10 | 8:48 | 22:00 |
| 45:00 | 14:29 | 9:00 | 22:30 |
Tap a goal time for splits, checkpoints and a printable pace band
5K · even splits
30:00
9:39 /mi
6:00 /km
Mi 1
9:40
9:40
Mi 2
9:39
19:19
Mi 3
9:39
28:58
Mi 3.1 *
1:02
30:00
Free PDF · no email, no signup
Where does 9:39/mi come from?
30:00 = 30 minutes
30.00 min ÷ 3.107 mi = 9.656 min per mile
30.00 min ÷ 5.000 km = 6.000 min per km
30 minute 5K = 9:39/mi = 6:00/km, every split of the way
Is a 30:00 5k realistic?
Realistic once you can run 25–30 minutes continuously at an easy pace. The sub-30 does not require intervals or speed work at all: it needs a base of 3–4 easy runs a week for 6–8 weeks, plus one weekly session where the last 10 minutes are run 'comfortably hard'. Most new runners who miss 30 do it by starting too fast — 6:00/km feels aggressive at minute 2 and exactly right at minute 20.
Typical prerequisite performances — rules of thumb, not predictions
- 10K ≈ 1:01:30
- Half ≈ 2:16:32
- Marathon ≈ 4:45:34
What does this goal mean for training?
Goal pace is 9:39/mi (6:00/km). Build easy running to 30–35 minutes, add strides after two of the weekly runs, and practise 10–15 minutes at 9:50–10:05/mi once a week. Run/walk is entirely legitimate: 4:1 run / 0:1 walk averages about 9:40/mi and keeps the finish strong.
| Session | Pace /mi | Role |
|---|---|---|
| Race goal | 9:39 | the pace on the day |
| Tempo / threshold | 9:59–10:09 | comfortably hard, 20–40 min |
| Long run | 11:09–12:09 | the backbone of the build |
| Easy running | 12:09–13:09 | conversational, most miles |
Ranges are standard coaching rules of thumb — individual economy varies