Paces to run a 5K in 30:00
Running a 5K in 30:00 means 6:00/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:00/km 9:39/mi
Your paces by percentage
Percentages use your current time. If you don't run 30:00 yet, use today's result: training at a pace you don't have costs more than it gives.
| % | /km | /mi | 200 m | 400 m | What it's for |
|---|---|---|---|---|---|
| 80 % | 7:12 | 11:35 | 1:26 | 2:53 | Moderate long run, aerobic base |
| 85 % | 6:54 | 11:06 | 1:23 | 2:46 | Long fast run, general endurance |
| 88 % | 6:43 | 10:49 | 1:21 | 2:41 | Progressive long fast run |
| 90 % | 6:36 | 10:37 | 1:19 | 2:38 | Supportive endurance, long tempo |
| 92 % | 6:29 | 10:26 | 1:18 | 2:36 | Sub-threshold, long reps |
| 95 % | 6:18 | 10:08 | 1:16 | 2:31 | Specific endurance |
| 97 % | 6:11 | 9:57 | 1:14 | 2:28 | Threshold, 1–2 km reps |
| 100 % | 6:00 | 9:39 | 1:12 | 2:24 | Race pace |
| 102 % | 5:53 | 9:28 | 1:11 | 2:21 | Specific reps, slightly faster |
| 105 % | 5:42 | 9:10 | 1:08 | 2:17 | Specific speed |
| 108 % | 5:31 | 8:53 | 1:06 | 2:12 | Speed, short reps |
| 110 % | 5:24 | 8:41 | 1:05 | 2:10 | Supportive speed |
| 115 % | 5:06 | 8:12 | 1:01 | 2:02 | Pure speed, short reps |
Easy days
- Very easy9:03–9:40/km
- Easy8:25–9:03/km
- Moderate7:29–8:07/km
Splits to run a 5K in 30:00
- 1 km6:00
- 2 km12:00
- 3 km18:00
- 4 km24:00
- 5K30:00
Your equivalent times
- 5K30:00
- 10K1:02:23
- Half marathon2:18:10
- Marathon4:43:39
VDOT estimate with the same fitness. Longer distances also need that distance's specific training.
Your full plan at these paces
A coach writes 8 to 18-week plans, and we set every session to your paces. Free during the beta.
Build my planNearby times
FAQ
What pace should my intervals be if I run a 5K in 30:00?
It depends on the session's purpose. Run specific work at race pace (6:00/km), specific speed at around 105% and the endurance behind it at 90–95%. The table above lists each pace.
What if my goal is to break 30:00?
Train from your current time and recalibrate every four weeks. When sessions feel easy, raise the reference time and we update every pace.
Why isn't 90% just pace divided by 0.9?
Canova applies the percentage to pace: 90% is 10% slower. Every step sits the same number of seconds apart.