What pace do you need to run 5K in 30 min?

6:00 /km, or 10 km/h. You'll hit the first kilometre in 6:00 if your pace stays steady — no faster.

What 10K time matches a 5K in 30 min?

Around 1:02:33, according to Riegel's formula. It's also a solid goal for your first 10K.

How many weeks does it take to prepare for a 5K?

Often 6 to 8 weeks if you already run, longer if you're starting out. Your training plan runs from the week you start through to your race date.

10K training plan

Your 5K in 30 min.

Targeting 30 min means holding 6:00 /km for 5 km. Here's what this goal takes — the pace and splits, the level to start from, your training paces — and three workouts to get there.

Train for a 30 min 5K

With or without a watch. All you need is a mobile number, no password.

Pace: 6:00 /km
Speed: 10 km/h
Threshold pace: 6:14 /km; sustainable for about an hour

Splits

At an even pace.

Distance	Time
1 km	6:00
2 km	12:00
3 km	18:00
4 km	24:00
5 km	30:00

Your level

Where to start from.

To target 30 min, your current times at other distances should be close to these (Riegel's formula). Slower, and the goal is ambitious; faster, and it's within reach — as long as you train for the distance.

Race	Time	Pace
10 km	1:02:33	6:15 /km
Half marathon	2h18	6:32 /km
Marathon	4:47:44	6:49 /km

Your paces

Your training paces.

Calculated for this goal: your threshold pace, then your five zones — the ones your training plan would use, easy endurance in Z2, threshold in Z4.

Z1Recoveryslower than 8:05 /km
Z2Endurance7:10–8:05 /km
Z3Tempo6:35–7:10 /km
Z4Threshold6:05–6:35 /km
Z5VO2maxfaster than 6:05 /km

Key workouts

Three workouts to get there.

Their format is just an example; their paces are those of your goal. Your training plan slots them into your week and adjusts them to what you actually run.

Goal 30 min · example

Easy run in endurance zone

The foundation: easy volume that builds fitness without wearing you down.

Duration

50 min

Distance

6,5 km

Effort

4/10

050 min

Z2Block 50 min easy 7:10–8:05 /km

Slow, really slow. You'll go fast on Tuesday.

— coach

Goal 30 min · example

Threshold, 3 × 8 min

Holding a hard effort for longer: your 5K depends on it.

Duration

1 h 00

Distance

8,0 km

Effort

7/10

01 h 00

Z2Warm-up 20 min easy 7:10–8:05 /km
Z43 × 8 min threshold 6:05–6:35 /km, 2 min jog recovery
Z2Cooldown 10 min easy 7:10–8:05 /km

Goal 30 min · example

5K pace, 6 × 800 m

Run fast, but at your target pace — no faster.

Duration

1 h 10

Distance

10,0 km

Effort

8/10

01 h 10

Z2Warm-up 20 min easy 7:10–8:05 /km
Z46 × 800 m race pace 5:57–6:03 /km, 2 min jog recovery
Z2Cooldown 10 min easy 7:10–8:05 /km

Questions

What runners ask us.

What pace do you need to run 5K in 30 min?: 6:00 /km, or 10 km/h. You'll hit the first kilometre in 6:00 if your pace stays steady — no faster.
What 10K time matches a 5K in 30 min?: Around 1:02:33, according to Riegel's formula. It's also a solid goal for your first 10K.
How many weeks does it take to prepare for a 5K?: Often 6 to 8 weeks if you already run, longer if you're starting out. Your training plan runs from the week you start through to your race date.

Your 5K in 30 min.

Watch or no watch, a mobile number is enough.

Train for a 30 min 5K