Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 30 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 30 minute 5k.
A 30 minute 5k is a pace of 6:00 per kilometre (9:39 per mile), or 10.0 km/h (6.2 mph).
6:00
9:39
10.0
6.2
| KM | Cumulative Time |
|---|---|
| 1 | 6:00 |
| 2 | 12:00 |
| 3 | 18:00 |
| 4 | 24:00 |
| 5 | 30:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 9:39 |
| 2 | 19:19 |
| 3 | 28:58 |
| 3.11 | 30:00 |
Race, tempo and interval paces from the matching 30 minute 5k training plan, plus two real weeks already on it.
6:00
6:00–6:30
5:17–5:38
Rest
Intervals
Rest
Tempo
Rest
Easy 5km
Mixed-Pace Long Run
Rest
Intervals
Rest
Progression
Rest
Easy 5km
Progression
A 6:00/km pace is a solid, steady running effort. You'll be breathing harder than a jog but should feel able to sustain this pace without gasping. For many runners, this is where running starts to feel like running rather than jogging — a meaningful milestone.
Get Your Free 5K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 30 minute. Every session synced to your watch.