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3000 m Pace Calculator
The 3000 m is 3 km (1.86 miles · 3K / steeplechase distance). At an even 4:00 /km (6:26 /mile) it takes 12:00 — that is 15 km/h (9.32 mph). Enter your own target time below.
Pace and speed are derived from one exact figure — your speed in metres per second — so min/km, min/mile, km/h and mph all agree and round-trip exactly. 1 mile = 1609.344 m.
3000 m pace chart — finish time by pace
Every even pace from 3:00 to 8:00 per kilometre, with the 3000 m finish time it produces and the equivalent min/mile, km/h and mph.
| Pace /km | Pace /mile | Finish | km/h | mph |
|---|---|---|---|---|
| 3:00 | 4:50 | 9:00 | 20 | 12.4 |
| 3:15 | 5:14 | 9:45 | 18.5 | 11.5 |
| 3:30 | 5:38 | 10:30 | 17.1 | 10.7 |
| 3:45 | 6:02 | 11:15 | 16 | 9.94 |
| 4:00 | 6:26 | 12:00 | 15 | 9.32 |
| 4:15 | 6:50 | 12:45 | 14.1 | 8.77 |
| 4:30 | 7:15 | 13:30 | 13.3 | 8.28 |
| 4:45 | 7:39 | 14:15 | 12.6 | 7.85 |
| 5:00 | 8:03 | 15:00 | 12 | 7.46 |
| 5:15 | 8:27 | 15:45 | 11.4 | 7.1 |
| 5:30 | 8:51 | 16:30 | 10.9 | 6.78 |
| 5:45 | 9:15 | 17:15 | 10.4 | 6.48 |
| 6:00 | 9:39 | 18:00 | 10 | 6.21 |
| 6:15 | 10:04 | 18:45 | 9.6 | 5.97 |
| 6:30 | 10:28 | 19:30 | 9.23 | 5.74 |
| 6:45 | 10:52 | 20:15 | 8.89 | 5.52 |
| 7:00 | 11:16 | 21:00 | 8.57 | 5.33 |
| 7:15 | 11:40 | 21:45 | 8.28 | 5.14 |
| 7:30 | 12:04 | 22:30 | 8 | 4.97 |
| 7:45 | 12:28 | 23:15 | 7.74 | 4.81 |
| 8:00 | 12:52 | 24:00 | 7.5 | 4.66 |
3000 m splits — every kilometre
Even-pace splits for a 12:00 3000 m (4:00 /km): the cumulative time on the clock as you pass each kilometre marker.
| Marker | Split | Cumulative |
|---|---|---|
| 1 km | 4:00 | 4:00 |
| 2 km | 4:00 | 8:00 |
| 3 km | 4:00 | 12:00 |
3000 m splits — every mile
The same 12:00 3000 m broken into one-mile splits (6:26 /mile).
| Marker | Split | Cumulative |
|---|---|---|
| 1 mi | 6:26 | 6:26 |
| Finish (1.86 mi) | 5:34 | 12:00 |
3000 m race-time predictions (Riegel estimate)
If your 3000 m is worth 12:00, the Riegel formula estimates these equivalent times at other distances. These are estimates — real results depend on training, terrain and pacing.
| Distance | Predicted | Pace /km | Pace /mile |
|---|---|---|---|
| 1500 m | 5:45 | 3:50 | 6:11 |
| 1 Mile | 6:12 | 3:51 | 6:12 |
| 5K | 20:37 | 4:07 | 6:38 |
| 10K | 43:00 | 4:18 | 6:55 |
| 15K | 1:06:05 | 4:24 | 7:05 |
| 10 Mile | 1:11:12 | 4:25 | 7:07 |
| Half Marathon | 1:34:52 | 4:30 | 7:14 |
| 30K | 2:17:47 | 4:36 | 7:23 |
| Marathon | 3:17:48 | 4:41 | 7:33 |
| 50K | 3:56:47 | 4:44 | 7:37 |
| 50 Mile | 6:32:06 | 4:52 | 7:51 |
| 100K | 8:13:40 | 4:56 | 7:57 |
| 100 Mile | 13:37:29 | 5:05 | 8:10 |
How 3000 m pace is calculated
Pace is simply time ÷ distance. This page works it out exactly: it converts your 3000 m into metres and your time into seconds, divides to get one speed in metres per second, then expresses that single number as min/km, min/mile, km/h and mph. Because a kilometre is exactly 1000 m and a mile exactly 1609.344 m, the four figures always agree and convert back to machine precision. Only the Riegel predictions above are estimates.
FAQ
What is a good 3000 m time?
"Good" depends entirely on the runner, but a useful reference point is even pacing. At 4:00 /km (6:26 /mile) a 3000 m takes 12:00. Enter your own target above and the calculator shows the exact pace and speed you need; the pace chart below lists finish times for every pace from 3:00 to 8:00 /km.
How many kilometres is a 3000 m?
A 3000 m is 3 km, which is 1.86 miles (3K / steeplechase distance). A mile is exactly 1609.344 m, so the conversion is exact rather than rounded.
What pace do I need for a 12:00 3000 m?
To finish a 3000 m in 12:00 you hold 4:00 per kilometre, which is 6:26 per mile, or 15 km/h (9.32 mph). The split table below shows the clock at every kilometre and mile for that pace.
How are the 3000 m race-time predictions calculated?
They use the Riegel formula, t₂ = t₁ × (d₂ / d₁)^1.06, a published 1977 model that scales a known result to another distance. It is an estimate, not a guarantee — real times depend on training, terrain, heat and pacing — and it is the only estimate on this page. Every pace and speed conversion here is exact.