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30K Pace Calculator
The 30K is 30 km (18.6 miles · 18.64 miles). At an even 5:00 /km (8:03 /mile) it takes 2:30:00 — that is 12 km/h (7.46 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.
30K pace chart — finish time by pace
Every even pace from 3:00 to 8:00 per kilometre, with the 30K 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 | 1:30:00 | 20 | 12.4 |
| 3:15 | 5:14 | 1:37:30 | 18.5 | 11.5 |
| 3:30 | 5:38 | 1:45:00 | 17.1 | 10.7 |
| 3:45 | 6:02 | 1:52:30 | 16 | 9.94 |
| 4:00 | 6:26 | 2:00:00 | 15 | 9.32 |
| 4:15 | 6:50 | 2:07:30 | 14.1 | 8.77 |
| 4:30 | 7:15 | 2:15:00 | 13.3 | 8.28 |
| 4:45 | 7:39 | 2:22:30 | 12.6 | 7.85 |
| 5:00 | 8:03 | 2:30:00 | 12 | 7.46 |
| 5:15 | 8:27 | 2:37:30 | 11.4 | 7.1 |
| 5:30 | 8:51 | 2:45:00 | 10.9 | 6.78 |
| 5:45 | 9:15 | 2:52:30 | 10.4 | 6.48 |
| 6:00 | 9:39 | 3:00:00 | 10 | 6.21 |
| 6:15 | 10:04 | 3:07:30 | 9.6 | 5.97 |
| 6:30 | 10:28 | 3:15:00 | 9.23 | 5.74 |
| 6:45 | 10:52 | 3:22:30 | 8.89 | 5.52 |
| 7:00 | 11:16 | 3:30:00 | 8.57 | 5.33 |
| 7:15 | 11:40 | 3:37:30 | 8.28 | 5.14 |
| 7:30 | 12:04 | 3:45:00 | 8 | 4.97 |
| 7:45 | 12:28 | 3:52:30 | 7.74 | 4.81 |
| 8:00 | 12:52 | 4:00:00 | 7.5 | 4.66 |
30K splits — every kilometre
Even-pace splits for a 2:30:00 30K (5:00 /km): the cumulative time on the clock as you pass each kilometre marker.
| Marker | Split | Cumulative |
|---|---|---|
| 1 km | 5:00 | 5:00 |
| 2 km | 5:00 | 10:00 |
| 3 km | 5:00 | 15:00 |
| 4 km | 5:00 | 20:00 |
| 5 km | 5:00 | 25:00 |
| 6 km | 5:00 | 30:00 |
| 7 km | 5:00 | 35:00 |
| 8 km | 5:00 | 40:00 |
| 9 km | 5:00 | 45:00 |
| 10 km | 5:00 | 50:00 |
| 11 km | 5:00 | 55:00 |
| 12 km | 5:00 | 1:00:00 |
| 13 km | 5:00 | 1:05:00 |
| 14 km | 5:00 | 1:10:00 |
| 15 km | 5:00 | 1:15:00 |
| 16 km | 5:00 | 1:20:00 |
| 17 km | 5:00 | 1:25:00 |
| 18 km | 5:00 | 1:30:00 |
| 19 km | 5:00 | 1:35:00 |
| 20 km | 5:00 | 1:40:00 |
| 21 km | 5:00 | 1:45:00 |
| 22 km | 5:00 | 1:50:00 |
| 23 km | 5:00 | 1:55:00 |
| 24 km | 5:00 | 2:00:00 |
| 25 km | 5:00 | 2:05:00 |
| 26 km | 5:00 | 2:10:00 |
| 27 km | 5:00 | 2:15:00 |
| 28 km | 5:00 | 2:20:00 |
| 29 km | 5:00 | 2:25:00 |
| 30 km | 5:00 | 2:30:00 |
30K splits — every mile
The same 2:30:00 30K broken into one-mile splits (8:03 /mile).
| Marker | Split | Cumulative |
|---|---|---|
| 1 mi | 8:03 | 8:03 |
| 2 mi | 8:03 | 16:06 |
| 3 mi | 8:03 | 24:08 |
| 4 mi | 8:03 | 32:11 |
| 5 mi | 8:03 | 40:14 |
| 6 mi | 8:03 | 48:17 |
| 7 mi | 8:03 | 56:20 |
| 8 mi | 8:03 | 1:04:22 |
| 9 mi | 8:03 | 1:12:25 |
| 10 mi | 8:03 | 1:20:28 |
| 11 mi | 8:03 | 1:28:31 |
| 12 mi | 8:03 | 1:36:34 |
| 13 mi | 8:03 | 1:44:36 |
| 14 mi | 8:03 | 1:52:39 |
| 15 mi | 8:03 | 2:00:42 |
| 16 mi | 8:03 | 2:08:45 |
| 17 mi | 8:03 | 2:16:48 |
| 18 mi | 8:03 | 2:24:50 |
| Finish (18.6 mi) | 5:10 | 2:30:00 |
30K race-time predictions (Riegel estimate)
If your 30K is worth 2:30:00, 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 | 6:16 | 4:11 | 6:43 |
| 3000 m | 13:04 | 4:21 | 7:01 |
| 1 Mile | 6:45 | 4:12 | 6:45 |
| 5K | 22:27 | 4:29 | 7:14 |
| 10K | 46:49 | 4:41 | 7:32 |
| 15K | 1:11:57 | 4:48 | 7:43 |
| 10 Mile | 1:17:31 | 4:49 | 7:45 |
| Half Marathon | 1:43:17 | 4:54 | 7:53 |
| Marathon | 3:35:20 | 5:06 | 8:13 |
| 50K | 4:17:47 | 5:09 | 8:18 |
| 50 Mile | 7:06:52 | 5:18 | 8:32 |
| 100K | 8:57:27 | 5:22 | 8:39 |
| 100 Mile | 14:50:00 | 5:32 | 8:54 |
How 30K pace is calculated
Pace is simply time ÷ distance. This page works it out exactly: it converts your 30K 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 30K time?
"Good" depends entirely on the runner, but a useful reference point is even pacing. At 5:00 /km (8:03 /mile) a 30K takes 2:30:00. 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 30K?
A 30K is 30 km, which is 18.6 miles (18.64 miles). A mile is exactly 1609.344 m, so the conversion is exact rather than rounded.
What pace do I need for a 2:30:00 30K?
To finish a 30K in 2:30:00 you hold 5:00 per kilometre, which is 8:03 per mile, or 12 km/h (7.46 mph). The split table below shows the clock at every kilometre and mile for that pace.
How are the 30K 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.