Sub-30 Minute 5K Pace

Sub-30 5K pace guide. Required pace is 6:00/km (9:39/mi). Training tips to break 30 minutes in your first 5K.

Breaking 30 minutes requires 6:00/km (9:39/mi) pace. This is an excellent first 5K goal.

Required pace: 6:00/km or 9:39/mile
Great first 5K goal
Focus on consistent running

How to run a sub-30 5K

Training approach for sub-30 minutes.

Run regularly: Run 3 days per week.
Build up to running 5K: Use run-walk intervals if needed.
Gradually increase pace: As fitness improves, speed follows.
Run your own race: Don't go out too fast.

Frequently asked questions

What pace for sub-30 5K?

Average 6:00/km (9:39/mile). Aim for 5:55/km for a small buffer.

Is sub-30 a good 5K time?

Yes! Breaking 30 minutes is a meaningful achievement for beginner runners.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

More pacing guides

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

Other TrainPace tools

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