This 30K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 30K finish time from 1:30:00 to 4:30:00. Find your target time in the first column to see exactly how fast you need to run each segment.
30K Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 5 km | 10 km | 20 km | Mile 10 | Mile 18.6 |
|---|---|---|---|---|---|---|---|---|
| 1:30:00 | 4:50 | 3:00 | 45:00 | 15:00 | 30:00 | 1:00:00 | 48:17 | 1:30:00 |
| 1:32:00 | 4:56 | 3:04 | 46:00 | 15:20 | 30:40 | 1:01:20 | 49:21 | 1:32:00 |
| 1:34:00 | 5:03 | 3:08 | 47:00 | 15:40 | 31:20 | 1:02:40 | 50:26 | 1:34:00 |
| 1:36:00 | 5:09 | 3:12 | 48:00 | 16:00 | 32:00 | 1:04:00 | 51:30 | 1:36:00 |
| 1:38:00 | 5:15 | 3:16 | 49:00 | 16:20 | 32:40 | 1:05:20 | 52:34 | 1:38:00 |
| 1:40:00 | 5:22 | 3:20 | 50:00 | 16:40 | 33:20 | 1:06:40 | 53:39 | 1:40:00 |
| 1:42:00 | 5:28 | 3:24 | 51:00 | 17:00 | 34:00 | 1:08:00 | 54:43 | 1:42:00 |
| 1:44:00 | 5:35 | 3:28 | 52:00 | 17:20 | 34:40 | 1:09:20 | 55:47 | 1:44:00 |
| 1:46:00 | 5:41 | 3:32 | 53:00 | 17:40 | 35:20 | 1:10:40 | 56:52 | 1:46:00 |
| 1:48:00 | 5:48 | 3:36 | 54:00 | 18:00 | 36:00 | 1:12:00 | 57:56 | 1:48:00 |
| 1:50:00 | 5:54 | 3:40 | 55:00 | 18:20 | 36:40 | 1:13:20 | 59:01 | 1:50:00 |
| 1:52:00 | 6:00 | 3:44 | 56:00 | 18:40 | 37:20 | 1:14:40 | 1:00:05 | 1:52:00 |
| 1:54:00 | 6:07 | 3:48 | 57:00 | 19:00 | 38:00 | 1:16:00 | 1:01:09 | 1:54:00 |
| 1:56:00 | 6:13 | 3:52 | 58:00 | 19:20 | 38:40 | 1:17:20 | 1:02:14 | 1:56:00 |
| 1:58:00 | 6:20 | 3:56 | 59:00 | 19:40 | 39:20 | 1:18:40 | 1:03:18 | 1:58:00 |
| 2:00:00 | 6:26 | 4:00 | 1:00:00 | 20:00 | 40:00 | 1:20:00 | 1:04:22 | 2:00:00 |
| 2:02:00 | 6:33 | 4:04 | 1:01:00 | 20:20 | 40:40 | 1:21:20 | 1:05:27 | 2:02:00 |
| 2:04:00 | 6:39 | 4:08 | 1:02:00 | 20:40 | 41:20 | 1:22:40 | 1:06:31 | 2:04:00 |
| 2:06:00 | 6:46 | 4:12 | 1:03:00 | 21:00 | 42:00 | 1:24:00 | 1:07:36 | 2:06:00 |
| 2:08:00 | 6:52 | 4:16 | 1:04:00 | 21:20 | 42:40 | 1:25:20 | 1:08:40 | 2:08:00 |
| 2:10:00 | 6:58 | 4:20 | 1:05:00 | 21:40 | 43:20 | 1:26:40 | 1:09:44 | 2:10:00 |
| 2:12:00 | 7:05 | 4:24 | 1:06:00 | 22:00 | 44:00 | 1:28:00 | 1:10:49 | 2:12:00 |
| 2:14:00 | 7:11 | 4:28 | 1:07:00 | 22:20 | 44:40 | 1:29:20 | 1:11:53 | 2:14:00 |
| 2:16:00 | 7:18 | 4:32 | 1:08:00 | 22:40 | 45:20 | 1:30:40 | 1:12:57 | 2:16:00 |
| 2:18:00 | 7:24 | 4:36 | 1:09:00 | 23:00 | 46:00 | 1:32:00 | 1:14:02 | 2:17:59 |
| 2:20:00 | 7:31 | 4:40 | 1:10:00 | 23:20 | 46:40 | 1:33:20 | 1:15:06 | 2:19:59 |
| 2:22:00 | 7:37 | 4:44 | 1:11:00 | 23:40 | 47:20 | 1:34:40 | 1:16:11 | 2:21:59 |
| 2:24:00 | 7:43 | 4:48 | 1:12:00 | 24:00 | 48:00 | 1:36:00 | 1:17:15 | 2:23:59 |
| 2:26:00 | 7:50 | 4:52 | 1:13:00 | 24:20 | 48:40 | 1:37:20 | 1:18:19 | 2:25:59 |
| 2:28:00 | 7:56 | 4:56 | 1:14:00 | 24:40 | 49:20 | 1:38:40 | 1:19:24 | 2:27:59 |
| 2:30:00 | 8:03 | 5:00 | 1:15:00 | 25:00 | 50:00 | 1:40:00 | 1:20:28 | 2:29:59 |
| 2:32:00 | 8:09 | 5:04 | 1:16:00 | 25:20 | 50:40 | 1:41:20 | 1:21:32 | 2:31:59 |
| 2:34:00 | 8:16 | 5:08 | 1:17:00 | 25:40 | 51:20 | 1:42:40 | 1:22:37 | 2:33:59 |
| 2:36:00 | 8:22 | 5:12 | 1:18:00 | 26:00 | 52:00 | 1:44:00 | 1:23:41 | 2:35:59 |
| 2:38:00 | 8:29 | 5:16 | 1:19:00 | 26:20 | 52:40 | 1:45:20 | 1:24:46 | 2:37:59 |
| 2:40:00 | 8:35 | 5:20 | 1:20:00 | 26:40 | 53:20 | 1:46:40 | 1:25:50 | 2:39:59 |
| 2:42:00 | 8:41 | 5:24 | 1:21:00 | 27:00 | 54:00 | 1:48:00 | 1:26:54 | 2:41:59 |
| 2:44:00 | 8:48 | 5:28 | 1:22:00 | 27:20 | 54:40 | 1:49:20 | 1:27:59 | 2:43:59 |
| 2:46:00 | 8:54 | 5:32 | 1:23:00 | 27:40 | 55:20 | 1:50:40 | 1:29:03 | 2:45:59 |
| 2:48:00 | 9:01 | 5:36 | 1:24:00 | 28:00 | 56:00 | 1:52:00 | 1:30:07 | 2:47:59 |
| 2:50:00 | 9:07 | 5:40 | 1:25:00 | 28:20 | 56:40 | 1:53:20 | 1:31:12 | 2:49:59 |
| 2:52:00 | 9:14 | 5:44 | 1:26:00 | 28:40 | 57:20 | 1:54:40 | 1:32:16 | 2:51:59 |
| 2:54:00 | 9:20 | 5:48 | 1:27:00 | 29:00 | 58:00 | 1:56:00 | 1:33:21 | 2:53:59 |
| 2:56:00 | 9:26 | 5:52 | 1:28:00 | 29:20 | 58:40 | 1:57:20 | 1:34:25 | 2:55:59 |
| 2:58:00 | 9:33 | 5:56 | 1:29:00 | 29:40 | 59:20 | 1:58:40 | 1:35:29 | 2:57:59 |
| 3:00:00 | 9:39 | 6:00 | 1:30:00 | 30:00 | 1:00:00 | 2:00:00 | 1:36:34 | 2:59:59 |
| 3:02:00 | 9:46 | 6:04 | 1:31:00 | 30:20 | 1:00:40 | 2:01:20 | 1:37:38 | 3:01:59 |
| 3:04:00 | 9:52 | 6:08 | 1:32:00 | 30:40 | 1:01:20 | 2:02:40 | 1:38:42 | 3:03:59 |
| 3:06:00 | 9:59 | 6:12 | 1:33:00 | 31:00 | 1:02:00 | 2:04:00 | 1:39:47 | 3:05:59 |
| 3:08:00 | 10:05 | 6:16 | 1:34:00 | 31:20 | 1:02:40 | 2:05:20 | 1:40:51 | 3:07:59 |
| 3:10:00 | 10:12 | 6:20 | 1:35:00 | 31:40 | 1:03:20 | 2:06:40 | 1:41:56 | 3:09:59 |
| 3:12:00 | 10:18 | 6:24 | 1:36:00 | 32:00 | 1:04:00 | 2:08:00 | 1:43:00 | 3:11:59 |
| 3:14:00 | 10:24 | 6:28 | 1:37:00 | 32:20 | 1:04:40 | 2:09:20 | 1:44:04 | 3:13:59 |
| 3:16:00 | 10:31 | 6:32 | 1:38:00 | 32:40 | 1:05:20 | 2:10:40 | 1:45:09 | 3:15:59 |
| 3:18:00 | 10:37 | 6:36 | 1:39:00 | 33:00 | 1:06:00 | 2:12:00 | 1:46:13 | 3:17:59 |
| 3:20:00 | 10:44 | 6:40 | 1:40:00 | 33:20 | 1:06:40 | 2:13:20 | 1:47:17 | 3:19:59 |
| 3:22:00 | 10:50 | 6:44 | 1:41:00 | 33:40 | 1:07:20 | 2:14:40 | 1:48:22 | 3:21:59 |
| 3:24:00 | 10:57 | 6:48 | 1:42:00 | 34:00 | 1:08:00 | 2:16:00 | 1:49:26 | 3:23:59 |
| 3:26:00 | 11:03 | 6:52 | 1:43:00 | 34:20 | 1:08:40 | 2:17:20 | 1:50:30 | 3:25:59 |
| 3:28:00 | 11:09 | 6:56 | 1:44:00 | 34:40 | 1:09:20 | 2:18:40 | 1:51:35 | 3:27:59 |
| 3:30:00 | 11:16 | 7:00 | 1:45:00 | 35:00 | 1:10:00 | 2:20:00 | 1:52:39 | 3:29:59 |
| 3:32:00 | 11:22 | 7:04 | 1:46:00 | 35:20 | 1:10:40 | 2:21:20 | 1:53:44 | 3:31:59 |
| 3:34:00 | 11:29 | 7:08 | 1:47:00 | 35:40 | 1:11:20 | 2:22:40 | 1:54:48 | 3:33:59 |
| 3:36:00 | 11:35 | 7:12 | 1:48:00 | 36:00 | 1:12:00 | 2:24:00 | 1:55:52 | 3:35:59 |
| 3:38:00 | 11:42 | 7:16 | 1:49:00 | 36:20 | 1:12:40 | 2:25:20 | 1:56:57 | 3:37:59 |
| 3:40:00 | 11:48 | 7:20 | 1:50:00 | 36:40 | 1:13:20 | 2:26:40 | 1:58:01 | 3:39:59 |
| 3:42:00 | 11:55 | 7:24 | 1:51:00 | 37:00 | 1:14:00 | 2:28:00 | 1:59:05 | 3:41:59 |
| 3:44:00 | 12:01 | 7:28 | 1:52:00 | 37:20 | 1:14:40 | 2:29:20 | 2:00:10 | 3:43:59 |
| 3:46:00 | 12:07 | 7:32 | 1:53:00 | 37:40 | 1:15:20 | 2:30:40 | 2:01:14 | 3:45:59 |
| 3:48:00 | 12:14 | 7:36 | 1:54:00 | 38:00 | 1:16:00 | 2:32:00 | 2:02:19 | 3:47:59 |
| 3:50:00 | 12:20 | 7:40 | 1:55:00 | 38:20 | 1:16:40 | 2:33:20 | 2:03:23 | 3:49:59 |
| 3:52:00 | 12:27 | 7:44 | 1:56:00 | 38:40 | 1:17:20 | 2:34:40 | 2:04:27 | 3:51:59 |
| 3:54:00 | 12:33 | 7:48 | 1:57:00 | 39:00 | 1:18:00 | 2:36:00 | 2:05:32 | 3:53:59 |
| 3:56:00 | 12:40 | 7:52 | 1:58:00 | 39:20 | 1:18:40 | 2:37:20 | 2:06:36 | 3:55:59 |
| 3:58:00 | 12:46 | 7:56 | 1:59:00 | 39:40 | 1:19:20 | 2:38:40 | 2:07:40 | 3:57:59 |
| 4:00:00 | 12:52 | 8:00 | 2:00:00 | 40:00 | 1:20:00 | 2:40:00 | 2:08:45 | 3:59:59 |
| 4:02:00 | 12:59 | 8:04 | 2:01:00 | 40:20 | 1:20:40 | 2:41:20 | 2:09:49 | 4:01:59 |
| 4:04:00 | 13:05 | 8:08 | 2:02:00 | 40:40 | 1:21:20 | 2:42:40 | 2:10:54 | 4:03:59 |
| 4:06:00 | 13:12 | 8:12 | 2:03:00 | 41:00 | 1:22:00 | 2:44:00 | 2:11:58 | 4:05:59 |
| 4:08:00 | 13:18 | 8:16 | 2:04:00 | 41:20 | 1:22:40 | 2:45:20 | 2:13:02 | 4:07:59 |
| 4:10:00 | 13:25 | 8:20 | 2:05:00 | 41:40 | 1:23:20 | 2:46:40 | 2:14:07 | 4:09:59 |
| 4:12:00 | 13:31 | 8:24 | 2:06:00 | 42:00 | 1:24:00 | 2:48:00 | 2:15:11 | 4:11:59 |
| 4:14:00 | 13:38 | 8:28 | 2:07:00 | 42:20 | 1:24:40 | 2:49:20 | 2:16:15 | 4:13:59 |
| 4:16:00 | 13:44 | 8:32 | 2:08:00 | 42:40 | 1:25:20 | 2:50:40 | 2:17:20 | 4:15:59 |
| 4:18:00 | 13:50 | 8:36 | 2:09:00 | 43:00 | 1:26:00 | 2:52:00 | 2:18:24 | 4:17:59 |
| 4:20:00 | 13:57 | 8:40 | 2:10:00 | 43:20 | 1:26:40 | 2:53:20 | 2:19:29 | 4:19:59 |
| 4:22:00 | 14:03 | 8:44 | 2:11:00 | 43:40 | 1:27:20 | 2:54:40 | 2:20:33 | 4:21:59 |
| 4:24:00 | 14:10 | 8:48 | 2:12:00 | 44:00 | 1:28:00 | 2:56:00 | 2:21:37 | 4:23:59 |
| 4:26:00 | 14:16 | 8:52 | 2:13:00 | 44:20 | 1:28:40 | 2:57:20 | 2:22:42 | 4:25:59 |
| 4:28:00 | 14:23 | 8:56 | 2:14:00 | 44:40 | 1:29:20 | 2:58:40 | 2:23:46 | 4:27:59 |
| 4:30:00 | 14:29 | 9:00 | 2:15:00 | 45:00 | 1:30:00 | 3:00:00 | 2:24:50 | 4:29:59 |
How to Use This 30K Pace Chart
- Pick your target 30K finish time in the first column.
- The second and third columns show the average pace per mile and per kilometer you need to sustain.
- The halfway column shows your split at the exact midpoint of the race.
- The remaining columns show your cumulative time at each mile or kilometer checkpoint — use these as on-course pacing targets.
What Is a Good 30K Time?
A sub-2:30:00 30K (8:03/mile) is a common recreational target. Sub-2:15:00 (7:15/mile) is strong, sub-2:00:00 (6:26/mile) is competitive. Many marathon training plans include a 30K race or training run as the longest pre-marathon effort.
30K Pacing Strategy
The best pacing strategy for most runners is even or slightly negative splits — running the second half of the race at the same pace or very slightly faster than the first half. Positive splits (slowing down) cost more time than the energy they save.
Adjust your target pace for conditions: add 5–10 seconds per mile for every 10°F above 60°F (5°C above 15°C), and add 5–15 seconds per mile on hilly courses vs a flat reference. Use our running pace calculator to stress-test alternative targets.
30K Pace Chart FAQs
Is 30K a good marathon training run?
Yes — a 30K race or solo effort is the classic final hard long run before a marathon, typically 3–4 weeks out. It covers 18.6 miles, which is most of the marathon without the depletion of the final 10K, and lets you rehearse race-day pacing, nutrition, and kit.
How does 30K pace predict marathon time?
Multiply your 30K time by about 1.44 (Riegel formula with 1.06 exponent). A 2:15:00 30K predicts a 3:14:00 marathon. Many runners find they actually lose 2–5 minutes vs this prediction because of the final-10K wall.
What pace do I need for a 3:30 marathon 30K split?
For a 3:30 marathon (8:00/mile), your 30K split should be about 2:29:30. If you cross 30K at 2:29–2:30 you are perfectly on pace; crossing at 2:27 or faster means you went out too quick.
Famous 30K races?
The Ome Hochi 30K in Tokyo is Japan’s premier pre-marathon tune-up (winning times under 1:30). Lidingöloppet in Sweden is a 30K cross-country race with over 30,000 finishers annually. In the US, 30K road races are rarer but include the USATF 30K Championship.
How do I pace a 30K?
Break the race into three 10K segments. Run the first 10K 5–10 seconds per km slower than marathon goal pace, the middle 10K at marathon goal pace, and the final 10K at or slightly faster than marathon goal pace. This is the pacing pattern that holds up best over the full marathon.
Browse Pace Charts By Distance
Training for a different race distance? Jump to the pace chart you need — or see our full running pace chart hub covering every distance from 1 mile to 100 miles:
