This 3K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 3K finish time from 8:00 to 30:00. Find your target time in the first column to see exactly how fast you need to run each segment.
3K Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 1 km | 2 km | Mile 1 |
|---|---|---|---|---|---|---|
| 8:00 | 4:17 | 2:40 | 4:00 | 2:40 | 5:20 | 4:17 |
| 8:30 | 4:34 | 2:50 | 4:15 | 2:50 | 5:40 | 4:34 |
| 9:00 | 4:50 | 3:00 | 4:30 | 3:00 | 6:00 | 4:50 |
| 9:30 | 5:06 | 3:10 | 4:45 | 3:10 | 6:20 | 5:06 |
| 10:00 | 5:22 | 3:20 | 5:00 | 3:20 | 6:40 | 5:22 |
| 10:30 | 5:38 | 3:30 | 5:15 | 3:30 | 7:00 | 5:38 |
| 11:00 | 5:54 | 3:40 | 5:30 | 3:40 | 7:20 | 5:54 |
| 11:30 | 6:10 | 3:50 | 5:45 | 3:50 | 7:40 | 6:10 |
| 12:00 | 6:26 | 4:00 | 6:00 | 4:00 | 8:00 | 6:26 |
| 12:30 | 6:42 | 4:10 | 6:15 | 4:10 | 8:20 | 6:42 |
| 13:00 | 6:58 | 4:20 | 6:30 | 4:20 | 8:40 | 6:58 |
| 13:30 | 7:15 | 4:30 | 6:45 | 4:30 | 9:00 | 7:15 |
| 14:00 | 7:31 | 4:40 | 7:00 | 4:40 | 9:20 | 7:31 |
| 14:30 | 7:47 | 4:50 | 7:15 | 4:50 | 9:40 | 7:47 |
| 15:00 | 8:03 | 5:00 | 7:30 | 5:00 | 10:00 | 8:03 |
| 15:30 | 8:19 | 5:10 | 7:45 | 5:10 | 10:20 | 8:19 |
| 16:00 | 8:35 | 5:20 | 8:00 | 5:20 | 10:40 | 8:35 |
| 16:30 | 8:51 | 5:30 | 8:15 | 5:30 | 11:00 | 8:51 |
| 17:00 | 9:07 | 5:40 | 8:30 | 5:40 | 11:20 | 9:07 |
| 17:30 | 9:23 | 5:50 | 8:45 | 5:50 | 11:40 | 9:23 |
| 18:00 | 9:39 | 6:00 | 9:00 | 6:00 | 12:00 | 9:39 |
| 18:30 | 9:55 | 6:10 | 9:15 | 6:10 | 12:20 | 9:55 |
| 19:00 | 10:12 | 6:20 | 9:30 | 6:20 | 12:40 | 10:12 |
| 19:30 | 10:28 | 6:30 | 9:45 | 6:30 | 13:00 | 10:28 |
| 20:00 | 10:44 | 6:40 | 10:00 | 6:40 | 13:20 | 10:44 |
| 20:30 | 11:00 | 6:50 | 10:15 | 6:50 | 13:40 | 11:00 |
| 21:00 | 11:16 | 7:00 | 10:30 | 7:00 | 14:00 | 11:16 |
| 21:30 | 11:32 | 7:10 | 10:45 | 7:10 | 14:20 | 11:32 |
| 22:00 | 11:48 | 7:20 | 11:00 | 7:20 | 14:40 | 11:48 |
| 22:30 | 12:04 | 7:30 | 11:15 | 7:30 | 15:00 | 12:04 |
| 23:00 | 12:20 | 7:40 | 11:30 | 7:40 | 15:20 | 12:20 |
| 23:30 | 12:36 | 7:50 | 11:45 | 7:50 | 15:40 | 12:36 |
| 24:00 | 12:52 | 8:00 | 12:00 | 8:00 | 16:00 | 12:52 |
| 24:30 | 13:09 | 8:10 | 12:15 | 8:10 | 16:20 | 13:09 |
| 25:00 | 13:25 | 8:20 | 12:30 | 8:20 | 16:40 | 13:25 |
| 25:30 | 13:41 | 8:30 | 12:45 | 8:30 | 17:00 | 13:41 |
| 26:00 | 13:57 | 8:40 | 13:00 | 8:40 | 17:20 | 13:57 |
| 26:30 | 14:13 | 8:50 | 13:15 | 8:50 | 17:40 | 14:13 |
| 27:00 | 14:29 | 9:00 | 13:30 | 9:00 | 18:00 | 14:29 |
| 27:30 | 14:45 | 9:10 | 13:45 | 9:10 | 18:20 | 14:45 |
| 28:00 | 15:01 | 9:20 | 14:00 | 9:20 | 18:40 | 15:01 |
| 28:30 | 15:17 | 9:30 | 14:15 | 9:30 | 19:00 | 15:17 |
| 29:00 | 15:33 | 9:40 | 14:30 | 9:40 | 19:20 | 15:33 |
| 29:30 | 15:50 | 9:50 | 14:45 | 9:50 | 19:40 | 15:50 |
| 30:00 | 16:06 | 10:00 | 15:00 | 10:00 | 20:00 | 16:06 |
How to Use This 3K Pace Chart
- Pick your target 3K 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 3K Time?
A sub-15:00 3K is a fit runner’s mark (5:00/km), sub-12:00 is strong (4:00/km), and sub-10:00 is competitive. The world records are 7:17.55 (men, indoor) and 8:06.11 (women).
3K 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.
3K Pace Chart FAQs
Is 3K a common race distance?
Yes — 3K is a staple on the indoor track circuit and is the signature distance of the steeplechase (3,000m). It is less common on the road but increasingly popular as an indoor event.
What pace is a 12 minute 3K?
12:00 over 3 km is exactly 4:00/km (6:26/mile). Even 1km splits would be 4:00 + 4:00 + 4:00.
How does 3K predict a 5K?
Multiply your 3K time by 1.73 (Riegel formula). A 12:00 3K predicts around 20:46 for 5K. Accuracy is within ±30 seconds for most trained runners.
What is a good 3K time for a teenager?
For competitive HS runners: 9:30–10:00 (boys) and 11:00–11:30 (girls). Recreational teenagers: 14:00–16:00 is typical.
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:
