30K Pace Calculator
8:03/mi
7.46mph
30.000 km · ~18.64 mi
- First half
- 8:03/mi
- Second half
- 8:03/mi
- 15K split
- 1:15:00
Checkpoints
5K
3.11 mi
10K
6.21 mi
15K (halfway)
9.32 mi
20K
12.43 mi
Half marathon
13.11 mi
25K
15.53 mi
Finish
18.64 mi
Kilometer splits
1 km
1.00 km
2 km
2.00 km
3 km
3.00 km
4 km
4.00 km
5 km
5.00 km
6 km
6.00 km
7 km
7.00 km
8 km
8.00 km
9 km
9.00 km
10 km
10.00 km
11 km
11.00 km
12 km
12.00 km
13 km
13.00 km
14 km
14.00 km
15 km
15.00 km
16 km
16.00 km
17 km
17.00 km
18 km
18.00 km
19 km
19.00 km
20 km
20.00 km
21 km
21.00 km
22 km
22.00 km
23 km
23.00 km
24 km
24.00 km
25 km
25.00 km
26 km
26.00 km
27 km
27.00 km
28 km
28.00 km
29 km
29.00 km
30 km
30.00 km
Mile splits
1 mi
1.00 mi
2 mi
2.00 mi
3 mi
3.00 mi
4 mi
4.00 mi
5 mi
5.00 mi
6 mi
6.00 mi
7 mi
7.00 mi
8 mi
8.00 mi
9 mi
9.00 mi
10 mi
10.00 mi
11 mi
11.00 mi
12 mi
12.00 mi
13 mi
13.00 mi
14 mi
14.00 mi
15 mi
15.00 mi
16 mi
16.00 mi
17 mi
17.00 mi
18 mi
18.00 mi
Finish
18.64 mi
Same pace, other distances
Half marathon
13.11 mi at this pace
Marathon
26.22 mi at this pace
Even pace for 30.000 km, not a race-equivalence predictor. The half marathon and marathon rows are this pace held for 21.0975 km and 42.195 km, not predictions. 25K pace · 20K pace · half marathon pace · marathon pace · 50K pace · race fueling · race time predictor · race pace band.
Worked examples
2:30:00 30K
8:03 /mi · 5:00 /km · 15K 1:15:00 · 25K 2:05:00
2:00:00 30K
6:26 /mi · 4:00 /km · 15K 1:00:00
3:00:00 30K
9:39 /mi · 6:00 /km · 15K 1:30:00
Who runs a 30K
The 30K is 18.64 miles, about 5.5 miles past a half marathon and 7.6 miles short of a marathon. It is a common distance on the road-racing calendar in Japan, a staple of spring marathon build-ups in the US, and a frequent trail-race option. For marathoners, a 30K 4–8 weeks out is the classic dress rehearsal: long enough to test goal pace past two hours, shoes, and fueling, short enough to recover from quickly.
Pacing a 30K
Run the first 10K as patient goal pace, not a time trial. The 15K mark is halfway: at 2:30:00 even that is 1:15:00, and on a 3% negative split it is 1:17:15 with the back half at 4:51/km. The half marathon point comes at 1:45:29 on even pace and the 25K mark at 2:05:00, leaving 5 km to close. The race is usually decided after 20K, so keep something for the last 10 km.
Fueling past two hours
Most runners are out for two to three and a half hours in a 30K, well past the point where carbohydrate on the course starts to matter. A common approach is a gel or sports drink every 30–45 minutes, starting early rather than waiting until you feel flat, with water at aid stations. Rehearse the exact product in long runs. The race fueling calculator turns a finish time into carbs per hour and gels to carry.
How it works
Arithmetic, not physiology. Distance is locked at 30.000 km (18.64114 mi). Pace = time / distance. This is even 30K race pace, not race-equivalence. For a half→30K or 30K→marathon estimate, use the race time predictor (Riegel). This page does not clone VDOT or McMillan tables.
- pace = time / 30.000 km
- 30K = 30.000 km = 18.641135767 mi
- halfway = 15 km = pace × 15 km
- half / marathon at this pace = pace × 21.0975 km / 42.195 km
- 1 mile = 1.609344 km
Same even-pace math as the 25K pace calculator · 20K pace · half marathon pace · marathon pace · 50K pace · split calculator · pace calculator · race pace band.
Pacing aid only. Not a training plan. Not medical advice.
FAQ
What pace for a 2:30 30K?
A 2:30:00 30K is 8:03 per mile, or 5:00 per kilometer, at even pace. That is the same even-pace band as a 2:05:00 25K or a 1:40:00 20K, held for 30 km. Distance is locked at 30.000 km (18.64 mi). There is no Calculate button; pace updates live.
How many miles is a 30K?
A 30K is 30.000 kilometers, which is 18.64 miles (18.641135767 mi using 1 mile = 1.609344 km). It is 8.9025 km (about 5.5 mi) longer than a half marathon and 12.195 km (about 7.6 mi) shorter than a marathon.
What is the halfway split for a 30K?
Halfway is the 15K mark (about 9.32 mi). At 2:30:00 even pace you pass 15K in 1:15:00. On a slight 3% negative split you pass it in 1:17:15 (5:09/km), then close at 4:51/km and still finish in 2:30:00.
Where do I pass the half marathon and 25K in a 30K?
At 2:30:00 even pace (5:00/km) you pass the 21.0975 km half-marathon point in 1:45:29 and the 25K mark in 2:05:00, with 5 km (about 25 minutes) left. The Checkpoints list shows both alongside 5K, 10K, 15K, and 20K.
What marathon time does a 30K pace equal?
Held for the full 42.195 km, 5:00/km is a 3:30:59 marathon (3:30:58.5 before rounding). That row is the same pace carried further, not a prediction; most runners slow over the last 12 km. For a fatigue-based estimate use the race time predictor (Riegel). Nothing here is VDOT or McMillan.
Is a 30K good marathon training?
Many marathoners race or run a 30K 4–8 weeks before a marathon as a long run at or near goal marathon pace. It is long enough to rehearse shoes, fueling, and pacing past the two-hour mark, but short enough to recover from without losing a full training block. This page only shows the pace math, not a training plan.
Do I need to fuel during a 30K?
Most runners finish a 30K somewhere between about 2:00 and 3:30, which is long enough that many take carbohydrate on the course, often a gel or sports drink every 30–45 minutes starting early. Practice it in training. The fueling calculator turns your finish time into carbs per hour and gels to carry; this page only does pace math.
Should I run a 30K at even pace or negative split?
Even pace or a slight negative split is the usual advice for road races this long. Starting a few seconds per km too quick tends to cost more over the last 10 km than it saved early. Toggle Even / Negative to compare both clocks for the same finish time.