Sub 30 Minute 5K
Break 30 minutes in the 5K — a great first race target requiring 6:00/km pace.
6:00 /km
9:39 /mi
Required pace for 5km in 30:00
Finish Time
30:00
VDOT
31
Speed
10.0 km/h
Distance
5 km
Split Times
| Split | Distance | Split Time | Cumulative | Pace |
|---|---|---|---|---|
| 1 | 1 km | 6:00 | 6:00 | 6:00 |
| 2 | 2 km | 6:00 | 12:00 | 6:00 |
| 3 | 3 km | 6:00 | 18:00 | 6:00 |
| 4 | 4 km | 6:00 | 24:00 | 6:00 |
| FIN | 5 km | 6:00 | 30:00 | 6:00 |
Training Zones (VDOT 31)
Easy / Recovery7:11 - 8:32
Marathon Pace6:30 - 7:06
Threshold (Tempo)6:16 - 6:34
Interval (VO2max)5:40 - 5:54
Repetition4:54 - 5:27
Equivalent Race Times
1 Mile
9:01
5K
30:00
10K
1:02:33
15K
1:36:08
Half Marathon
2:18:00
Marathon
4:47:44
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