Try walking for 10 minutes or more to ensure you’re on a pace that you can maintain over time. After doing a few of these, you’ll have an idea of your average walking speed. Once you know your average walking speed, you can track your speed during fitness walks – be they 1-hour calorie-burning brisk walks or 15-minute intense walking Week #4: 15- to 25-minute Tempo Run OR Tune-up race 5K OR shorter or 2-mile/3000m time trial (Stamina/Speed Zone) A lot of personal bests in the 5K come after a tune-up race or time trial. This is a good week to do a test race or time trial instead of the Tempo Run if you like. Week #5: 6 x 800 meters (Goal Pace) 400- to 500-meter jog between The average running speed is 6mph (9.7kph) which would enable you to cover 3 miles (5km) in 30 minutes. If you increase your running speed to 7mph (11kph) you could run 3.5 miles (5.6km) in 30 minutes. How far you run in 30 minutes depends on your speed, fitness levels and effort level. Furthermore, if you run outdoors you will need to take The Running Calculator. Race Times. Input Race Time. Distance. Pick Distance 5 km 10 km 1/2 Marathon Marathon -- Metric -- 800 meters 1500 meters 1600 meters 2000 meters 3000 meters 3200 meters 4 km 6 km 10 km 15 km 20 km 30 km 50 km -- Imperial-- 880 yards 1 mile 1.5 miles 2 miles 3 miles 4 miles 5 miles 6 miles 10 miles 20 miles 30 miles 50 pg. 2 Kilometers Per Hour Miles Per Hour Minutes Per Kilometers Minutes Per Mile 5k 10k Half Marathon Marathon 7.90kph 4.91mph 7:35 12:13 00:37:58 01:15:56 02:40:15 05:20:30 For example, if you plan to run 9:00 minute miles (5:37 per km), you’ll pass mile 10 in 1:30:00, the halfway point in 1:57:59, then cross the finish line in 3:55:58. Just put your time into our pace calculator above and you’ll get an accurate marathon pace chart for the entire race. Conceived to convert 5K times into "minutes per mile" and "miles per hour", I have generalized this to any combination of distance and time, in miles or km. Enter the distance, choose the units, and your time in mm:ss format and hit TAB. Or, for 5K races, look up an approximation of your time in the table below. So, 16 min 5km pace comes out to 5:09 per mile for 3.1 miles. Are you outside of the united States of America and follow the metric system? You will need to sustain 3 minutes 12 seconds per kilometer for 5 kilometers to run a 15:59. Remember, you don't want to do long, slow easy runs every single weekend. XL8R.

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