Sub-30 5K: VO2max 31
Running a sub-30 5k takes a running VO2max (VDOT) of about 30.8 and an even pace of 6:00/km (9:39/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 6:00 |
| 2 km | 12:00 |
| 3 km | 18:00 |
| 4 km | 24:00 |
| 5K | 30:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 7:30–8:13 |
| Marathon | 6:43 |
| Threshold | 6:16 |
| Interval (VO2max) | 5:48 |
| Repetition | 5:27 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 5–6 × 1,000 m at interval pace (5:48/km), 2–3 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 30:00 | 1:02:23 | 2:18:10 | 4:43:39 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
What a VO2max of 31 means for your age: is a VO2max of 31 good?
Training plan
Follow a structured plan: 5K training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-30 5k?
About 30.8 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-30 5k?
6:00 per km or 9:39 per mile, run evenly.
What 10K time matches a sub-30 5k?
About 1:02:23 on the same VDOT model.
Is a sub-30 5k good?
A VO2max of 31 is rated "poor" for men in their 30s and "poor" for women in their 30s on Cooper Institute norms.
Other 5K goals: Sub-25 · Sub-22 · Sub-20 · Sub-19 · Sub-18 · Sub-17 · Sub-16 · Sub-15 · 5K pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.