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A 30:00 5K is what marathon time?

A 30:00 5K would result in a 4:13:10 marathon time.

Of course, doing a straight extrapolation of your 5K time to determine your marathon time is unlikely to yield an accurate result because it doesn't account for fatigue that occurs as your distance increases.

To get around this limitation, Peter Riegel famously came up with a formula that factors in fatigue over longer distances: T2 = T1 x (D2/D1)1.06, where T1 is the time you know multiplied by the distance you're going to run divided by the distance you ran to a power of 1.06. In this instance, if you ran a 5K in 30:00, the formula would look like this: 30:00 x (26.2/3.107)1.06, for a result of 4:47:43. As you can see, this is significantly different than a straight extrapolation.

However, many people say Riegel's formula is outdated and based on the limited data he had at the time, and a newer formula that uses a power of 1.15 may be more accurate. Using that formula, the marathon time based on a 30:00 5K would be 5:48:37. Again, much different!

Again, these calculations are most accurate when running an isolated 5K and estimating your marathon time from there, not using an average 5K pace for a longer race duration.

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Why is converting your pace to a marathon time helpful?

When training for a marathon, you're likely not running a full marathon each time you go out and run. However, even if you're running shorter distances as part of your training program, you can take your 5K time and project what your full marathon time would be. This will give you a good benchmark, especially if you track it over time, and can help you train even better.

Keep in mind that even if you can run a 30:00 5K, that doesn't necessarily mean you can maintain that pace for a full marathon (26.2 miles) and achieve a marathon time of 4:13:10. Running progress takes time, and it's not uncommon for someone to be able to maintain a pace for an early part of a race but not later stages, especially if they're just starting out.


Compare a 30:00 5K to faster or slower paces

Faster pace Marathon time
29:594:13:01
29:584:12:53
29:574:12:44
29:564:12:36
29:554:12:28
29:544:12:19
29:534:12:11
29:524:12:02
29:514:11:54
29:504:11:45
29:494:11:37
29:484:11:28
29:474:11:20
29:464:11:12
29:454:11:03
29:444:10:55
29:434:10:46
29:424:10:38
29:414:10:29
29:404:10:21
29:394:10:12
29:384:10:04
29:374:09:56
29:364:09:47
29:354:09:39
29:344:09:30
29:334:09:22
29:324:09:13
29:314:09:05
29:304:08:57
Slower pace Marathon time
30:014:13:18
30:024:13:27
30:034:13:35
30:044:13:43
30:054:13:52
30:064:14:00
30:074:14:09
30:084:14:17
30:094:14:26
30:104:14:34
30:114:14:43
30:124:14:51
30:134:14:59
30:144:15:08
30:154:15:16
30:164:15:25
30:174:15:33
30:184:15:42
30:194:15:50
30:204:15:58
30:214:16:07
30:224:16:15
30:234:16:24
30:244:16:32
30:254:16:41
30:264:16:49
30:274:16:58
30:284:17:06
30:294:17:14
30:304:17:23