If you would like to train as efficiently as possible, without accumulating unnecessary miles, choose a Training Plan for Runners.

How Many Miles is 30 Km? [30 Km in Miles]

30 km is usually the length of a long-run workout if you prepare for a marathon.

It is not a typical road running event.

In this article, you will find out how many miles is 30 km. You will also get answers to the most frequently asked questions.

30 km is equivalent to 18.6411 miles. The “km” in 30 km stands for kilometers, and 1 kilometer is approximately 0.621371 miles. Therefore, a 30 km run is approximately 18.6 miles long.

30 km in miles

How long does it take to train for 30 km?

Generally, most training plans for 30 km range from 14 to 18 weeks.

The time it takes to train for a 30 km (18.6 miles) race can vary depending on your fitness level, running experience, and goals.


Patience is important in running, and with the continuity of training, results will come. Listen to your body and set realistic and achievable goals to avoid injuries and overtraining.

It’s always a good idea to consult with a running coach before starting a new training program, especially if you’re new to running or have any underlying health concerns.

How to become a runner

How long does it take to go from couch to 30 km?

If you’re starting from a very sedentary lifestyle, you might need a few months to build a base level of fitness before beginning a 30 km training program.

Focus on walking regularly and gradually incorporating short periods of jogging or running.

Read more: Can You Become a Runner? (Top 19 Tips to Become a Runner)

Remember, the goal is not just to complete the 30 km but also to do so comfortably and without risking injury.

Additionally, factors like cross-training, proper nutrition, adequate rest, and injury prevention strategies can contribute to a smoother and more successful transition from a sedentary lifestyle to running 30 km.

Different Types of Runs

How to train for 30 km?

Training for a 30 km run involves a combination of different types of training.

It is necessary to train 3 to 4 times a week, pay attention to adequate recovery, and do strength training.

With consistency and continuity of training, the results will not be missed.

It’s important to focus on gradual progression, consistency, and enjoying the process of becoming more active and fit.

It’s recommended to follow a structured training plan to avoid overexertion and reduce the risk of injury.

One workout a week should be a very easy run with strides at the end.

This way you will add speed to your workout, and you will be more prepared for the next more intense workout.

Then the second and third workouts of the week should be fartlek training, intervals, or tempo runs. If you train 3 times a week, then one day a week you should do one of these 3 types of training.


Fartlek training is great for both beginners and advanced runners because of its adaptability. One of the main benefits of fartlek training is that you run on feeling, without thinking about pace.

This way you will break the monotony in your workout and add speed without too much stress.

The fourth workout of the week should be a long run. A long run will improve your endurance and resistance to fatigue.

Take at least one day off between workouts.

Example of training schedule – 3 training sessions per week

MON: rest
TUE: easy run + strength training
WED: rest
THU: fartlek training + strength training
FRI: rest
SAT: rest
SUN: long run

Example of training schedule – 4 training sessions per week

MON: rest
TUE: easy run + strength training
WED: fartlek training + strength training
THU: rest
FRI: tempo run + strength training
SAT: rest
SUN: long run

It is also important to do strength training at least 2 times a week.

Aside from preventing injuries, strength training will also help you build muscles that are required for you to maintain proper running form, making you a more efficient runner.


Listen to your body, progress at a pace that feels manageable, and consider consulting a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns.

How long does it take to walk 30 km?

The average time to walk 30 km is between 5 hours and 6 hours, which means that the average walking speed is between 3.73 and 3.11 miles per hour.

The average walking pace is between 16:06 and 19:19 minutes per mile.

Numerous factors, such as age, gender, fitness level, and terrain, will affect the final time.

The information is based on research conducted by Schimpl et al.

Depending on the walking pace, the table shows how long it takes to walk 30 km.

Average walking pace
20:00 min/mi
12:26 min/km
3.00 mph
4.83 kph
Moderate walking pace
17:09 min/mi
10:39 min/km
3.5 mph
5.63 kph
Brisk walking pace
15:00 min/mi
9:19 min/km
4.00 mph
6.44 kph
Fast walking pace
12:00 min/mi
7:27 min/km
5.00 mph
8.05 kph
30 km time3 hr 13 min5 hr 19 min 30 sec4 hr 39 min 30 sec3 hr 43 min 30 sec

How long does it take to run 30 km?

Beginners need approximately 3 hours 24 minutes (average running pace 10:57 minutes per mile or 6:48 minutes per kilometer) to run 30 km, while more experienced runners need 2 hours 6 minutes (average running pace 6:46 minutes per mile or 4:12 minutes per kilometer).

The table shows how long it takes to run 30 km depending on the running pace.

Minutes per mileMinutes per kilometer30 km

Use my running pace calculator with which you can calculate the time needed to run 30 km at a certain pace. You can also calculate what pace you will run if you run 30 km in a certain time.

What is a good 30 km time?

A good 30 km time for beginners/recreational runners is 3 hours (average running pace 9:39 minutes per mile or 6:00 minutes per kilometer).

This is a common goal for many beginners, and achieving this time indicates a solid level of fitness and dedication.

A good 30 km time for intermediate runners is 2 hours 12 minutes (average running pace 7:05 minutes per mile or 4:24 minutes per kilometer).

This range is often considered a good goal for intermediate runners who have been consistently training and improving their pace.

A good 30 km time for advanced runners is sub 2 hours (average running pace 6:26 minutes per mile or 4:00 minutes per kilometer).

Breaking the 2-hour barrier is a noteworthy accomplishment and is often considered a competitive time for the 30 km distance.

A good 30 km running time varies from person to person. Someone will find 2 hours 30 minutes a good 30 km time, while some other runner might be dissatisfied with that result.

Many factors affect the 30 km time, including:

  • Sex – On average, men run faster than women due to genetic predispositions.
  • Age – Most professional 30 km runners run their personal records between the ages of 25 and 35.
  • Ability level – Form and health also affect your running time.
  • Experience – With years of training, you gain experience that also affects your running time.
  • Weather – 30 km is a relatively short race. So, to have suitable conditions, it is important that there’s no precipitation and that it’s not too cold or too hot.
  • Terrain – Flat terrain is ideal for a good 30 km result since it allows you to maintain a steady pace and not lose additional energy running uphill and downhill.

A good 30 km running time is the result with which you are satisfied.


Do not compare yourself to others, everyone is different.
Track your own results and overcome your boundaries.
Enjoy running and progress gradually to train without injuries because that is most important.

How many calories do you burn on a 30 km run?

Running 30 km will burn you on average 1900 calories.

The exact number of calories spent while running 30 km depends on the weight and fitness of the runners, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you must carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 2610 calories by running 30 km at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 1884 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

Race Time Predictor

How to estimate your 30 km finish time?

If you want to know what time you can expect during a 30 km run, use my race time predictor.

This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.


A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace. This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.

Remember that the predicted result is just an estimate since factors like weather and running terrain can affect the outcome of a race.

It might happen that the race takes part on terrain with plenty of slopes, or that there’s strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.

How hard is it to run 30 km without training?

If you are active and in good shape, it is possible to run 30 km without training, but I do not recommend it at all.

If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended even to try.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

What is the number of steps you should take in 30 km?

You should take approximately 39000 steps to walk 30 km and 27600 steps to run 30 km.

To calculate an accurate figure, you need to consider several different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps, you have taken in 30 km of walking or running.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 30 km at a given speed.

30 kmSlow walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
Light jog
12:00 min/mi
7:27 min/km
Slow run
10:00 min/mi
6:13 min/km
8:00 min/mi
4:58 min/km
Fast run
6 min/mi
3:44 min/km

The table shows an overview of how many steps you will take in 30 km while moving at a certain speed.


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…