3000m pace calculator
3000 m is 7.50 laps of a standard 400 m track. Type your time to get the pace and speed, or read your lap times in the chart.
Type a time like 1:45:00 and a pace like 8:00.
Your pace
1.86 miles in 13:00 · 8.6 mph
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3000m lap and split times
| Goal time | Pace /mi | Pace /km | km/h | 200 m | 400 m (1 lap) | 1000 m | 2000 m |
|---|---|---|---|---|---|---|---|
| 8:00 | 4:17 | 2:40 | 22.5 | 32 | 1:04 | 2:40 | 5:20 |
| 8:20 | 4:28 | 2:47 | 21.6 | 33 | 1:07 | 2:47 | 5:33 |
| 8:40 | 4:39 | 2:53 | 20.8 | 35 | 1:09 | 2:53 | 5:47 |
| 9:00 | 4:50 | 3:00 | 20.0 | 36 | 1:12 | 3:00 | 6:00 |
| 9:20 | 5:00 | 3:07 | 19.3 | 37 | 1:15 | 3:07 | 6:13 |
| 9:40 | 5:11 | 3:13 | 18.6 | 39 | 1:17 | 3:13 | 6:27 |
| 10:00 | 5:22 | 3:20 | 18.0 | 40 | 1:20 | 3:20 | 6:40 |
| 10:20 | 5:33 | 3:27 | 17.4 | 41 | 1:23 | 3:27 | 6:53 |
| 10:40 | 5:43 | 3:33 | 16.9 | 43 | 1:25 | 3:33 | 7:07 |
| 11:00 | 5:54 | 3:40 | 16.4 | 44 | 1:28 | 3:40 | 7:20 |
| 11:20 | 6:05 | 3:47 | 15.9 | 45 | 1:31 | 3:47 | 7:33 |
| 11:40 | 6:16 | 3:53 | 15.4 | 47 | 1:33 | 3:53 | 7:47 |
| 12:00 | 6:26 | 4:00 | 15.0 | 48 | 1:36 | 4:00 | 8:00 |
| 12:20 | 6:37 | 4:07 | 14.6 | 49 | 1:39 | 4:07 | 8:13 |
| 12:40 | 6:48 | 4:13 | 14.2 | 51 | 1:41 | 4:13 | 8:27 |
| 13:00 | 6:58 | 4:20 | 13.8 | 52 | 1:44 | 4:20 | 8:40 |
| 13:20 | 7:09 | 4:27 | 13.5 | 53 | 1:47 | 4:27 | 8:53 |
| 13:40 | 7:20 | 4:33 | 13.2 | 55 | 1:49 | 4:33 | 9:07 |
| 14:00 | 7:31 | 4:40 | 12.9 | 56 | 1:52 | 4:40 | 9:20 |
| 14:20 | 7:41 | 4:47 | 12.6 | 57 | 1:55 | 4:47 | 9:33 |
| 14:40 | 7:52 | 4:53 | 12.3 | 59 | 1:57 | 4:53 | 9:47 |
| 15:00 | 8:03 | 5:00 | 12.0 | 1:00 | 2:00 | 5:00 | 10:00 |
3000m world records
| Record | Time | Pace | Per 400 m lap |
|---|---|---|---|
| Men: Jakob Ingebrigtsen (2024) | 7:18 | 3:55 /mi | 58.3 |
| Women: Wang Junxia (1993) | 8:06 | 4:21 /mi | 1:04.8 |
FAQ
What lap time do I need for a 13:00 3000m?
1:44.0 per 400 m lap at even pace, which is 6:58 per mile (4:20 per km) and 8.6 mph.
How many laps is 3000 meters?
7.50 laps of a standard 400 m track, measured in lane 1.
What is the 3000m world record pace?
Jakob Ingebrigtsen ran 7:18 in 2024: 58.3 per lap, 3:55 per mile, 15.3 mph. The women's record is 8:06 by Wang Junxia (1993), 1:04.8 per lap.