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How Many Calories Does a 30-Minute Run Burn?
A 30-minute run burns roughly 280–450 calories for most adults. Unlike per-mile burn, a timed run depends a lot on pace — the faster you go, the more ground you cover in those 30 minutes, so the more you burn.
Calories in 30 minutes (≈70 kg / 155 lb runner)
| Pace | Approx. distance | Calories |
|---|---|---|
| 12:00 / mile (easy) | 2.5 mi | ~280 |
| 10:00 / mile | 3.0 mi | ~330 |
| 8:00 / mile | 3.75 mi | ~420 |
| 7:00 / mile (hard) | 4.3 mi | ~480 |
Heavier runners burn more at every pace; lighter runners a little less.
Make your 30 minutes count
Easy runs build your aerobic base; faster runs burn more per session. Mixing both is the sweet spot. Find the right intensity with your heart-rate zones, and get an exact calorie figure for your weight and pace in the calories calculator.