This 4K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 4K finish time from 11:00 to 40:00. Find your target time in the first column to see exactly how fast you need to run each segment.
4K Pace Chart: Every Finish Time
| Finish Time | Pace / mile | Pace / km | Halfway | 1 km | 2 km | 3 km | Mile 1 | Mile 2 |
|---|---|---|---|---|---|---|---|---|
| 11:00 | 4:26 | 2:45 | 5:30 | 2:45 | 5:30 | 8:15 | 4:26 | 8:51 |
| 11:30 | 4:38 | 2:53 | 5:45 | 2:53 | 5:45 | 8:38 | 4:38 | 9:15 |
| 12:00 | 4:50 | 3:00 | 6:00 | 3:00 | 6:00 | 9:00 | 4:50 | 9:39 |
| 12:30 | 5:02 | 3:08 | 6:15 | 3:08 | 6:15 | 9:23 | 5:02 | 10:04 |
| 13:00 | 5:14 | 3:15 | 6:30 | 3:15 | 6:30 | 9:45 | 5:14 | 10:28 |
| 13:30 | 5:26 | 3:23 | 6:45 | 3:23 | 6:45 | 10:08 | 5:26 | 10:52 |
| 14:00 | 5:38 | 3:30 | 7:00 | 3:30 | 7:00 | 10:30 | 5:38 | 11:16 |
| 14:30 | 5:50 | 3:38 | 7:15 | 3:38 | 7:15 | 10:53 | 5:50 | 11:40 |
| 15:00 | 6:02 | 3:45 | 7:30 | 3:45 | 7:30 | 11:15 | 6:02 | 12:04 |
| 15:30 | 6:14 | 3:53 | 7:45 | 3:53 | 7:45 | 11:38 | 6:14 | 12:28 |
| 16:00 | 6:26 | 4:00 | 8:00 | 4:00 | 8:00 | 12:00 | 6:26 | 12:52 |
| 16:30 | 6:38 | 4:08 | 8:15 | 4:08 | 8:15 | 12:23 | 6:38 | 13:17 |
| 17:00 | 6:50 | 4:15 | 8:30 | 4:15 | 8:30 | 12:45 | 6:50 | 13:41 |
| 17:30 | 7:02 | 4:23 | 8:45 | 4:23 | 8:45 | 13:08 | 7:02 | 14:05 |
| 18:00 | 7:15 | 4:30 | 9:00 | 4:30 | 9:00 | 13:30 | 7:15 | 14:29 |
| 18:30 | 7:27 | 4:38 | 9:15 | 4:38 | 9:15 | 13:53 | 7:27 | 14:53 |
| 19:00 | 7:39 | 4:45 | 9:30 | 4:45 | 9:30 | 14:15 | 7:39 | 15:17 |
| 19:30 | 7:51 | 4:53 | 9:45 | 4:53 | 9:45 | 14:38 | 7:51 | 15:41 |
| 20:00 | 8:03 | 5:00 | 10:00 | 5:00 | 10:00 | 15:00 | 8:03 | 16:06 |
| 20:30 | 8:15 | 5:08 | 10:15 | 5:08 | 10:15 | 15:23 | 8:15 | 16:30 |
| 21:00 | 8:27 | 5:15 | 10:30 | 5:15 | 10:30 | 15:45 | 8:27 | 16:54 |
| 21:30 | 8:39 | 5:23 | 10:45 | 5:23 | 10:45 | 16:08 | 8:39 | 17:18 |
| 22:00 | 8:51 | 5:30 | 11:00 | 5:30 | 11:00 | 16:30 | 8:51 | 17:42 |
| 22:30 | 9:03 | 5:38 | 11:15 | 5:38 | 11:15 | 16:53 | 9:03 | 18:06 |
| 23:00 | 9:15 | 5:45 | 11:30 | 5:45 | 11:30 | 17:15 | 9:15 | 18:30 |
| 23:30 | 9:27 | 5:53 | 11:45 | 5:53 | 11:45 | 17:38 | 9:27 | 18:55 |
| 24:00 | 9:39 | 6:00 | 12:00 | 6:00 | 12:00 | 18:00 | 9:39 | 19:19 |
| 24:30 | 9:51 | 6:08 | 12:15 | 6:08 | 12:15 | 18:23 | 9:51 | 19:43 |
| 25:00 | 10:04 | 6:15 | 12:30 | 6:15 | 12:30 | 18:45 | 10:04 | 20:07 |
| 25:30 | 10:16 | 6:23 | 12:45 | 6:23 | 12:45 | 19:08 | 10:16 | 20:31 |
| 26:00 | 10:28 | 6:30 | 13:00 | 6:30 | 13:00 | 19:30 | 10:28 | 20:55 |
| 26:30 | 10:40 | 6:38 | 13:15 | 6:38 | 13:15 | 19:53 | 10:40 | 21:19 |
| 27:00 | 10:52 | 6:45 | 13:30 | 6:45 | 13:30 | 20:15 | 10:52 | 21:44 |
| 27:30 | 11:04 | 6:53 | 13:45 | 6:53 | 13:45 | 20:38 | 11:04 | 22:08 |
| 28:00 | 11:16 | 7:00 | 14:00 | 7:00 | 14:00 | 21:00 | 11:16 | 22:32 |
| 28:30 | 11:28 | 7:08 | 14:15 | 7:08 | 14:15 | 21:23 | 11:28 | 22:56 |
| 29:00 | 11:40 | 7:15 | 14:30 | 7:15 | 14:30 | 21:45 | 11:40 | 23:20 |
| 29:30 | 11:52 | 7:23 | 14:45 | 7:23 | 14:45 | 22:08 | 11:52 | 23:44 |
| 30:00 | 12:04 | 7:30 | 15:00 | 7:30 | 15:00 | 22:30 | 12:04 | 24:08 |
| 30:30 | 12:16 | 7:38 | 15:15 | 7:38 | 15:15 | 22:53 | 12:16 | 24:33 |
| 31:00 | 12:28 | 7:45 | 15:30 | 7:45 | 15:30 | 23:15 | 12:28 | 24:57 |
| 31:30 | 12:40 | 7:53 | 15:45 | 7:53 | 15:45 | 23:38 | 12:40 | 25:21 |
| 32:00 | 12:52 | 8:00 | 16:00 | 8:00 | 16:00 | 24:00 | 12:52 | 25:45 |
| 32:30 | 13:05 | 8:08 | 16:15 | 8:08 | 16:15 | 24:23 | 13:05 | 26:09 |
| 33:00 | 13:17 | 8:15 | 16:30 | 8:15 | 16:30 | 24:45 | 13:17 | 26:33 |
| 33:30 | 13:29 | 8:23 | 16:45 | 8:23 | 16:45 | 25:08 | 13:29 | 26:57 |
| 34:00 | 13:41 | 8:30 | 17:00 | 8:30 | 17:00 | 25:30 | 13:41 | 27:22 |
| 34:30 | 13:53 | 8:38 | 17:15 | 8:38 | 17:15 | 25:53 | 13:53 | 27:46 |
| 35:00 | 14:05 | 8:45 | 17:30 | 8:45 | 17:30 | 26:15 | 14:05 | 28:10 |
| 35:30 | 14:17 | 8:53 | 17:45 | 8:53 | 17:45 | 26:38 | 14:17 | 28:34 |
| 36:00 | 14:29 | 9:00 | 18:00 | 9:00 | 18:00 | 27:00 | 14:29 | 28:58 |
| 36:30 | 14:41 | 9:08 | 18:15 | 9:08 | 18:15 | 27:23 | 14:41 | 29:22 |
| 37:00 | 14:53 | 9:15 | 18:30 | 9:15 | 18:30 | 27:45 | 14:53 | 29:46 |
| 37:30 | 15:05 | 9:23 | 18:45 | 9:23 | 18:45 | 28:08 | 15:05 | 30:11 |
| 38:00 | 15:17 | 9:30 | 19:00 | 9:30 | 19:00 | 28:30 | 15:17 | 30:35 |
| 38:30 | 15:29 | 9:38 | 19:15 | 9:38 | 19:15 | 28:53 | 15:29 | 30:59 |
| 39:00 | 15:41 | 9:45 | 19:30 | 9:45 | 19:30 | 29:15 | 15:41 | 31:23 |
| 39:30 | 15:54 | 9:53 | 19:45 | 9:53 | 19:45 | 29:38 | 15:54 | 31:47 |
| 40:00 | 16:06 | 10:00 | 20:00 | 10:00 | 20:00 | 30:00 | 16:06 | 32:11 |
How to Use This 4K Pace Chart
- Pick your target 4K finish time in the first column.
- The second and third columns show the average pace per mile and per kilometer you need to sustain.
- The halfway column shows your split at the exact midpoint of the race.
- The remaining columns show your cumulative time at each mile or kilometer checkpoint — use these as on-course pacing targets.
What Is a Good 4K Time?
A sub-20:00 4K (5:00/km) is a common target, sub-16:00 (4:00/km) is strong, and sub-14:00 (3:30/km) is competitive.
4K Pacing Strategy
The best pacing strategy for most runners is even or slightly negative splits — running the second half of the race at the same pace or very slightly faster than the first half. Positive splits (slowing down) cost more time than the energy they save.
Adjust your target pace for conditions: add 5–10 seconds per mile for every 10°F above 60°F (5°C above 15°C), and add 5–15 seconds per mile on hilly courses vs a flat reference. Use our running pace calculator to stress-test alternative targets.
4K Pace Chart FAQs
Is 4K a race distance?
Less common than 3K or 5K, but used in some European cross-country meets, parkrun variations, and youth athletics. Also used as a training-run distance.
What is the halfway point of a 4K?
2 km (or 1.24 miles). For a 20:00 target, pass 2 km in exactly 10:00 for even splits.
How does a 4K time compare to a 5K time?
Your 5K time is usually your 4K time plus about 25% (Riegel formula). A 16:00 4K predicts roughly a 20:00 5K for a well-trained runner.
What pace is a 16 minute 4K?
16:00 over 4 km is 4:00/km (6:26/mile). This is a competitive pace — equivalent to a sub-20:00 5K.
Browse Pace Charts By Distance
Training for a different race distance? Jump to the pace chart you need — or see our full running pace chart hub covering every distance from 1 mile to 100 miles:
