4-minute kilometre pace table
Paces from 4:00 to 4:59 min / km, with equivalent pace and finish times.
| min / km | min / mile | 5 km | 5 miles | 10 km | 10 miles | Half marathon | Marathon |
|---|---|---|---|---|---|---|---|
| 4:00 | 6:26 | 20:00 | 32:11 | 40:00 | 1:04:22 | 1:24:23 | 2:48:47 |
| 4:01 | 6:28 | 20:05 | 32:19 | 40:10 | 1:04:39 | 1:24:44 | 2:49:29 |
| 4:02 | 6:29 | 20:10 | 32:27 | 40:20 | 1:04:55 | 1:25:06 | 2:50:11 |
| 4:03 | 6:31 | 20:15 | 32:35 | 40:30 | 1:05:11 | 1:25:27 | 2:50:53 |
| 4:04 | 6:33 | 20:20 | 32:43 | 40:40 | 1:05:27 | 1:25:48 | 2:51:36 |
| 4:05 | 6:34 | 20:25 | 32:51 | 40:50 | 1:05:43 | 1:26:09 | 2:52:18 |
| 4:06 | 6:36 | 20:30 | 32:59 | 41:00 | 1:05:59 | 1:26:30 | 2:53:00 |
| 4:07 | 6:38 | 20:35 | 33:08 | 41:10 | 1:06:15 | 1:26:51 | 2:53:42 |
| 4:08 | 6:39 | 20:40 | 33:16 | 41:20 | 1:06:31 | 1:27:12 | 2:54:24 |
| 4:09 | 6:41 | 20:45 | 33:24 | 41:30 | 1:06:47 | 1:27:33 | 2:55:07 |
| 4:10 | 6:42 | 20:50 | 33:32 | 41:40 | 1:07:03 | 1:27:54 | 2:55:49 |
| 4:11 | 6:44 | 20:55 | 33:40 | 41:50 | 1:07:19 | 1:28:15 | 2:56:31 |
| 4:12 | 6:46 | 21:00 | 33:48 | 42:00 | 1:07:36 | 1:28:37 | 2:57:13 |
| 4:13 | 6:47 | 21:05 | 33:56 | 42:10 | 1:07:52 | 1:28:58 | 2:57:55 |
| 4:14 | 6:49 | 21:10 | 34:04 | 42:20 | 1:08:08 | 1:29:19 | 2:58:38 |
| 4:15 | 6:50 | 21:15 | 34:12 | 42:30 | 1:08:24 | 1:29:40 | 2:59:20 |
| 4:16 | 6:52 | 21:20 | 34:20 | 42:40 | 1:08:40 | 1:30:01 | 3:00:02 |
| 4:17 | 6:54 | 21:25 | 34:28 | 42:50 | 1:08:56 | 1:30:22 | 3:00:44 |
| 4:18 | 6:55 | 21:30 | 34:36 | 43:00 | 1:09:12 | 1:30:43 | 3:01:26 |
| 4:19 | 6:57 | 21:35 | 34:44 | 43:10 | 1:09:28 | 1:31:04 | 3:02:09 |
| 4:20 | 6:58 | 21:40 | 34:52 | 43:20 | 1:09:44 | 1:31:25 | 3:02:51 |
| 4:21 | 7:00 | 21:45 | 35:00 | 43:30 | 1:10:00 | 1:31:46 | 3:03:33 |
| 4:22 | 7:02 | 21:50 | 35:08 | 43:40 | 1:10:16 | 1:32:08 | 3:04:15 |
| 4:23 | 7:03 | 21:55 | 35:16 | 43:50 | 1:10:33 | 1:32:29 | 3:04:57 |
| 4:24 | 7:05 | 22:00 | 35:24 | 44:00 | 1:10:49 | 1:32:50 | 3:05:39 |
| 4:25 | 7:06 | 22:05 | 35:32 | 44:10 | 1:11:05 | 1:33:11 | 3:06:22 |
| 4:26 | 7:08 | 22:10 | 35:40 | 44:20 | 1:11:21 | 1:33:32 | 3:07:04 |
| 4:27 | 7:10 | 22:15 | 35:48 | 44:30 | 1:11:37 | 1:33:53 | 3:07:46 |
| 4:28 | 7:11 | 22:20 | 35:57 | 44:40 | 1:11:53 | 1:34:14 | 3:08:28 |
| 4:29 | 7:13 | 22:25 | 36:05 | 44:50 | 1:12:09 | 1:34:35 | 3:09:10 |
| 4:30 | 7:15 | 22:30 | 36:13 | 45:00 | 1:12:25 | 1:34:56 | 3:09:53 |
| 4:31 | 7:16 | 22:35 | 36:21 | 45:10 | 1:12:41 | 1:35:17 | 3:10:35 |
| 4:32 | 7:18 | 22:40 | 36:29 | 45:20 | 1:12:57 | 1:35:39 | 3:11:17 |
| 4:33 | 7:19 | 22:45 | 36:37 | 45:30 | 1:13:14 | 1:36:00 | 3:11:59 |
| 4:34 | 7:21 | 22:50 | 36:45 | 45:40 | 1:13:30 | 1:36:21 | 3:12:41 |
| 4:35 | 7:23 | 22:55 | 36:53 | 45:50 | 1:13:46 | 1:36:42 | 3:13:24 |
| 4:36 | 7:24 | 23:00 | 37:01 | 46:00 | 1:14:02 | 1:37:03 | 3:14:06 |
| 4:37 | 7:26 | 23:05 | 37:09 | 46:10 | 1:14:18 | 1:37:24 | 3:14:48 |
| 4:38 | 7:27 | 23:10 | 37:17 | 46:20 | 1:14:34 | 1:37:45 | 3:15:30 |
| 4:39 | 7:29 | 23:15 | 37:25 | 46:30 | 1:14:50 | 1:38:06 | 3:16:12 |
| 4:40 | 7:31 | 23:20 | 37:33 | 46:40 | 1:15:06 | 1:38:27 | 3:16:55 |
| 4:41 | 7:32 | 23:25 | 37:41 | 46:50 | 1:15:22 | 1:38:48 | 3:17:37 |
| 4:42 | 7:34 | 23:30 | 37:49 | 47:00 | 1:15:38 | 1:39:09 | 3:18:19 |
| 4:43 | 7:35 | 23:35 | 37:57 | 47:10 | 1:15:54 | 1:39:31 | 3:19:01 |
| 4:44 | 7:37 | 23:40 | 38:05 | 47:20 | 1:16:11 | 1:39:52 | 3:19:43 |
| 4:45 | 7:39 | 23:45 | 38:13 | 47:30 | 1:16:27 | 1:40:13 | 3:20:26 |
| 4:46 | 7:40 | 23:50 | 38:21 | 47:40 | 1:16:43 | 1:40:34 | 3:21:08 |
| 4:47 | 7:42 | 23:55 | 38:29 | 47:50 | 1:16:59 | 1:40:55 | 3:21:50 |
| 4:48 | 7:43 | 24:00 | 38:37 | 48:00 | 1:17:15 | 1:41:16 | 3:22:32 |
| 4:49 | 7:45 | 24:05 | 38:46 | 48:10 | 1:17:31 | 1:41:37 | 3:23:14 |
| 4:50 | 7:47 | 24:10 | 38:54 | 48:20 | 1:17:47 | 1:41:58 | 3:23:57 |
| 4:51 | 7:48 | 24:15 | 39:02 | 48:30 | 1:18:03 | 1:42:19 | 3:24:39 |
| 4:52 | 7:50 | 24:20 | 39:10 | 48:40 | 1:18:19 | 1:42:40 | 3:25:21 |
| 4:53 | 7:52 | 24:25 | 39:18 | 48:50 | 1:18:35 | 1:43:02 | 3:26:03 |
| 4:54 | 7:53 | 24:30 | 39:26 | 49:00 | 1:18:51 | 1:43:23 | 3:26:45 |
| 4:55 | 7:55 | 24:35 | 39:34 | 49:10 | 1:19:08 | 1:43:44 | 3:27:28 |
| 4:56 | 7:56 | 24:40 | 39:42 | 49:20 | 1:19:24 | 1:44:05 | 3:28:10 |
| 4:57 | 7:58 | 24:45 | 39:50 | 49:30 | 1:19:40 | 1:44:26 | 3:28:52 |
| 4:58 | 8:00 | 24:50 | 39:58 | 49:40 | 1:19:56 | 1:44:47 | 3:29:34 |
| 4:59 | 8:01 | 24:55 | 40:06 | 49:50 | 1:20:12 | 1:45:08 | 3:30:16 |
Finish times assume a constant pace, with no stops or changes in effort. Times are rounded to the nearest second.