4:00 per km pace
4:00 min/km is a highly competitive pace most club runners only hold for shorter races. Here’s what it does over every distance, in plain maths — then the harder question of when to run it.
Even splits at 4:00 /km
| 1 km | 4:00 |
| 2 kms | 8:00 |
| 3 kms | 12:00 |
| 4 kms | 16:00 |
| 5 kms | 20:00 |
| 6 kms | 24:00 |
| 7 kms | 28:00 |
| 8 kms | 32:00 |
| 9 kms | 36:00 |
| 10 kms | 40:00 |
Race times at 4:00 per km
Every finish below assumes you hold 4:00 /km evenly the whole way — a useful yardstick, not a prediction. Real races fade; the pace calculator does the Riegel-adjusted version from a race you’ve actually run.
| Distance | Finish time | Pace /mi |
|---|---|---|
| Mile | 6:26 | 6:26 |
| 5K | 20:00 | 6:26 |
| 10K | 40:00 | 6:26 |
| 15K | 1:00:00 | 6:26 |
| Half marathon | 1:24:23 | 6:26 |
| Marathon | 2:48:47 | 6:26 |
Is 4:00 per km a good pace?
Honestly, the number matters less than the day it lands on. 4:00 /km is a highly competitive pace most club runners only hold for shorter races. If it’s your goal-race pace, most of your training should happen slower than this — the fastest way to a faster race is a pile of easy kilometres and a handful of hard ones, run on the right days. If it already feels easy, it’s a fine cruising pace to build your base on.
A pace chart can tell you the maths. It can’t tell you whether today is a day to hit it — that depends on your sleep, your legs, and the runs already behind you. That gap is exactly what Liftrun was built to close.