4:00-4:59 per Kilometer Pace Chart
Training at a 4:00 to 4:59 per kilometer pace? This chart shows your estimated finish times for the 5K, 10K, half marathon, and marathon—perfect for runners refining their speed and stamina across any distance.
Looking for a different pace range? Head back to the main pace charts page to explore other options. Or use our pace calculator for a personalized breakdown based on your exact pace and distance.
| Pace | 5K | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | Marathon | 50K | 50 Miles | 100 Miles |
|---|---|---|---|---|---|---|---|---|---|---|
| 4:00/km | 20:00 | 32:11:00 | 40:00:00 | 01:00:00 | 01:04:22 | 01:24:23 | 02:48:47 | 03:20:00 | 05:21:52 | 10:43:44 |
| 4:01/km | 20:05 | 32:19:00 | 40:10:00 | 01:00:15 | 01:04:39 | 01:24:44 | 02:49:29 | 03:20:50 | 05:23:13 | 10:46:25 |
| 4:02/km | 20:10 | 32:27:00 | 40:20:00 | 01:00:30 | 01:04:55 | 01:25:06 | 02:50:11 | 03:21:40 | 05:24:33 | 10:49:06 |
| 4:03/km | 20:15 | 32:35:00 | 40:30:00 | 01:00:45 | 01:05:11 | 01:25:27 | 02:50:53 | 03:22:30 | 05:25:53 | 10:51:47 |
| 4:04/km | 20:20 | 32:43:00 | 40:40:00 | 01:01:00 | 01:05:27 | 01:25:48 | 02:51:36 | 03:23:20 | 05:27:14 | 10:54:28 |
| 4:05/km | 20:25 | 32:51:00 | 40:50:00 | 01:01:15 | 01:05:43 | 01:26:09 | 02:52:18 | 03:24:10 | 05:28:34 | 10:57:09 |
| 4:06/km | 20:30 | 32:59:00 | 41:00:00 | 01:01:30 | 01:05:59 | 01:26:30 | 02:53:00 | 03:25:00 | 05:29:55 | 10:59:50 |
| 4:07/km | 20:35 | 33:08:00 | 41:10:00 | 01:01:45 | 01:06:15 | 01:26:51 | 02:53:42 | 03:25:50 | 05:31:15 | 11:02:31 |
| 4:08/km | 20:40 | 33:16:00 | 41:20:00 | 01:02:00 | 01:06:31 | 01:27:12 | 02:54:24 | 03:26:40 | 05:32:36 | 11:05:12 |
| 4:09/km | 20:45 | 33:24:00 | 41:30:00 | 01:02:15 | 01:06:47 | 01:27:33 | 02:55:07 | 03:27:30 | 05:33:56 | 11:07:53 |
| 4:10/km | 20:50 | 33:32:00 | 41:40:00 | 01:02:30 | 01:07:03 | 01:27:54 | 02:55:49 | 03:28:20 | 05:35:17 | 11:10:34 |
| 4:11/km | 20:55 | 33:40:00 | 41:50:00 | 01:02:45 | 01:07:19 | 01:28:15 | 02:56:31 | 03:29:10 | 05:36:37 | 11:13:14 |
| 4:12/km | 21:00 | 33:48:00 | 42:00:00 | 01:03:00 | 01:07:36 | 01:28:37 | 02:57:13 | 03:30:00 | 05:37:58 | 11:15:55 |
| 4:13/km | 21:05 | 33:56:00 | 42:10:00 | 01:03:15 | 01:07:52 | 01:28:58 | 02:57:55 | 03:30:50 | 05:39:18 | 11:18:36 |
| 4:14/km | 21:10 | 34:04:00 | 42:20:00 | 01:03:30 | 01:08:08 | 01:29:19 | 02:58:38 | 03:31:40 | 05:40:39 | 11:21:17 |
| 4:15/km | 21:15 | 34:12:00 | 42:30:00 | 01:03:45 | 01:08:24 | 01:29:40 | 02:59:20 | 03:32:30 | 05:41:59 | 11:23:58 |
| 4:16/km | 21:20 | 34:20:00 | 42:40:00 | 01:04:00 | 01:08:40 | 01:30:01 | 03:00:02 | 03:33:20 | 05:43:20 | 11:26:39 |
| 4:17/km | 21:25 | 34:28:00 | 42:50:00 | 01:04:15 | 01:08:56 | 01:30:22 | 03:00:44 | 03:34:10 | 05:44:40 | 11:29:20 |
| 4:18/km | 21:30 | 34:36:00 | 43:00:00 | 01:04:30 | 01:09:12 | 01:30:43 | 03:01:26 | 03:35:00 | 05:46:00 | 11:32:01 |
| 4:19/km | 21:35 | 34:44:00 | 43:10:00 | 01:04:45 | 01:09:28 | 01:31:04 | 03:02:08 | 03:35:50 | 05:47:21 | 11:34:42 |
| 4:20/km | 21:40 | 34:52:00 | 43:20:00 | 01:05:00 | 01:09:44 | 01:31:25 | 03:02:51 | 03:36:40 | 05:48:41 | 11:37:23 |
| 4:21/km | 21:45 | 35:00:00 | 43:30:00 | 01:05:15 | 01:10:00 | 01:31:46 | 03:03:33 | 03:37:30 | 05:50:02 | 11:40:04 |
| 4:22/km | 21:50 | 35:08:00 | 43:40:00 | 01:05:30 | 01:10:16 | 01:32:08 | 03:04:15 | 03:38:20 | 05:51:22 | 11:42:45 |
| 4:23/km | 21:55 | 35:16:00 | 43:50:00 | 01:05:45 | 01:10:33 | 01:32:29 | 03:04:57 | 03:39:10 | 05:52:43 | 11:45:26 |
| 4:24/km | 22:00 | 35:24:00 | 44:00:00 | 01:06:00 | 01:10:49 | 01:32:50 | 03:05:39 | 03:40:00 | 05:54:03 | 11:48:07 |
| 4:25/km | 22:05 | 35:32:00 | 44:10:00 | 01:06:15 | 01:11:05 | 01:33:11 | 03:06:22 | 03:40:50 | 05:55:24 | 11:50:48 |
| 4:26/km | 22:10 | 35:40:00 | 44:20:00 | 01:06:30 | 01:11:21 | 01:33:32 | 03:07:04 | 03:41:40 | 05:56:44 | 11:53:28 |
| 4:27/km | 22:15 | 35:48:00 | 44:30:00 | 01:06:45 | 01:11:37 | 01:33:53 | 03:07:46 | 03:42:30 | 05:58:05 | 11:56:09 |
| 4:28/km | 22:20 | 35:57:00 | 44:40:00 | 01:07:00 | 01:11:53 | 01:34:14 | 03:08:28 | 03:43:20 | 05:59:25 | 11:58:50 |
| 4:29/km | 22:25 | 36:05:00 | 44:50:00 | 01:07:15 | 01:12:09 | 01:34:35 | 03:09:10 | 03:44:10 | 06:00:46 | 12:01:31 |
| 4:30/km | 22:30 | 36:13:00 | 45:00:00 | 01:07:30 | 01:12:25 | 01:34:56 | 03:09:53 | 03:45:00 | 06:02:06 | 12:04:12 |
| 4:31/km | 22:35 | 36:21:00 | 45:10:00 | 01:07:45 | 01:12:41 | 01:35:17 | 03:10:35 | 03:45:50 | 06:03:27 | 12:06:53 |
| 4:32/km | 22:40 | 36:29:00 | 45:20:00 | 01:08:00 | 01:12:57 | 01:35:39 | 03:11:17 | 03:46:40 | 06:04:47 | 12:09:34 |
| 4:33/km | 22:45 | 36:37:00 | 45:30:00 | 01:08:15 | 01:13:13 | 01:36:00 | 03:11:59 | 03:47:30 | 06:06:07 | 12:12:15 |
| 4:34/km | 22:50 | 36:45:00 | 45:40:00 | 01:08:30 | 01:13:30 | 01:36:21 | 03:12:41 | 03:48:20 | 06:07:28 | 12:14:56 |
| 4:35/km | 22:55 | 36:53:00 | 45:50:00 | 01:08:45 | 01:13:46 | 01:36:42 | 03:13:24 | 03:49:10 | 06:08:48 | 12:17:37 |
| 4:36/km | 23:00 | 37:01:00 | 46:00:00 | 01:09:00 | 01:14:02 | 01:37:03 | 03:14:06 | 03:50:00 | 06:10:09 | 12:20:18 |
| 4:37/km | 23:05 | 37:09:00 | 46:10:00 | 01:09:15 | 01:14:18 | 01:37:24 | 03:14:48 | 03:50:50 | 06:11:29 | 12:22:59 |
| 4:38/km | 23:10 | 37:17:00 | 46:20:00 | 01:09:30 | 01:14:34 | 01:37:45 | 03:15:30 | 03:51:40 | 06:12:50 | 12:25:40 |
| 4:39/km | 23:15 | 37:25:00 | 46:30:00 | 01:09:45 | 01:14:50 | 01:38:06 | 03:16:12 | 03:52:30 | 06:14:10 | 12:28:21 |
| 4:40/km | 23:20 | 37:33:00 | 46:40:00 | 01:10:00 | 01:15:06 | 01:38:27 | 03:16:55 | 03:53:20 | 06:15:31 | 12:31:02 |
| 4:41/km | 23:25 | 37:41:00 | 46:50:00 | 01:10:15 | 01:15:22 | 01:38:48 | 03:17:37 | 03:54:10 | 06:16:51 | 12:33:42 |
| 4:42/km | 23:30 | 37:49:00 | 47:00:00 | 01:10:30 | 01:15:38 | 01:39:09 | 03:18:19 | 03:55:00 | 06:18:12 | 12:36:23 |
| 4:43/km | 23:35 | 37:57:00 | 47:10:00 | 01:10:45 | 01:15:54 | 01:39:31 | 03:19:01 | 03:55:50 | 06:19:32 | 12:39:04 |
| 4:44/km | 23:40 | 38:05:00 | 47:20:00 | 01:11:00 | 01:16:11 | 01:39:52 | 03:19:43 | 03:56:40 | 06:20:53 | 12:41:45 |
| 4:45/km | 23:45 | 38:13:00 | 47:30:00 | 01:11:15 | 01:16:27 | 01:40:13 | 03:20:26 | 03:57:30 | 06:22:13 | 12:44:26 |
| 4:46/km | 23:50 | 38:21:00 | 47:40:00 | 01:11:30 | 01:16:43 | 01:40:34 | 03:21:08 | 03:58:20 | 06:23:34 | 12:47:07 |
| 4:47/km | 23:55 | 38:29:00 | 47:50:00 | 01:11:45 | 01:16:59 | 01:40:55 | 03:21:50 | 03:59:10 | 06:24:54 | 12:49:48 |
| 4:48/km | 24:00:00 | 38:37:00 | 48:00:00 | 01:12:00 | 01:17:15 | 01:41:16 | 03:22:32 | 04:00:00 | 06:26:14 | 12:52:29 |
| 4:49/km | 24:05:00 | 38:45:00 | 48:10:00 | 01:12:15 | 01:17:31 | 01:41:37 | 03:23:14 | 04:00:50 | 06:27:35 | 12:55:10 |
| 4:50/km | 24:10:00 | 38:54:00 | 48:20:00 | 01:12:30 | 01:17:47 | 01:41:58 | 03:23:57 | 04:01:40 | 06:28:55 | 12:57:51 |
| 4:51/km | 24:15:00 | 39:02:00 | 48:30:00 | 01:12:45 | 01:18:03 | 01:42:19 | 03:24:39 | 04:02:30 | 06:30:16 | 13:00:32 |
| 4:52/km | 24:20:00 | 39:10:00 | 48:40:00 | 01:13:00 | 01:18:19 | 01:42:40 | 03:25:21 | 04:03:20 | 06:31:36 | 13:03:13 |
| 4:53/km | 24:25:00 | 39:18:00 | 48:50:00 | 01:13:15 | 01:18:35 | 01:43:02 | 03:26:03 | 04:04:10 | 06:32:57 | 13:05:54 |
| 4:54/km | 24:30:00 | 39:26:00 | 49:00:00 | 01:13:30 | 01:18:51 | 01:43:23 | 03:26:45 | 04:05:00 | 06:34:17 | 13:08:35 |
| 4:55/km | 24:35:00 | 39:34:00 | 49:10:00 | 01:13:45 | 01:19:08 | 01:43:44 | 03:27:27 | 04:05:50 | 06:35:38 | 13:11:16 |
| 4:56/km | 24:40:00 | 39:42:00 | 49:20:00 | 01:14:00 | 01:19:24 | 01:44:05 | 03:28:10 | 04:06:40 | 06:36:58 | 13:13:56 |
| 4:57/km | 24:45:00 | 39:50:00 | 49:30:00 | 01:14:15 | 01:19:40 | 01:44:26 | 03:28:52 | 04:07:30 | 06:38:19 | 13:16:37 |
| 4:58/km | 24:50:00 | 39:58:00 | 49:40:00 | 01:14:30 | 01:19:56 | 01:44:47 | 03:29:34 | 04:08:20 | 06:39:39 | 13:19:18 |
| 4:59/km | 24:55:00 | 40:06:00 | 49:50:00 | 01:14:45 | 01:20:12 | 01:45:08 | 03:30:16 | 04:09:10 | 06:41:00 | 13:21:59 |
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