4 minute mile pace table for 5km, 10km, ½ Marathon & Marathon
Running pace table for pacing between 4:00 minute / mile pace through to 4:59 minute / mile pace. If you're running at this pace for any of these events, we look forward to seeing you on the world stage very soon.
| Min / mile pace | 5 km | 5 miles | 10 km | 10 miles | ½ Marathon | Marathon |
|---|---|---|---|---|---|---|
| 04:00 | 12:26 | 20:00 | 24:51 | 40:00 | 0:52:26 | 1:44:53 |
| 04:01 | 12:29 | 20:05 | 24:58 | 40:10 | 0:52:39 | 1:45:19 |
| 04:02 | 12:32 | 20:10 | 25:04 | 40:20 | 0:52:52 | 1:45:45 |
| 04:03 | 12:35 | 20:15 | 25:10 | 40:30 | 0:53:06 | 1:46:11 |
| 04:04 | 12:38 | 20:20 | 25:16 | 40:40 | 0:53:19 | 1:46:37 |
| 04:05 | 12:41 | 20:25 | 25:22 | 40:50 | 0:53:32 | 1:47:04 |
| 04:06 | 12:44 | 20:30 | 25:29 | 41:00 | 0:53:45 | 1:47:30 |
| 04:07 | 12:47 | 20:35 | 25:35 | 41:10 | 0:53:58 | 1:47:56 |
| 04:08 | 12:51 | 20:40 | 25:41 | 41:20 | 0:54:11 | 1:48:22 |
| 04:09 | 12:54 | 20:45 | 25:47 | 41:30 | 0:54:24 | 1:48:48 |
| 04:10 | 12:57 | 20:50 | 25:53 | 41:40 | 0:54:37 | 1:49:15 |
| 04:11 | 13:00 | 20:55 | 26:00 | 41:50 | 0:54:50 | 1:49:41 |
| 04:12 | 13:03 | 21:00 | 26:06 | 42:00 | 0:55:04 | 1:50:07 |
| 04:13 | 13:06 | 21:05 | 26:12 | 42:10 | 0:55:17 | 1:50:33 |
| 04:14 | 13:09 | 21:10 | 26:18 | 42:20 | 0:55:30 | 1:51:00 |
| 04:15 | 13:12 | 21:15 | 26:24 | 42:30 | 0:55:43 | 1:51:26 |
| 04:16 | 13:15 | 21:20 | 26:31 | 42:40 | 0:55:56 | 1:51:52 |
| 04:17 | 13:18 | 21:25 | 26:37 | 42:50 | 0:56:09 | 1:52:18 |
| 04:18 | 13:22 | 21:30 | 26:43 | 43:00 | 0:56:22 | 1:52:44 |
| 04:19 | 13:25 | 21:35 | 26:49 | 43:10 | 0:56:35 | 1:53:11 |
| 04:20 | 13:28 | 21:40 | 26:56 | 43:20 | 0:56:48 | 1:53:37 |
| 04:21 | 13:31 | 21:45 | 27:02 | 43:30 | 0:57:02 | 1:54:03 |
| 04:22 | 13:34 | 21:50 | 27:08 | 43:40 | 0:57:15 | 1:54:29 |
| 04:23 | 13:37 | 21:55 | 27:14 | 43:50 | 0:57:28 | 1:54:56 |
| 04:24 | 13:40 | 22:00 | 27:20 | 44:00 | 0:57:41 | 1:55:22 |
| 04:25 | 13:43 | 22:05 | 27:27 | 44:10 | 0:57:54 | 1:55:48 |
| 04:26 | 13:46 | 22:10 | 27:33 | 44:20 | 0:58:07 | 1:56:14 |
| 04:27 | 13:50 | 22:15 | 27:39 | 44:30 | 0:58:20 | 1:56:40 |
| 04:28 | 13:53 | 22:20 | 27:45 | 44:40 | 0:58:33 | 1:57:07 |
| 04:29 | 13:56 | 22:25 | 27:51 | 44:50 | 0:58:46 | 1:57:33 |
| 04:30 | 13:59 | 22:30 | 27:58 | 45:00 | 0:59:00 | 1:57:59 |
| 04:31 | 14:02 | 22:35 | 28:04 | 45:10 | 0:59:13 | 1:58:25 |
| 04:32 | 14:05 | 22:40 | 28:10 | 45:20 | 0:59:26 | 1:58:52 |
| 04:33 | 14:08 | 22:45 | 28:16 | 45:30 | 0:59:39 | 1:59:18 |
| 04:34 | 14:11 | 22:50 | 28:23 | 45:40 | 0:59:52 | 1:59:44 |
| WR | 14:11 | Women's world record set by Tirunesh Dibaba on June 06, 2008 in Norway | ||||
| 04:35 | 14:14 | 22:55 | 28:29 | 45:50 | 1:00:05 | 2:00:10 |
| 04:36 | 14:17 | 23:00 | 28:35 | 46:00 | 1:00:18 | 2:00:36 |
| 04:37 | 14:21 | 23:05 | 28:41 | 46:10 | 1:00:31 | 2:01:03 |
| 04:38 | 14:24 | 23:10 | 28:47 | 46:20 | 1:00:44 | 2:01:29 |
| 04:39 | 14:27 | 23:15 | 28:54 | 46:30 | 1:00:58 | 2:01:55 |
| 04:40 | 14:30 | 23:20 | 29:00 | 46:40 | 1:01:11 | 2:02:21 |
| 04:41 | 14:33 | 23:25 | 29:06 | 46:50 | 1:01:24 | 2:02:47 |
| 04:42 | 14:36 | 23:30 | 29:12 | 47:00 | 1:01:37 | 2:03:14 |
| WR | Almaz Ayana | 29.17 | Women's world record set on August 12, 2016 in Brazil | |||
| 04:43 | 14:39 | 23:35 | 29:18 | 47:10 | 1:01:50 | 2:03:40 |
| 04:44 | 14:42 | 23:40 | 29:25 | 47:20 | 1:02:03 | 2:04:06 |
| 04:45 | 14:45 | 23:45 | 29:31 | 47:30 | 1:02:16 | 2:04:32 |
| 04:46 | 14:49 | 23:50 | 29:37 | 47:40 | 1:02:29 | 2:04:59 |
| 04:47 | 14:52 | 23:55 | 29:43 | 47:50 | 1:02:42 | 2:05:25 |
| 04:48 | 14:55 | 24:00 | 29:50 | 48:00 | 1:02:56 | 2:05:51 |
| 04:49 | 14:58 | 24:05 | 29:56 | 48:10 | 1:03:09 | 2:06:17 |
| 04:50 | 15:01 | 24:10 | 30:02 | 48:20 | 1:03:22 | 2:06:43 |
| 04:51 | 15:04 | 24:15 | 30:08 | 48:30 | 1:03:35 | 2:07:10 |
| 04:52 | 15:07 | 24:20 | 30:14 | 48:40 | 1:03:48 | 2:07:36 |
| 04:53 | 15:10 | 24:25 | 30:21 | 48:50 | 1:04:01 | 2:08:02 |
| 04:54 | 15:13 | 24:30 | 30:27 | 49:00 | 1:04:14 | 2:08:28 |
| 04:55 | 15:17 | 24:35 | 30:33 | 49:10 | 1:04:27 | 2:08:55 |
| WR | Women's world record set on February 21, 2020 in UAE | 1:04:31 | Ababel Yeshaneh | |||
| 04:56 | 15:20 | 24:40 | 30:39 | 49:20 | 1:04:40 | 2:09:21 |
| 04:57 | 15:23 | 24:45 | 30:45 | 49:30 | 1:04:53 | 2:09:47 |
| 04:58 | 15:26 | 24:50 | 30:52 | 49:40 | 1:05:07 | 2:10:13 |
| 04:59 | 15:29 | 24:55 | 30:58 | 49:50 | 1:05:20 | 2:10:39 |