400m pace calculator

400 m is 1 lap of a standard 400 m track. Type your time to get the pace and speed, or read your lap times in the chart.

DistanceDistance (km)kmFinish timePace/mi

Your pace

5:02 /mi

0.25 miles in 1:15 · 11.9 mph

Splits

miles	Elapsed
0.25	1:15

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400m lap and split times

Goal time	Pace /mi	Pace /km	km/h	100 m	200 m	300 m
45.0	3:01	1:53	32.0	11.3	22.5	33.8
48.0	3:13	2:00	30.0	12.0	24.0	36.0
51.0	3:25	2:08	28.2	12.8	25.5	38.3
54.0	3:37	2:15	26.7	13.5	27.0	40.5
57.0	3:49	2:23	25.3	14.3	28.5	42.8
1:00.0	4:01	2:30	24.0	15.0	30.0	45.0
1:03.0	4:13	2:38	22.9	15.8	31.5	47.3
1:06.0	4:26	2:45	21.8	16.5	33.0	49.5
1:09.0	4:38	2:53	20.9	17.3	34.5	51.8
1:12.0	4:50	3:00	20.0	18.0	36.0	54.0
1:15.0	5:02	3:08	19.2	18.8	37.5	56.3
1:18.0	5:14	3:15	18.5	19.5	39.0	58.5
1:21.0	5:26	3:23	17.8	20.3	40.5	1:00.8
1:24.0	5:38	3:30	17.1	21.0	42.0	1:03.0
1:27.0	5:50	3:38	16.6	21.8	43.5	1:05.3
1:30.0	6:02	3:45	16.0	22.5	45.0	1:07.5
1:33.0	6:14	3:53	15.5	23.3	46.5	1:09.8
1:36.0	6:26	4:00	15.0	24.0	48.0	1:12.0
1:39.0	6:38	4:08	14.5	24.8	49.5	1:14.3
1:42.0	6:50	4:15	14.1	25.5	51.0	1:16.5
1:45.0	7:02	4:23	13.7	26.3	52.5	1:18.8
1:48.0	7:15	4:30	13.3	27.0	54.0	1:21.0
1:51.0	7:27	4:38	13.0	27.8	55.5	1:23.3
1:54.0	7:39	4:45	12.6	28.5	57.0	1:25.5
1:57.0	7:51	4:53	12.3	29.3	58.5	1:27.8
2:00.0	8:03	5:00	12.0	30.0	1:00.0	1:30.0

Record	Time	Pace	Per 400 m lap
Men: Wayde van Niekerk (2016)	43.0	2:53 /mi	43.0
Women: Marita Koch (1985)	47.6	3:12 /mi	47.6

What lap time do I need for a 1:15.0 400m?

1:15.0 per 400 m lap at even pace, which is 5:02 per mile (3:08 per km) and 11.9 mph.

How many laps is 400 meters?

1 lap of a standard 400 m track, measured in lane 1.

What is the 400m world record pace?

Wayde van Niekerk ran 43.0 in 2016: 43.0 per lap, 2:53 per mile, 20.8 mph. The women's record is 47.6 by Marita Koch (1985), 47.6 per lap.