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How Long Does It Take To Run 4 km? (Explained in Detail)

4 kilometers or 2.48 miles is a distance that is not specific to any sort of race. However, you will often find it in the training plans of beginners and experienced runners alike.

In this article, you will find out how long it takes to run 4 km and you will find answers to the most common questions on this topic.

On average, it takes approximately 23 minutes to run 4 km, which means that the average running pace is 9:15 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

When calculating the average time it takes to run 4 km, I used the statistics on the average time for 5 kilometers.

Depending on the running pace, the table shows how long it takes to run 4 km.

Minutes per mileMinutes per km4 km in minutes

You can use my running pace calculator to calculate the time it takes to run 4 km at a certain pace. You can also calculate how fast you will run if you run 4 km in a certain amount of time.

How long does it take to run 4 km

What is the average 4 km time for beginners?

For beginners, the average 4 km time is about 27 minutes, which means that the average running pace is 10:52 min/mi (6:45 min/km).

If you are a beginner, you might not be able to run the whole 4 km continuously without stopping. In that case, combine running and walking segments.

For example, your training session can consist of 6 alternations between 2 minutes of running and 2 minutes of walking.

Gradually reduce your walking segments and increase your run time. You must listen to your body and be patient. In time, your fitness level will only get better and better.


If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.

Read more: Is It Bad To Take Walk Breaks During A Run?

What is the average 4 km time for intermediate runners?

For intermediate runners, the average 4 km time is about 16 minutes, which means that the average running pace is 6:26 min/mi (4:00 min/km).

Intermediate runners usually run 4 km as part of a warm-up routine or as part of a cool-down.

What is a good average 4 km time?

Most runners think that a good 4 km time is everything under 19 minutes, which means that the average running pace is 7:39 min/mi (4:45 min/km). Good mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.

It is difficult to give a precise answer because it varies from person to person. For someone, a good 4 km time will be 16 minutes, while another runner will be unhappy with that result. A good 4 km time is the result you will be happy with.


Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.

Is it enough to run 4 km a day?

Running 4 km a day is enough if you want to improve your overall health, be in good shape, and lose weight. If you want to improve your running results, you need to combine different types of workouts and run different distances.

Will running 4 km a day get me in shape?

Running 4 km a day will get you in shape, especially if you do strength training twice a week in addition to running, and if you pay attention to what you eat.

However, do not forget about adequate recovery. Therefore, no matter how good you feel, take at least one day of complete rest every week.

Is it good to run 4 km every day?

If you run 4 km every day, you will improve your health, strengthen your muscles, burn more calories, and generally feel better.

However, if you want to improve your running skills, it is not good to run 4 km every day. You must have complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining.

Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.

Read more: Different Types of Runs + 12 Workout Examples

How hard is it to run 4 km?

Beginners can find it difficult and challenging to run 4 km continuously, without stopping. On the other hand, experienced runners will not find 4 km challenging. However, if they run at a fast pace and push their boundaries, they will also find 4 km difficult and challenging.

Is it possible to run 4 km without training?

If you are active and in good shape, it is possible to run 4 km without training. If you have not done any sports so far, and you spend most of your time sitting, be careful. In the beginning, combine walking and running.

I always advise a smart and consistent approach to training regardless of someone’s current level of fitness.

How to run 4 km without stopping?

To run 4 km continuously, without stopping, follow this advice:

  • Initially, combine running and walking segments
  • Gradually shorten your walking segments and run longer
  • Train at least 3 times a week
  • Take at least 1 day off between workouts
  • Don’t think about pace, listen to your body
  • Run at a conversational pace at which you can say a full sentence while running without exhausting yourself

How many calories do you burn by running 4 km?

Running 4 km will burn you an average of about 250 calories. The exact number of calories spent while running 4 km depends on the weight and fitness of the runners, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weighs 175 lbs will spend approximately 327 calories by running 4 km at a pace of 9:39 min/mi, while a 130 lbs runner will spend approximately 243 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

how many steps are in 4 kilometers

The average number of steps in 4 km

It takes approximately 5200 steps to walk 4 km, and approximately 3800 steps to run 4 km.

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps you have taken in 4 km of walking or running.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 4 km at a given speed.

 Average walk
20:00 min/mi
12:26 min/km
Brisk walk
5:00 min/mi
9:19 min/km
10:00 min/mi
6:13 min/km
Fast run
8:00 min/mi
4:58 min/km
4 km5632 steps4840 steps4180 steps3500 steps

Read more: How Many Steps Are in 4 kilometers? (Detailed Answer)


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…