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How Long does it Take to Run 4 Miles? (Explained in Detail)


4 miles, or 6.4 kilometers, is the distance you can find in the training plan for beginners as well as experienced runners.

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

The average time to run 4 miles is around 38 minutes, which means that the average running pace is 9:30 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

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

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Minutes per mileMinutes per kilometer4 miles in minutes
8:004:5832
8:305:1734
9:005:3636
9:305:5438
10:006:1340
10:306:3142
11:006:5044

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

How Long does it Take to Run 4 Miles

What is the average 4-mile time for beginners?

For beginners, the average 4-mile time is about 44 minutes, which means that the average running pace is 11:00 min/mi.

Beginners might not be able to run the whole 4 miles continuously without stopping. In that case, they should combine running and walking segments.

For example, your training session can consist of 6 alternations between 4 minutes of running and 2 minutes of walking.

You must listen to your body and be patient. In time, your fitness level will only get better and better.

Tip

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-mile time for intermediate runners?

For intermediate runners, the average 4-mile time is about 27 minutes, which means that the average running pace is 6:45 min/mi.

Intermediate runners usually run 4 miles as part of a warm-up routine or as a separate training session that serves as a form of recovery.

What is a good time to run 4 miles?

Most runners think that a good 4-mile time is everything under 31 minutes (7:45 min/mi). 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. A good 4-mile time will be 40 minutes for someone, while another runner will be unhappy with that result. A good 4-mile time is a result you will be happy with.

Tip

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.
What is a good time to run 4 miles

Is running 4 miles per hour good?

To run 4 miles per hour, you need to run at an average pace of 15:00 min/mi. That is a good result for beginners who cannot run 4 miles without stopping but have to combine running and walking segments.

Is running 4 miles in 30 minutes good?

To run 4 miles in 30 minutes, you need to run at an average pace of 7:30 min/mi. That is a good result for runners who train 3 to 4 times a week and run about 20 miles per week.

Is 4 miles a lot to run?

A distance of 4 miles is not much for someone who runs regularly and is not prone to injuries. While for beginners, running 4 miles can be too much if you are not ready for that distance.

For beginners, it is important to gradually build mileage and pay attention to adequate recovery in order to avoid overtraining.

Is running 4 miles a day good?

If you run 4 miles 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 miles every day. You must have a 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.

Is running 4 miles a day enough?

Running 4 miles a day is enough if you are not preparing for a particular race and want to improve your overall health, be in good shape and lose weight. But if you want to improve your running results you need to combine different types of training and run different distances.

How hard is it to run 4 miles?

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

Can I run 4 miles without training?

If you are active and in good shape, it is possible to run 4 miles without training. If you have not done any sports so far, and you spend most of your time sitting, then it is not recommended.

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

Can I run 4 miles without training

How many calories does running 4 miles burn?

Running 4 miles will burn you an average of about 400 calories. The exact number of calories spent while running 4 miles depends on the runner’s weight and fitness level, 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.

Example

According to the calories burned running calculator, a runner who weights 180 lbs will spend approximately 560 calories by running 4 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 405 calories.

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

Is running 4 miles a day enough to lose weight?

Running 4 miles 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.

How to run 4 miles without stopping?

To run 4 miles continuously, without stopping, follow these tips:

  • 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 to run 4 miles without stopping

How many steps are in 4 miles?

It takes approximately 8500 steps to walk 4 miles, and approximately 6500 steps to run 4 miles.

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 miles 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 miles at a given speed.

MilesAverage walk
(3mph)
20:00 min/mi
12:26 min/km
Brisk walk
(4mph)
15:00 min/mi
9:19 min/km
Run
(6mph)
10:00 min/mi
6:13 min/km
Fast run
(7.5mph)
8:00 min/mi
4:58 min/km
12252 steps1935 steps1672 steps1400 steps
49008 steps7740 steps6688 steps5600 steps

matea-matosevic-running

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…