If you would like to train as efficiently as possible, without accumulating unnecessary miles, choose a Training Plan for Runners.

How Many Miles is 4 Km? [4 Km to Miles]

Miles and kilometers serve as common units of length or distance, employed across various regions worldwide.

While countries like the United States and a few others predominantly utilize miles, the majority of nations have embraced kilometers as the standard measure for gauging distances.

In this article, you will find out how many miles is 4 km. You will also get answers to the most frequently asked questions.

4 km is equivalent to 2.48548 miles. The “km” in 4 km stands for kilometers, and 1 kilometer is approximately 0.621371 miles. Therefore, 2 kilometers is approximately 2.49 miles long.

If you run 4 km on track you need to run 10 laps around an Olympic-sized track (400m), or 20 laps around an indoor track (200m).

how many miles is 4 km

How long does it take to train for 4 km?

Generally, most training plans for 4 km range from 8 to 12 weeks. The time it takes to train for a 4 km (2.49 miles) race can vary depending on your fitness level, running experience, and your goals.


Patience is important in running, and with the continuity of training, results will come. Listen to your body and set realistic and achievable goals to avoid injuries and overtraining.

It’s always a good idea to consult with a running coach before starting a new training program, especially if you’re new to running or have any underlying health concerns.

Can You Become a Runner

How long does it take to go from couch to 4 km?

If you’re starting from a very sedentary lifestyle, you might need a few weeks to build a base level of fitness before beginning a 4 km training program.

Focus on walking regularly and gradually incorporating short periods of jogging or running.

Read more: Can You Become a Runner? (Top 19 Tips to Become a Runner)

Remember, the goal is not just to complete the 4 km but also to do so comfortably and without risking injury.

Additionally, factors like cross-training, proper nutrition, adequate rest, and injury prevention strategies can contribute to a smoother and more successful transition from a sedentary lifestyle to running 4 km.

How to train for 4 km?

Training for a 4-kilometer run involves a combination of different types of training.

it is recommended to train at least 3 times a week, pay attention to adequate recovery and do strength training.

With consistency and continuity of training, the results will not be missed.

It’s important to focus on gradual progression, consistency, and enjoying the process of becoming more active and fit.

It’s recommended to follow a structured training plan to avoid overexertion and reduce the risk of injury.

One workout a week should be a very easy run with strides at the end. This way you will add speed to your workout and be more prepared for the next more intense workout.

Then the second workout of the week should be fartlek training or intervals.


Fartlek training is great for both beginners and advanced runners because of its adaptability. One of the main benefits of fartlek training is that you run by feel, without thinking about pace.
This way you will break the monotony in your workout and add speed without too much stress.

The third workout of the week should be a long run or tempo run. A long run will improve your endurance and resistance to fatigue.

Take at least one day off between workouts.

Example of training schedule – 3 training sessions per week

MON: rest
TUE: easy run + strength training
WED: rest
THU: fartlek training + strength training
FRI: rest
SAT: rest
SUN: long run

It is also important to do strength training at least 2 times a week.

Aside from preventing injuries, strength training will also help you build muscles that are required for you to maintain proper running form, making you a more efficient runner.


Listen to your body, progress at a pace that feels manageable, and consider consulting a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns.
How long does it take to walk 4 miles

What is the average time to walk 4 km?

The average time to walk 4 km is between 40 and 48 minutes, which means that the average walking speed is between 3.11 and 3.73 miles per hour.

The average walking pace is between 16:05 and 19:18 minutes per mile.

Numerous factors, such as age, gender, fitness level, and terrain, will affect the final time.

The information is based on research conducted by Schimpl et al.

Depending on the walking pace, the table shows how long it takes to walk 4 km.

Average walking pace
20:00 min/mi
12:26 min/km
3.00 mph
4.83 kph
Moderate walking pace
17:09 min/mi
10:39 min/km
3.5 mph
5.63 kph
Brisk walking pace
15:00 min/mi
9:19 min/km
4.00 mph
6.44 kph
Fast walking pace
12:00 min/mi
7:27 min/km
5.00 mph
8.05 kph
4 km time in minutes49 min 44 sec42 min 36 sec37 min 16 sec29 min 48 sec

Read more: How Long Does It Take to Walk 4 Km? (Detailed Answer)

How long does it take to run 4 km

How long does it take to run 4 km?

Beginners need approximately 27 minutes (average running pace 10:52 minutes per mile or 6:45 minutes per kilometer) to run 4 km, while more experienced runners need 16 minutes (average running pace 6:26 minutes per mile or 4:00 minutes per kilometer).

The table shows how long it takes to run 4 km depending on the running pace.

Minutes per mileMinutes per kilometer4 kilometers

Use my running pace calculator with which you can calculate the time needed to run 4 km at a certain pace. You can also calculate what pace you will run if you run 4 km in a certain time.

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

What is a good 4 km time?

Generally speaking, a good 4 km time for beginners/recreational runners is under 24 minutes (average running pace 9:39 minutes per mile or 6:00 minutes per kilometer).

This is a common goal for many beginners, and achieving this time indicates a solid level of fitness and dedication.

A good 4 km time for intermediate runners is 18 minutes (average running pace 7:15 minutes per mile or 4:30 minutes per kilometer).

This range is often considered a good goal for intermediate runners who have been consistently training and improving their pace.

A good 4 km time for advanced runners is sub-16 minutes (average running pace 6:26 minutes per mile or 4:00 minutes per kilometer).

Breaking the 16-minute barrier is a noteworthy accomplishment and is often considered a competitive time for the 4 km distance.

A good 4 km running time varies from person to person. Someone will find 10 minutes a good 4 km time, while some other runner might be dissatisfied with that result.

Many factors affect the 4 km time, including:

  • Sex – On average, men run faster than women due to genetic predispositions.
  • Age – Most professional 4 km runners run their personal records between the ages of 25 and 35.
  • Ability level – Form and health also affect your running time.
  • Experience – With years of training, you gain experience that also affects your running time.
  • Weather – 4 km is a relatively short race. So, to have suitable conditions, it is important that there’s no precipitation and that it’s not too cold or too hot.
  • Terrain – Flat terrain is ideal for a good 4 km result since it allows you to maintain a steady pace and not lose additional energy running uphill and downhill.

A good 4 km running time is the result with which you are satisfied.


Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries. Enjoy running and progress gradually in order to train without injuries, because that is most important.

How many calories do you burn on a 4 km run?

Running 4 km will burn you on average 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 180 lbs will spend approximately 348 calories by running 4 km at a pace of 10:00 min/mi. In comparison, a 130 lbs runner will spend approximately 252 calories.

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

Race Time Predictor

How to estimate your 4 km finish time?

If you want to know what time you can expect during a 4 km run, use my race time predictor. This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.


A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace. This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.

Keep in mind that the predicted result is just an estimate since factors like weather and running terrain can affect the end result of a race.

The race might take part on terrain with plenty of slopes, or there’s strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.

How hard is it 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 spend most of your time sitting, it is not recommended.

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

how many steps are in 4 kilometers

What is the number of steps you should take in 4 km?

You should take approximately 5200 steps to walk 4 km and 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.

4 kmSlow walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
Light jog
12:00 min/mi
7:27 min/km
Slow run
10:00 min/mi
6:13 min/km
8:00 min/mi
4:58 min/km
Fast run
6 min/mi
3:44 min/km

The table shows an overview of how many steps you will take in 4 km while moving at a certain speed.

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…