What pace do I need for a given 400 m time?

Divide the target time by the distance in kilometres. For the 400 metres, 2:55 per kilometre gives 1:10. The chart below covers the range most runners race in.

Are the projections to other distances reliable?

No, and the page says so. They assume the same pace holds over a different distance, which it does not — pace falls as distance rises. Riegel's formula applies a fatigue exponent and is the right tool for actual prediction.

Why does the split table have a partial final segment?

Because 400 metres is 0.4 km, which is not a whole number of split intervals. The final partial segment is shown rather than dropped, since a table that ends before the finish line is wrong exactly where it matters.

400 metres pace calculator

Convert a 400 metres finish time into pace per kilometre and per mile, with splits and what the same pace would give over other distances.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

The 400 metres

The 400 metres sits between a sprint and a middle-distance event, and is widely considered the most painful race on the track.

The constraint at this distance: predominantly anaerobic, with substantial lactate accumulation. The limiting factor is tolerance of that accumulation as much as speed itself.

Almost every 400 is a positive split — the second half is slower. The skill is going out fast enough to be competitive without arriving at 300 metres unable to hold form.

Distance: 0.4 km (400 m).

400 metres pace chart

Finish time, pace per mile and speed for each pace per kilometre. Everything is computed in metres and seconds and converted once, so no rounding accumulates down the table.

400 metres pace chart
Pace / km	Finish time	Pace / mile	Speed
2:10	0:52	3:29	27.7 km/h
2:25	0:58	3:53	24.8 km/h
2:40	1:04	4:17	22.5 km/h
2:55	1:10	4:42	20.6 km/h
3:10	1:16	5:06	18.9 km/h
3:25	1:22	5:30	17.6 km/h
3:40	1:28	5:54	16.4 km/h

Split times

2:55 / km · 1:10

Split times
Distance	Elapsed
100 m	0:18
200 m	0:35
300 m	0:53
400 m	1:10

Questions

What pace do I need for a given 400 m time?: Divide the target time by the distance in kilometres. For the 400 metres, 2:55 per kilometre gives 1:10. The chart below covers the range most runners race in.
How should I pace a 400 m?: Almost every 400 is a positive split — the second half is slower. The skill is going out fast enough to be competitive without arriving at 300 metres unable to hold form.
What limits performance over the 400 m?: Predominantly anaerobic, with substantial lactate accumulation. The limiting factor is tolerance of that accumulation as much as speed itself.
Are the projections to other distances reliable?: No, and the page says so. They assume the same pace holds over a different distance, which it does not — pace falls as distance rises. Riegel's formula applies a fatigue exponent and is the right tool for actual prediction.
Why does the split table have a partial final segment?: Because 400 metres is 0.4 km, which is not a whole number of split intervals. The final partial segment is shown rather than dropped, since a table that ends before the finish line is wrong exactly where it matters.