How Long Does It Take to Run 4 Miles?
The average recreational runner completes 4 miles in about 32 to 40 minutes, depending on fitness level. Beginners typically take 40–52 minutes, intermediate runners 28–36 minutes, and advanced runners under 28 minutes. Four miles sits in the sweet spot between a quick jog and a proper training run — long enough to build fitness, short enough for a busy weekday.
Calculate Your Running Time
Distance: 4 mi (6.44 km)
4-Mile Times by Experience Level
| Level | Men's 4-Mile | Women's 4-Mile | Per-Mile Pace |
|---|---|---|---|
| New runner | 44:00–60:00+ | 48:00–64:00+ | 11:00–16:00 |
| Beginner | 36:00–44:00 | 40:00–52:00 | 9:00–13:00 |
| Intermediate | 28:00–36:00 | 32:00–40:00 | 7:00–10:00 |
| Advanced | 22:00–28:00 | 25:00–32:00 | 5:30–8:00 |
| Elite | Under 20:00 | Under 22:00 | Under 5:00 |
A sub-32-minute 4-miler (8:00/mile) is a natural target for runners who've recently broken 30 minutes for a 5K. A sub-28 (7:00/mile) is strong. Four miles is long enough that your pace should be 30–60 seconds per mile slower than your mile PR.
4-Mile Times at Common Paces
| Pace (min/mile) | 4-Mile Time | 5K Equivalent | Level |
|---|---|---|---|
| 6:00 | 24:00 | 18:38 | Advanced |
| 6:30 | 26:00 | 20:12 | Advanced |
| 7:00 | 28:00 | 21:45 | Strong intermediate |
| 7:30 | 30:00 | 23:18 | Intermediate |
| 8:00 | 32:00 | 24:51 | Intermediate |
| 8:30 | 34:00 | 26:25 | Recreational |
| 9:00 | 36:00 | 27:58 | Recreational |
| 10:00 | 40:00 | 31:04 | Beginner |
| 11:00 | 44:00 | 34:11 | Beginner |
| 12:00 | 48:00 | 37:17 | Beginner-walker |
Note the 30-minute mark: at 7:30/mile, 4 miles takes exactly 30 minutes — a clean, memorable benchmark for intermediate runners.
How 4-Mile Times Change by Age
| Age Group | Typical Men's 4-Mile | Typical Women's 4-Mile |
|---|---|---|
| 20–29 | 28:00–35:00 | 32:00–41:00 |
| 30–39 | 29:00–36:00 | 33:00–43:00 |
| 40–49 | 31:00–39:00 | 35:00–45:00 |
| 50–59 | 33:00–42:00 | 38:00–49:00 |
| 60–69 | 37:00–47:00 | 42:00–55:00 |
| 70+ | 42:00–56:00+ | 48:00–1:04:00+ |
The age-related decline from 30 to 60 adds roughly 8–12 minutes to a 4-mile time for consistent runners. Training consistency matters more than age at this distance.
5 Real-World Examples
1. The 4-Mile Race Specialist
Kris, 36, lives in a community that hosts a popular annual 4-mile road race. He trains for 8 weeks and finishes in 29:20 (7:20/mile) — his fastest sustained effort of the year. Four miles is long enough to test endurance but short enough to push pace aggressively.
His 7:20 pace translates to roughly a 23:00 5K and a 47:00 10K — top 25% for male race participants (RunRepeat). At 165 lbs, he burns about 494 calories (165 × 0.75 × 4).
2. The Bridge Between 5K and 10K
Emily, 30, has raced several 5Ks (PR: 26:00) and is building toward her first 10K. She uses 4-mile runs as her standard training session — long enough to develop the endurance 10K requires, short enough to run on a Tuesday. At an easy 9:15/mile, her runs take 37 minutes.
Her 9:15 easy pace is about 45 seconds slower than her 5K race pace (8:22/mile), which is a healthy training ratio. Two 4-mile easy runs per week, plus one 5K-pace interval session and a weekend long run, form her 10K preparation.
3. The Morning Commute Runner
Darren, 44, runs from his house to a coffee shop near his office — exactly 4 miles. At a moderate 8:30/mile, the run takes 34 minutes. He carries a small backpack with work essentials and changes at the office.
Running to work replaces a 15-minute drive with 34 minutes of exercise. At 190 lbs, Darren burns approximately 570 calories (190 × 0.75 × 4). Five commute runs per week: 20 miles, 2,850 calories, and 170 minutes of vigorous exercise.
4. The Beginner's Longest Run Yet
Olivia, 26, has been running for 3 months and just completed 4 miles for the first time. Her time: 44 minutes (11:00/mile). She ran the first 3 miles steadily at 10:30 and slowed to 12:00 for the final mile — a typical beginner pattern.
Her next goal: maintain a consistent pace for all 4 miles. At 140 lbs, she burns about 420 calories (140 × 0.75 × 4) per run. Her 11:00 pace predicts a roughly 34:10 5K — near the female average (RunRepeat).
5. The Veteran Runner's Easy Day
Gene, 59, runs 4 miles as his standard easy-day workout. At a 9:45/mile recovery pace, the run takes 39 minutes. This is deliberately slow — Gene's 5K race pace is 7:45/mile, a full 2 minutes faster per mile.
Running easy on most days is what allows Gene to sustain 5 runs per week at age 59. His easy 4-milers build aerobic capacity without creating fatigue that interferes with his two weekly quality sessions.
Calories Burned Running 4 Miles
| Body Weight | Calories Burned (4 Miles Running) | vs. Walking 4 Miles |
|---|---|---|
| 130 lbs | ~390 cal | ~276 cal |
| 150 lbs | ~450 cal | ~318 cal |
| 170 lbs | ~510 cal | ~360 cal |
| 190 lbs | ~570 cal | ~403 cal |
| 210 lbs | ~630 cal | ~445 cal |
Running 4 miles in 30–40 minutes burns roughly the same calories as walking for 60–80 minutes — in about half the time.
Tips for Running 4 Miles
Four miles is the perfect "upgrade" distance for runners ready to move beyond 5Ks.
Use it as your weekday standard. Four miles at easy pace takes 32–40 minutes — manageable before work, during lunch, or after dinner. It's the most practical daily training distance for runners building a base.
Build from 3 miles by adding a quarter-mile per run. Going from 3 to 4 miles in two weeks (adding 0.25 mi every other run) prevents the "too much too soon" injuries that derail new runners.
Run the first mile deliberately slow. On a 4-mile run, the first mile sets your effort for the whole session. Starting too fast leads to a miserable fourth mile. Start 15–20 seconds slower than target pace.
Frequently Asked Questions
What is a good 4-mile run time?
For recreational runners, under 36 minutes (9:00/mile) is solid. Under 32 minutes (8:00/mile) indicates strong fitness. Under 28 minutes (7:00/mile) is advanced.
How does running 4 miles compare to walking it?
Walking 4 miles at moderate pace (3.0 mph) takes 1 hour 20 minutes. Running at 9:00/mile takes 36 minutes — less than half the time. Running burns about 450 calories for a 150-lb person versus 318 walking.
How does a 4-mile run relate to 5K or 10K performance?
Four miles is 29% longer than a 5K and 64% of a 10K. Your 4-mile easy pace plus 20–30 seconds closely approximates your 10K race pace. A runner doing easy 4-milers at 8:30/mile can target roughly a 54:00 10K (8:42/mile).
Related Pages
- How Long to Run 3 Miles — one mile shorter
- How Long to Run 5 Miles — one mile longer
- How Long to Run a 5K — nearest race distance below
- How Long to Walk 4 Miles — walking comparison
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). Race statistics from 35 million results. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com