400m Split
Calculator

Set finish time, pace, speed, or the 200m split; the rest stay even.

Last reviewed 25 August 2026

A 70-second 400 is 2:55/km. The 200 m split on even running is 35 seconds. Change finish time, pace, speed, or the 200 m clock; the rest stay even. One lap of a standard outdoor track is 400.00 m in lane 1.

Your goal

Finish time

Pace /km

Speed km/h

4:42 /MI

Change finish time, pace, speed, or any split. The rest stay even.

Your splits

Even split times to the finish
Marker	Split	Time
200 m	0:35
Finish	0:35

A 1:10 400 metres requires an average pace of approximately 2:55/km.

400m pace chart

Even-pace times. Change the calculator above for any other goal.

Even-pace 400 m goal times with pace per kilometre, pace per mile, and checkpoint splits.
Goal time	Pace /km	Pace /mile	200 m
0:48	2:00	3:13	0:24
0:50	2:05	3:21	0:25
0:52	2:10	3:29	0:26
0:54	2:15	3:37	0:27
0:56	2:20	3:45	0:28
0:58	2:25	3:53	0:29
1:00	2:30	4:01	0:30
1:02	2:35	4:09	0:31
1:04	2:40	4:17	0:32
1:06	2:45	4:26	0:33
1:08	2:50	4:34	0:34
1:10	2:55	4:42	0:35
1:12	3:00	4:50	0:36
1:14	3:05	4:58	0:37
1:16	3:10	5:06	0:38
1:18	3:15	5:14	0:39
1:20	3:20	5:22	0:40
1:22	3:25	5:30	0:41
1:24	3:30	5:38	0:42
1:26	3:35	5:46	0:43
1:28	3:40	5:54	0:44
1:30	3:45	6:02	0:45

What this result means

The 400 is the unit of track currency. This calculator turns a one-lap goal into kilometre pace, speed, and a 200 m split. Edit any of those numbers — the rest stay even. The track lap calculator converts pace without locking a race clock; this page starts from a 400 m time.

400m repeats add rest and a session total. Use that when the workout is 8 × 400, not a single time trial.

70 seconds is 2:55/km. 60 seconds is 2:30/km. 80 seconds is 3:20/km. Even 200s are half the lap.

A 4:00 1600 m average is 60-second laps. This page is one lap only.

Calculation method

Pace = time ÷ 0.4 km. 200 m is half the time on even running. Change any one of those numbers and the others rescale. Rounding to the nearest second.

Exact arithmetic. Lane 1 outdoor 400 m.

Staggers and lane 8 make a real 400 different from lane 1. Indoor 200 m tracks are not this distance.

Full methodology →

Frequently asked questions

What pace is a 70-second 400?

About 2:55 per kilometre. Type 1:10, 2:55/km, or 35 seconds at 200 m — the table stays even.

How is this different from the track lap calculator?

That page converts pace ↔ lap and n laps. This page is a 400 m goal time with splits.

Is 400m one lap?

Yes, on a standard outdoor oval in lane 1.

What pace is a 60-second 400?

2:30 per kilometre even, with a 30-second 200 m split. Type 1:00 on this page. For 8 × 400 with rest, open 400m repeats instead.

400m SplitCalculator