400m Run Times By Age And Ability

What is a good 400m run time?

A good 400m time is 01:07 for men and 01:20 for women. These are average times across all ages. Compare your 400m time by age and ability below.

Updated for 2026. Our 400m run time standards are based on 51,490 running results submitted by 26,630 Running Level users from 2020 to 2026. Data and sources

Time
min/km
min/mile

Running Level	Male	Female
Beginner	01:41	02:03
Novice	01:21	01:37
Intermediate	01:07	01:20
Advanced	57.6	01:08
Elite	50.6	59.6
Best	43.0	47.6

Time: Finish time for the full distance (mm:ss or hh:mm:ss).

Running Level	Male	Female
Beginner	04:12	05:08
Novice	03:23	04:03
Intermediate	02:48	03:20
Advanced	02:24	02:50
Elite	02:07	02:29
Best	01:48	01:59

min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).

Running Level	Male	Female
Beginner	06:46	08:15
Novice	05:26	06:31
Intermediate	04:31	05:22
Advanced	03:52	04:34
Elite	03:24	04:00
Best	02:53	03:12

min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).

Best = listed best performance; WR = listed world record. Select a record for its details. Record sources and categories.

Male 400m Running Times

A good 400m time is 01:07 for men. This is the average time across all ages. The fastest 400m time is 43 for men.

Age	Beginner	Novice	Intermediate	Advanced	Elite	Best
10	02:03	01:39	01:22	01:10	01:02	-
15	01:46	01:25	01:11	01:01	53.4	43.9
20	01:41	01:21	01:07	57.6	50.6	43.0
25	01:41	01:21	01:07	57.6	50.6	43.4
30	01:41	01:21	01:07	57.7	50.7	43.2
35	01:45	01:24	01:10	59.8	52.5	44.5
40	01:49	01:27	01:12	01:02	54.5	47.8
45	01:53	01:31	01:15	01:04	56.6	48.6
50	01:57	01:34	01:18	01:07	58.9	50.5
55	02:02	01:38	01:22	01:10	01:01	51.2
60	02:08	01:43	01:25	01:13	01:04	53.9
65	02:14	01:47	01:29	01:16	01:07	56.1
70	02:20	01:53	01:34	01:20	01:10	57.3
75	02:31	02:01	01:40	01:26	01:16	01:02
80	02:47	02:14	01:52	01:35	01:24	01:10
85	03:15	02:36	02:10	01:51	01:38	01:17
90	04:02	03:15	02:41	02:18	02:01	01:29

Time: Finish time for the full distance (mm:ss or hh:mm:ss).

Age	Beginner	Novice	Intermediate	Advanced	Elite	Best
10	05:08	04:08	03:25	02:56	02:35	-
15	04:26	03:34	02:57	02:32	02:13	01:50
20	04:12	03:23	02:48	02:24	02:07	01:48
25	04:12	03:23	02:48	02:24	02:07	01:48
30	04:13	03:23	02:49	02:24	02:07	01:48
35	04:22	03:30	02:55	02:29	02:11	01:51
40	04:32	03:38	03:01	02:35	02:16	02:00
45	04:42	03:47	03:08	02:41	02:22	02:01
50	04:54	03:56	03:16	02:47	02:27	02:06
55	05:06	04:06	03:24	02:55	02:33	02:08
60	05:20	04:17	03:33	03:02	02:40	02:15
65	05:34	04:28	03:43	03:11	02:48	02:20
70	05:51	04:42	03:54	03:20	02:56	02:23
75	06:17	05:03	04:11	03:35	03:09	02:36
80	06:59	05:36	04:39	03:59	03:30	02:55
85	08:07	06:31	05:24	04:38	04:04	03:13
90	10:06	08:06	06:44	05:45	05:04	03:43

min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).

Age	Beginner	Novice	Intermediate	Advanced	Elite	Best
10	08:16	06:38	05:31	04:43	04:09	-
15	07:08	05:44	04:45	04:04	03:35	02:57
20	06:46	05:26	04:31	03:52	03:24	02:53
25	06:46	05:26	04:31	03:52	03:24	02:55
30	06:47	05:27	04:31	03:52	03:24	02:54
35	07:02	05:39	04:41	04:00	03:31	02:59
40	07:17	05:51	04:52	04:09	03:39	03:12
45	07:34	06:05	05:03	04:19	03:48	03:15
50	07:53	06:20	05:15	04:30	03:57	03:23
55	08:13	06:36	05:28	04:41	04:07	03:26
60	08:34	06:53	05:43	04:53	04:18	03:37
65	08:58	07:12	05:59	05:07	04:30	03:46
70	09:25	07:33	06:16	05:22	04:43	03:50
75	10:06	08:07	06:44	05:46	05:04	04:11
80	11:14	09:01	07:29	06:24	05:38	04:42
85	13:03	10:29	08:42	07:27	06:33	05:10
90	16:15	13:03	10:50	09:16	08:09	05:59

min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).

Best = listed best performance; WR = listed world record. Select a record for its details. Record sources and categories.

Female 400m Running Times

A good 400m time is 01:20 for women. This is the average time across all ages. The fastest 400m time is 48 for women.

Average 400m run time by age and ability

Time
min/km
min/mile

Age	Beginner	Novice	Intermediate	Advanced	Elite	Best
10	02:24	01:54	01:34	01:20	01:10	-
15	02:09	01:42	01:24	01:11	01:03	49.1
20	02:03	01:37	01:20	01:08	59.6	48.1
25	02:03	01:37	01:20	01:08	59.6	47.6
30	02:03	01:37	01:20	01:08	59.6	48.0
35	02:04	01:38	01:20	01:08	01:00	49.5
40	02:06	01:40	01:22	01:10	01:01	53.7
45	02:11	01:43	01:25	01:12	01:03	56.1
50	02:17	01:48	01:29	01:16	01:06	57.6
55	02:25	01:54	01:34	01:20	01:10	59.4
60	02:34	02:01	01:40	01:25	01:14	01:02
65	02:44	02:09	01:46	01:30	01:19	01:07
70	02:55	02:18	01:54	01:37	01:25	01:08
75	03:08	02:28	02:02	01:44	01:31	01:18
80	03:23	02:40	02:12	01:52	01:38	01:29
85	03:49	03:00	02:28	02:06	01:51	01:37
90	04:35	03:37	02:58	02:32	02:13	02:13

Time: Finish time for the full distance (mm:ss or hh:mm:ss).

Age	Beginner	Novice	Intermediate	Advanced	Elite	Best
10	06:00	04:44	03:54	03:19	02:55	-
15	05:23	04:15	03:30	02:59	02:37	02:03
20	05:08	04:03	03:20	02:50	02:29	02:00
25	05:08	04:03	03:20	02:50	02:29	01:59
30	05:08	04:03	03:20	02:50	02:29	02:00
35	05:10	04:05	03:21	02:51	02:30	02:04
40	05:16	04:09	03:25	02:54	02:33	02:14
45	05:26	04:18	03:32	03:00	02:38	02:20
50	05:43	04:31	03:42	03:09	02:46	02:24
55	06:02	04:46	03:55	03:20	02:55	02:28
60	06:24	05:03	04:09	03:32	03:06	02:34
65	06:49	05:23	04:25	03:46	03:18	02:48
70	07:17	05:45	04:44	04:01	03:32	02:51
75	07:49	06:11	05:05	04:19	03:47	03:14
80	08:28	06:41	05:30	04:41	04:06	03:42
85	09:31	07:31	06:11	05:16	04:37	04:03
90	11:27	09:03	07:26	06:20	05:33	05:32

min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).

Age	Beginner	Novice	Intermediate	Advanced	Elite	Best
10	09:40	07:38	06:16	05:20	04:41	-
15	08:40	06:51	05:38	04:48	04:12	03:18
20	08:15	06:31	05:22	04:34	04:00	03:14
25	08:15	06:31	05:22	04:34	04:00	03:12
30	08:15	06:31	05:22	04:34	04:00	03:13
35	08:18	06:34	05:24	04:35	04:01	03:19
40	08:28	06:41	05:30	04:41	04:06	03:36
45	08:45	06:55	05:41	04:50	04:14	03:46
50	09:11	07:15	05:58	05:05	04:27	03:52
55	09:43	07:40	06:18	05:22	04:42	03:59
60	10:18	08:08	06:41	05:42	04:59	04:08
65	10:58	08:40	07:07	06:04	05:19	04:30
70	11:43	09:15	07:37	06:29	05:41	04:35
75	12:35	09:57	08:10	06:57	06:06	05:13
80	13:37	10:45	08:51	07:32	06:36	05:57
85	15:19	12:06	09:57	08:28	07:25	06:32
90	18:26	14:33	11:58	10:11	08:56	08:54

min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).

Best = listed best performance; WR = listed world record. Select a record for its details. Record sources and categories.

Levels compare performances in this model; Average is the Intermediate (50th-percentile) standard. What the levels mean.

Data behind the 400m run time standards

Running Level analysed 9,164 qualifying results from 51,490 community results submitted by 26,630 Running Level users from 2020 to 2026 to produce our 400m run time standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community results	51,490
Community users	26,630
Qualifying results	9,164
Male results	7,915
Female results	1,249
Data start	11 November 2020
Data cutoff	5 March 2026
Model generated	2 October 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.