For an intermediate runner, the average time to run 400m is 01:07.5 for men and 01:19.7 for women. Beginner runners take 01:41.2 for men and 02:01.5 for women.
A good 400m time is 01:07.5 for men and 01:19.7 for women. This is the average 400m time across all ages. Compare your 400m time by age and ability below.
For an intermediate runner, the average time to run 400m is 01:07.5 for men and 01:19.7 for women. Beginner runners take 01:41.2 for men and 02:01.5 for women.
| Running Level | Male | Female |
|---|---|---|
| Beginner | 01:41.2 | 02:01.5 |
| Novice | 01:21.3 | 01:36.6 |
| Intermediate | 01:07.5 | 01:19.7 |
| Advanced | 57.7 | 01:08.1 |
| Elite | 50.7 | 59.9 |
| WR | 43.03 | 47.60 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Running Level | Male | Female |
|---|---|---|
| Beginner | 04:13 | 05:04 |
| Novice | 03:23 | 04:01 |
| Intermediate | 02:49 | 03:19 |
| Advanced | 02:24 | 02:50 |
| Elite | 02:07 | 02:30 |
| WR | 01:48 | 01:59 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Running Level | Male | Female |
|---|---|---|
| Beginner | 06:47 | 08:09 |
| Novice | 05:27 | 06:28 |
| Intermediate | 04:31 | 05:21 |
| Advanced | 03:52 | 04:34 |
| Elite | 03:24 | 04:01 |
| WR | 02:53 | 03:12 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
A good 400m time is 01:07.5 for men. This is the average time across all ages. The fastest 400m time is 43.03s for men.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 02:10.4 | 01:44.8 | 01:26.9 | 01:14.3 | 01:05.3 | - |
| 15 | 01:46.9 | 01:25.9 | 01:11.3 | 01:00.9 | 53.5 | 43.87 |
| 20 | 01:41.2 | 01:21.3 | 01:07.5 | 57.7 | 50.7 | 43.03 |
| 25 | 01:41.2 | 01:21.3 | 01:07.5 | 57.7 | 50.7 | 43.39 |
| 30 | 01:41.2 | 01:21.3 | 01:07.5 | 57.7 | 50.7 | 43.18 |
| 35 | 01:44.6 | 01:24.0 | 01:09.7 | 59.6 | 52.3 | 44.54 |
| 40 | 01:48.3 | 01:27.0 | 01:12.2 | 01:01.7 | 54.2 | 47.81 |
| 45 | 01:52.2 | 01:30.2 | 01:14.8 | 01:03.9 | 56.2 | 48.55 |
| 50 | 01:56.5 | 01:33.6 | 01:17.6 | 01:06.4 | 58.3 | 50.51 |
| 55 | 02:01.1 | 01:37.3 | 01:20.7 | 01:09.0 | 01:00.6 | 51.18 |
| 60 | 02:06.1 | 01:41.3 | 01:24.0 | 01:11.8 | 01:03.1 | 53.88 |
| 65 | 02:12.6 | 01:46.5 | 01:28.4 | 01:15.6 | 01:06.4 | 56.09 |
| 70 | 02:22.0 | 01:54.1 | 01:34.6 | 01:20.9 | 01:11.1 | 57.26 |
| 75 | 02:34.9 | 02:04.4 | 01:43.2 | 01:28.2 | 01:17.5 | 01:02.40 |
| 80 | 02:51.4 | 02:17.7 | 01:54.2 | 01:37.6 | 01:25.8 | 01:10.01 |
| 85 | 03:18.4 | 02:39.4 | 02:12.3 | 01:53.0 | 01:39.3 | 01:17.12 |
| 90 | 04:02.2 | 03:14.5 | 02:41.4 | 02:17.9 | 02:01.2 | 01:29.15 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 05:26 | 04:22 | 03:37 | 03:06 | 02:43 | - |
| 15 | 04:27 | 03:35 | 02:58 | 02:32 | 02:14 | 01:50 |
| 20 | 04:13 | 03:23 | 02:49 | 02:24 | 02:07 | 01:48 |
| 25 | 04:13 | 03:23 | 02:49 | 02:24 | 02:07 | 01:48 |
| 30 | 04:13 | 03:23 | 02:49 | 02:24 | 02:07 | 01:48 |
| 35 | 04:21 | 03:30 | 02:54 | 02:29 | 02:11 | 01:51 |
| 40 | 04:31 | 03:37 | 03:00 | 02:34 | 02:15 | 02:00 |
| 45 | 04:41 | 03:45 | 03:07 | 02:40 | 02:20 | 02:01 |
| 50 | 04:51 | 03:54 | 03:14 | 02:46 | 02:26 | 02:06 |
| 55 | 05:03 | 04:03 | 03:22 | 02:52 | 02:32 | 02:08 |
| 60 | 05:15 | 04:13 | 03:30 | 03:00 | 02:38 | 02:15 |
| 65 | 05:32 | 04:26 | 03:41 | 03:09 | 02:46 | 02:20 |
| 70 | 05:55 | 04:45 | 03:57 | 03:22 | 02:58 | 02:23 |
| 75 | 06:27 | 05:11 | 04:18 | 03:41 | 03:14 | 02:36 |
| 80 | 07:08 | 05:44 | 04:46 | 04:04 | 03:34 | 02:55 |
| 85 | 08:16 | 06:39 | 05:31 | 04:43 | 04:08 | 03:13 |
| 90 | 10:05 | 08:06 | 06:43 | 05:45 | 05:03 | 03:43 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 08:45 | 07:02 | 05:50 | 04:59 | 04:23 | - |
| 15 | 07:10 | 05:46 | 04:47 | 04:05 | 03:35 | 02:57 |
| 20 | 06:47 | 05:27 | 04:31 | 03:52 | 03:24 | 02:53 |
| 25 | 06:47 | 05:27 | 04:31 | 03:52 | 03:24 | 02:55 |
| 30 | 06:47 | 05:27 | 04:31 | 03:52 | 03:24 | 02:54 |
| 35 | 07:01 | 05:38 | 04:40 | 04:00 | 03:31 | 02:59 |
| 40 | 07:16 | 05:50 | 04:50 | 04:08 | 03:38 | 03:12 |
| 45 | 07:32 | 06:03 | 05:01 | 04:17 | 03:46 | 03:15 |
| 50 | 07:49 | 06:17 | 05:12 | 04:27 | 03:55 | 03:23 |
| 55 | 08:07 | 06:31 | 05:25 | 04:38 | 04:04 | 03:26 |
| 60 | 08:27 | 06:48 | 05:38 | 04:49 | 04:14 | 03:37 |
| 65 | 08:54 | 07:09 | 05:56 | 05:04 | 04:27 | 03:46 |
| 70 | 09:31 | 07:39 | 06:21 | 05:25 | 04:46 | 03:50 |
| 75 | 10:23 | 08:21 | 06:55 | 05:55 | 05:12 | 04:11 |
| 80 | 11:29 | 09:14 | 07:39 | 06:33 | 05:45 | 04:42 |
| 85 | 13:18 | 10:41 | 08:52 | 07:35 | 06:40 | 05:10 |
| 90 | 16:14 | 13:03 | 10:49 | 09:15 | 08:08 | 05:59 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
A good 400m time is 01:19.7 for women. This is the average time across all ages. The fastest 400m time is 47.60s for women.
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 02:28.3 | 01:57.8 | 01:37.3 | 01:23.1 | 01:13.0 | - |
| 15 | 02:10.5 | 01:43.7 | 01:25.6 | 01:13.1 | 01:04.3 | 48.54 |
| 20 | 02:01.5 | 01:36.6 | 01:19.7 | 01:08.1 | 59.9 | 48.14 |
| 25 | 02:01.5 | 01:36.6 | 01:19.7 | 01:08.1 | 59.9 | 47.60 |
| 30 | 02:04.0 | 01:38.5 | 01:21.3 | 01:09.4 | 01:01.0 | 47.99 |
| 35 | 02:08.4 | 01:42.0 | 01:24.2 | 01:11.9 | 01:03.2 | 49.46 |
| 40 | 02:13.2 | 01:45.8 | 01:27.4 | 01:14.6 | 01:05.6 | 53.68 |
| 45 | 02:18.3 | 01:49.9 | 01:30.7 | 01:17.5 | 01:08.1 | 56.14 |
| 50 | 02:23.9 | 01:54.3 | 01:34.4 | 01:20.6 | 01:10.8 | 57.55 |
| 55 | 02:29.3 | 01:58.6 | 01:38.0 | 01:23.6 | 01:13.5 | 59.36 |
| 60 | 02:35.0 | 02:03.1 | 01:41.7 | 01:26.8 | 01:16.3 | 01:01.73 |
| 65 | 02:42.9 | 02:09.5 | 01:46.9 | 01:31.3 | 01:20.2 | 01:07.23 |
| 70 | 02:51.3 | 02:16.1 | 01:52.4 | 01:36.0 | 01:24.4 | 01:08.36 |
| 75 | 03:03.4 | 02:25.7 | 02:00.3 | 01:42.8 | 01:30.3 | 01:17.71 |
| 80 | 03:26.4 | 02:44.0 | 02:15.4 | 01:55.6 | 01:41.6 | 01:28.63 |
| 85 | 04:08.9 | 03:17.7 | 02:43.3 | 02:19.4 | 02:02.6 | 01:37.34 |
| 90 | 05:09.6 | 04:05.9 | 03:23.1 | 02:53.4 | 02:32.5 | 02:12.71 |
Time: Finish time for the full distance (seconds below a minute, otherwise mm:ss or hh:mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 06:11 | 04:54 | 04:03 | 03:28 | 03:03 | - |
| 15 | 05:26 | 04:19 | 03:34 | 03:03 | 02:41 | 02:01 |
| 20 | 05:04 | 04:01 | 03:19 | 02:50 | 02:30 | 02:00 |
| 25 | 05:04 | 04:01 | 03:19 | 02:50 | 02:30 | 01:59 |
| 30 | 05:10 | 04:06 | 03:23 | 02:54 | 02:33 | 02:00 |
| 35 | 05:21 | 04:15 | 03:31 | 03:00 | 02:38 | 02:04 |
| 40 | 05:33 | 04:24 | 03:38 | 03:06 | 02:44 | 02:14 |
| 45 | 05:46 | 04:35 | 03:47 | 03:14 | 02:50 | 02:20 |
| 50 | 06:00 | 04:46 | 03:56 | 03:21 | 02:57 | 02:24 |
| 55 | 06:13 | 04:57 | 04:05 | 03:29 | 03:04 | 02:28 |
| 60 | 06:28 | 05:08 | 04:14 | 03:37 | 03:11 | 02:34 |
| 65 | 06:47 | 05:24 | 04:27 | 03:48 | 03:21 | 02:48 |
| 70 | 07:08 | 05:40 | 04:41 | 04:00 | 03:31 | 02:51 |
| 75 | 07:39 | 06:04 | 05:01 | 04:17 | 03:46 | 03:14 |
| 80 | 08:36 | 06:50 | 05:39 | 04:49 | 04:14 | 03:42 |
| 85 | 10:22 | 08:14 | 06:48 | 05:49 | 05:06 | 04:03 |
| 90 | 12:54 | 10:15 | 08:28 | 07:14 | 06:21 | 05:32 |
min/km: Average pace per kilometre, shown in minutes and seconds (mm:ss).
| Age | Beginner | Novice | Intermediate | Advanced | Elite | Best |
|---|---|---|---|---|---|---|
| 10 | 09:56 | 07:54 | 06:31 | 05:34 | 04:54 | - |
| 15 | 08:45 | 06:57 | 05:45 | 04:54 | 04:19 | 03:15 |
| 20 | 08:09 | 06:28 | 05:21 | 04:34 | 04:01 | 03:14 |
| 25 | 08:09 | 06:28 | 05:21 | 04:34 | 04:01 | 03:12 |
| 30 | 08:19 | 06:36 | 05:27 | 04:39 | 04:06 | 03:13 |
| 35 | 08:37 | 06:50 | 05:39 | 04:49 | 04:14 | 03:19 |
| 40 | 08:56 | 07:06 | 05:52 | 05:00 | 04:24 | 03:36 |
| 45 | 09:16 | 07:22 | 06:05 | 05:12 | 04:34 | 03:46 |
| 50 | 09:39 | 07:40 | 06:20 | 05:24 | 04:45 | 03:52 |
| 55 | 10:01 | 07:57 | 06:34 | 05:37 | 04:56 | 03:59 |
| 60 | 10:24 | 08:15 | 06:49 | 05:49 | 05:07 | 04:08 |
| 65 | 10:56 | 08:41 | 07:10 | 06:07 | 05:23 | 04:30 |
| 70 | 11:29 | 09:08 | 07:32 | 06:26 | 05:39 | 04:35 |
| 75 | 12:18 | 09:46 | 08:04 | 06:53 | 06:03 | 05:13 |
| 80 | 13:50 | 11:00 | 09:05 | 07:45 | 06:49 | 05:57 |
| 85 | 16:41 | 13:16 | 10:57 | 09:21 | 08:13 | 06:32 |
| 90 | 20:46 | 16:30 | 13:37 | 11:38 | 10:13 | 08:54 |
min/mile: Average pace per mile, shown in minutes and seconds (mm:ss).
| Beginner | Faster than 5% of runners. |
|---|---|
| Novice | Faster than 20% of runners. |
| Intermediate | Faster than 50% of runners. |
| Advanced | Faster than 80% of runners. |
| Elite | Faster than 95% of runners. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Running Level analysed 10,378 qualifying results from 57,797 community results submitted by 29,628 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 | 57,797 |
|---|---|
| Community users | 29,628 |
| Qualifying results | 10,378 |
| Male results | 8,925 |
| Female results | 1,453 |
| Data start | |
| Data cutoff | |
| Model generated |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
| Record | Age Category | Name | Time | Date | Age | Source |
|---|---|---|---|---|---|---|
| WR | 15-19 | Steve Lewis | 43.87 | 28 Sep 1988 | 19 | W1 |
| Best | 20-24 | Wayde Van Niekerk | 43.03 | 14 Aug 2016 | 24 | WA |
| Best | 25-29 | Michael Johnson | 43.39 | 9 Aug 1995 | 27 | WA |
| Best | 30-34 | Michael Johnson | 43.18 | 26 Aug 1999 | 31 | WA |
| WR | 35-39 | Chris Brown | 44.54 | 30 May 2015 | 36 | W2 |
| WR | 40-44 | Enrico Saraceni | 47.81 | 28 Jul 2004 | 40 | W2 |
| WR | 45-49 | Ricardo Menendez Gonzalez | 48.55 | 6 Jul 2024 | 45 | W2 |
| WR | 50-54 | Juan Luis Lopez Anaya | 50.51 | 16 Jul 2021 | 51 | W2 |
| WR | 55-59 | Timothy Munnings | 51.18 | 15 Feb 2025 | 58 | W2 |
| WR | 60-64 | Ralph Romain | 53.88 | 22 Jul 1995 | 63 | W2 |
| WR | 65-69 | Charles Allie | 56.09 | 18 May 2013 | 65 | W2 |
| WR | 70-74 | Charles Allie | 57.26 | 11 Sep 2018 | 71 | W2 |
| WR | 75-79 | Guido Müller | 01:02.40 | 28 Jun 2014 | 75 | W2 |
| WR | 80-84 | Hijiya Hisamitsu | 01:10.01 | 9 Sep 2012 | 81 | W2 |
| WR | 85-89 | Earl Fee | 01:17.12 | 12 Jul 2014 | 85 | W2 |
| WR | 90-94 | Earl Fee | 01:29.15 | 19 Jul 2019 | 90 | W2 |
| WR | - | Wayde van Niekerk | 43.03 | 14 Aug 2016 | - | W3 |
| Record | Age Category | Name | Time | Date | Age | Source |
|---|---|---|---|---|---|---|
| WR | 15-19 | Christine Mboma | 48.54 | 30 Jun 2021 | 18 | W1 |
| Best | 20-24 | Salwa Eid Naser | 48.14 | 3 Oct 2019 | 21 | WA |
| Best | 25-29 | Marita Koch | 47.60 | 6 Oct 1985 | 28 | WA |
| Best | 30-34 | Jarmila Kratochvílová | 47.99 | 10 Aug 1983 | 32 | WA |
| WR | 35-39 | Allyson Felix | 49.46 | 6 Aug 2021 | 35 | W2 |
| WR | 40-44 | Sara Montecinos | 53.68 | 20 Mar 1994 | 40 | W2 |
| WR | 45-49 | Angee Henry-Nott | 56.14 | 23 Jul 2021 | 45 | W2 |
| WR | 50-54 | Sally Cooke | 57.55 | 12 Jun 2022 | 52 | W2 |
| WR | 55-59 | Julie Brims | 59.36 | 23 Jan 2021 | 55 | W2 |
| WR | 60-64 | Susan McDonald | 01:01.73 | 19 Jul 2024 | 60 | W2 |
| WR | 65-69 | Elizabeth Deak | 01:07.23 | 21 Jul 2023 | 65 | W2 |
| WR | 70-74 | Sara Montecinos | 01:08.36 | 9 Aug 2026 | 72 | W2 |
| WR | 75-79 | Michelle Peroni-Edoh | 01:17.71 | 26 Sep 2023 | 76 | W2 |
| WR | 80-84 | Marjorie Allison | 01:28.63 | 8 Sep 2025 | 80 | W2 |
| WR | 85-89 | Kathleen Stewart | 01:37.34 | 21 Jun 2025 | 85 | W2 |
| WR | 90-94 | Emiko Saito | 02:12.71 | 3 Apr 2022 | 91 | W2 |
| WR | - | Marita Koch | 47.60 | 6 Oct 1985 | - | W3 |
The Running Level Calculator can show your exact level of running performance at any age.