How many laps is a 5K on a track?

A 5K is 12.5 laps of a standard 400m track. You start on the far side of the back straight.

How many laps is a 10K on a track?

A 10K is exactly 25 laps of a standard 400m track.

What is a good 400m lap time?

For a 5:00 min/km pace, each 400m lap takes 2:00. For a 4:00 min/km pace, each lap takes 1:36. Sub-80 second laps (3:20 min/km pace) are considered fast for club runners.

RunCalcs

Track Pace Calculator — Lap Times for Track Sessions

Calculate your target lap times for track sessions at your chosen pace.

Target Pace (min)

Target Pace (sec)

Track Distance

How We Calculate This

Track Lap Time Formula

Lap Time (400m) = Pace per km × 0.4

A standard outdoor track is 400m per lap (measured in lane 1). The calculator divides your race distance by 400m to determine the number of laps and the time for each.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.