This tool quickly converts a distance in meters, kilometers, or miles into laps of a standard 400-meter running track. Enter a running pace (min/mile or min/km) or an overall time and see your 400-meter and cumulative splits and cumulative distance for each lap.

It shows you exactly how many laps and partial laps you need to run, with a visual track graphic to illustrate progress. Perfect for planning and pacing track workouts.

There are several ways to use this tool to help plan your training sessions.

Calculating laps for a given distance

The simplest use case is working out how many laps of the track you need to run for a given distance. Although this is a fairly trivial calculation, it can be useful to have it done automatically, particularly if your session involves variable-length interval (for example, in a Down the Clock, Up the Clock, or Pyramid session.

Calculating split times

Most track sessions are carried out at VO₂ max pace. Entering an interval distance and a pace shows you not only your lap/400-meter split, but also your cumulative distance and time per lap.

For example, if your session involves one mile reps at 7:15 min/mile pace your lap split will be 1:48 per 400 meters, and your cumulative splits will be:

Lap	Distance	Time
1	400 m	1:48
2	800 m	3:36
3	1200 m	5:24
4	1600 m	7:12
5	1609 m	7:15

Visualising progress

Use the track graphic to see how far around the lap your chosen distance will take you.

Calculating overall time

Enter a distance and pace and see the overall time for your interval/rep.

Calculating pace

Enter a distance and time to see the required pace to complete the distance.

Caculating distance/laps in lanes 2–8

It's often convenient to complete sessions in lanes other than lane 1. Because of the longer paths around the bends, each lap is greater in distance, so the same distance requires fewer laps. For example, if you run in lane 2, you cover 407.67 meters per lap.

Here's a summary of the distance traveled per lap in each lane.

Lane	Lap distance	Difference (lane 1)
1	400.00	0.00
2	407.67	+7.67
3	415.33	+15.33
4	423.00	+23.00
5	430.66	+30.66
6	438.33	+38.33
7	445.99	+45.99
8	453.66	+53.66

How Running Tracks are Measured

Race distances on a 400-meter running track are measured 30 cm (≈ 12 inches) from the inside edge of lane 1 where there is a curb. Where there is no curb it is measured 20 cm (≈ 7.8 inches) from the white line.

For lanes 2 and greater, the measurement is always 20 cm (≈ 7.8 inches) from the outside of the white dividing line.

Each lane is 1.22 meters (≈ 4 feet) wide. This width includes a 50 mm (≈ 2 inches) white line.

Full details of the technical rules for track measurements, including diagrams, are available here.

Useful tools

If you want to pre-plan a track session or race then you can use our pace band generator to create and print a completely customized pace band.

Most runners work with pace (min/mile or km/mile), but if you prefer speed (mph or kph) then see our pace to speed converter, which also shows finish times for common race distances at your running pace.

Further reading

World Athletics Competition and Technical Rules – 2024 Edition (PDF)— Contains technical details of track measurements and requirements.