400 m in 5 minutes is a pace of 1:15 per 100 m

Swimming 400 m in 5 minutes requires a pace of 1:15 per 100 m (12:30 per km / 20:07 per mile). This distance is a common pool time-trial distance.

At 1:15/100 m, each 25 m lap takes 0:19 and each 50 m length takes 0:38. To check a different time for 400 m, or to explore pool and open-water splits, use the calculator below.

Pace breakdown

Distance	400 m
Target time	5 minutes
Pace per 100 m	1:15
Pace per km	12:30
Pace per mile	20:07

Training paces at 1:15/100 m

Derived from your 1:15/100 m race pace using the same formula as the Swim Pace Calculator.

Easy (warm-up / recovery)	1:26/100 m
Aerobic base	1:19/100 m
Threshold	1:11/100 m
Build sets	1:08/100 m
Sprint intervals	1:04/100 m
Lap pace (25 m pool)	0:19/lap

Try a different time for 400 m

400 m in 5 minutes = 1:15/100 m
400 m in 6 minutes = 1:30/100 m
400 m in 7 minutes = 1:45/100 m
400 m in 8 minutes = 2:00/100 m
400 m in 9 minutes = 2:15/100 m
400 m in 10 minutes = 2:30/100 m
400 m in 11 minutes = 2:45/100 m
400 m in 12 minutes = 3:00/100 m

Slower: 6 minutes = 1:30/100 m

Want to calculate a different pairing? Open the Swim Pace Calculator to enter any distance and time, see pool and open-water splits, and build your training zones.