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How long does it take a man to run a 4k (4km)?

Answer: on average it takes a man 17 minutes and 38 seconds to run a 4k (4km).

This assumes an average running speed of 4.41 minutes per kilometer which is the typical running pace for a man over a 4k (4km).

The 4-kilometer distance challenges athletes with complex aerobic demands and sustained threshold requirements. This race requires sophisticated pacing strategy and well-developed aerobic power. Training combines extensive aerobic work with threshold development, emphasizing the ability to maintain race pace while managing increasing physiological stress.

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Training Plan for the Average Woman - A 4k (4km) Run

A male runner needs 8-10 weeks of specific training. The schedule includes 4-5 weekly sessions balancing endurance development with speed work. Training focuses on building aerobic capacity while maintaining strength through targeted workouts.

Recovery Guide for the Average Woman - A 4k (4km) Run

A male runner needs 12-24 hours for proper recovery. He should drink 800-1000ml of water and have a protein-rich meal within 30 minutes. A 15-minute cool-down helps prevent muscle stiffness. The next day can include light exercise if feeling good. Muscle soreness should be minimal before returning to training. Extra attention to hydration helps with recovery.