4'30"/km = 13.33 km/h · 8.28 mph

1 track lap = 1'48"0

At 4'30" per kilometre you run 13.33 km/h, or 8.28 mph (7'15"/mile). 5K in 22'30", 10K in 45'00", half marathon in 1h34'56", marathon in 3h09'53".