Mill Chill 4-Miler

Mill Chill 4-Miler is run in Rocky Mount, North Carolina, on December 13, 2026. There is one distance on the program, four miles (about 6.4 kilometers), and it starts in the afternoon at 1:30 p.m., which is late enough that you can travel in on the morning of the race without any rush.

Four miles is an unusual and useful racing distance, sitting between a 5K and a 10K: fast enough to feel sharp, long enough that pacing decides your result. Go out at roughly the effort you could hold for six miles and then squeeze the last mile. The early-afternoon start means you should keep breakfast normal and lunch light, and give yourself a full fifteen to twenty minutes of jogging and strides beforehand, since your legs will have had all morning to stiffen up.