Stage 4 of 19 · International Appalachian Trail (Newfoundland)

Start → End

Distance

28.5 km

Ascent

+547 m

Descent

-414 m

Est. Time

6h 57m

Altitude

271.6–530.1 m

Type

point-to-point

⛰️ Rolling Hills

Trail route lab

Turn this trail into your own route

Open a planning copy, adjust the line, then share the version you would actually run or hike.

28.5 km Distance547 m Climb6h 57m Est. time530 m High pointHARD Difficulty

Customize in Planner

Share 3D Flyover Preview the route over real terrain and send it on. Build fuel plan Distance, climb, and time are pre-filled. Download GPX For Garmin, Suunto, COROS, Apple Watch & any GPX app.

📍

Start: Start

No nearby transit stop. Consider getting dropped off or using the previous stage's end stop.

📍

End: End

No nearby transit stop at the end. Check the next stage's start stop.

Elevation Profile

Flat (<5%) Gentle (5–10%) Moderate (10–15%)

Route Map

🗺️ Open in Planner → | 🏔️ View 3D Flyover →

Segment Breakdown

Auto-analyzed from the elevation profile. Each segment shows the dominant character for planning your effort.

Segment	Dist	↑ / ↓	Time	Character
Start → km 12.2 (427m) 272–437m	12.2 km	+336m / -208m	3h 06m	📈 Climbing
km 12.2 (427m) → km 25.2 (379m) 379–530m	12.9 km	+190m / -239m	3h 01m	🏃 Highly Runnable
km 25.2 (379m) → End 378–436m	3.3 km	+73m / -21m	47 min	📈 Climbing
Total	28.5 km	+547m / -414m	6h 55m

Pace & Fuel Calculator

Adjust your flat 10K pace to see personalized finish time, calorie burn, and hydration needs.

Your flat 10K pace 7:00 /km

4:00 /km (elite) 12:00 /km (leisure)

Fast Hiker / Jogger

Est. Finish Time

4h 10m

Calories

2,045 kcal

Water Needed

2.9 L

Effort Distance

36 km

flat-equivalent

🍫 Recommended: ~45g carbs/hr (188g total) 🧂 Electrolytes: ~2090mg sodium/hr 🩹 Consider anti-chafe and blister prevention

Terrain Analysis

Runnability

Steep / Technical

% of route below 15% gradient

Climb Ratio

19 m/km

Gentle profile

↑ 547m ↓ 414m

Surface & Technicality

Terrain Difficulty Breakdown

Runnable Flat (100%)

🏃 Mostly runnable with gentle terrain. Great for fast trail running.

Surface

≈26% paved · ≈74% unpaved

Mostly unpaved

Estimated for the full route from the 75% with mapped surface data in OpenStreetMap.

Current Conditions

Loading live weather...

Conditions for July

ℹ️ Shoulder season

Snow Risk

Unlikely

Mud Risk

10%

Low

Ice Risk

Unlikely

✅ Snow unlikely at this elevation in July. Trail conditions expected to be clear.

Best months: Mar, Apr, May, Jun, Sep, Oct, Nov

Planning ahead?

Get one email the moment this route melts out and is snow-free. We use your verified account email — never typed into a form.

Suggested Gear List

Auto-generated based on 28.5 km, 547m ascent, max altitude 530.1m, ~7h duration.

Essential 5 items

👟
Trail running shoes / hiking boots

Required for any trail
📱
Phone (charged) + offline map

Navigation & emergency contact
💧
3L hydration vest

No water sources on route
🍫
Trail mix, bars & sandwich

Est. 2433 kcal burn
🆘
Emergency space blanket

Critical for preventing hypothermia if you stop moving