Pace Chart
| min/mi | min/km | 400m | 800m | 1mi | 3k | 5k | 10k | Half | Full |
|---|
| 4:00 | 2:29 | 1:00 | 1:59 | 4:00 | 7:27 | 12:25 | 24:51 | 52:25 | 1:44:51 |
| 4:15 | 2:38 | 1:03 | 2:07 | 4:15 | 7:55 | 13:13 | 26:26 | 55:45 | 1:51:30 |
| 4:30 | 2:48 | 1:07 | 2:14 | 4:30 | 8:23 | 13:59 | 27:58 | 59:00 | 1:58:01 |
| 4:45 | 2:57 | 1:11 | 2:22 | 4:45 | 8:51 | 14:46 | 29:31 | 1:02:16 | 2:04:32 |
| 4:50 | 3:00 | 1:12 | 2:24 | 4:50 | 9:00 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 4:58 | 3:05 | 1:14 | 2:28 | 4:58 | 9:15 | 15:25 | 30:50 | 1:05:05 | 2:10:10 |
| 5:00 | 3:06 | 1:15 | 2:29 | 5:00 | 9:19 | 15:32 | 31:04 | 1:05:32 | 2:11:04 |
| 5:05 | 3:10 | 1:16 | 2:32 | 5:05 | 9:30 | 15:50 | 31:40 | 1:06:49 | 2:13:38 |
| 5:15 | 3:16 | 1:18 | 2:37 | 5:15 | 9:47 | 16:18 | 32:37 | 1:08:47 | 2:17:35 |
| 5:21 | 3:20 | 1:20 | 2:40 | 5:21 | 10:00 | 16:40 | 33:20 | 1:10:19 | 2:20:39 |
| 5:30 | 3:25 | 1:22 | 2:44 | 5:30 | 10:15 | 17:05 | 34:10 | 1:12:05 | 2:24:10 |
| 5:38 | 3:30 | 1:24 | 2:48 | 5:38 | 10:30 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 5:45 | 3:34 | 1:26 | 2:51 | 5:45 | 10:43 | 17:52 | 35:44 | 1:15:21 | 2:30:43 |
| 5:54 | 3:40 | 1:28 | 2:56 | 5:54 | 11:00 | 18:20 | 36:40 | 1:17:21 | 2:34:43 |
| 6:00 | 3:44 | 1:29 | 2:59 | 6:00 | 11:11 | 18:38 | 37:17 | 1:18:38 | 2:37:17 |
| 6:02 | 3:45 | 1:30 | 3:00 | 6:02 | 11:15 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 6:10 | 3:50 | 1:32 | 3:04 | 6:10 | 11:30 | 19:10 | 38:20 | 1:20:52 | 2:41:45 |
| 6:15 | 3:53 | 1:33 | 3:06 | 6:15 | 11:39 | 19:25 | 38:51 | 1:21:55 | 2:43:51 |
| 6:18 | 3:55 | 1:34 | 3:08 | 6:18 | 11:45 | 19:35 | 39:10 | 1:22:38 | 2:45:16 |
| 6:26 | 4:00 | 1:36 | 3:12 | 6:26 | 12:00 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 6:30 | 4:02 | 1:37 | 3:14 | 6:30 | 12:07 | 20:11 | 40:23 | 1:25:12 | 2:50:24 |
| 6:34 | 4:05 | 1:38 | 3:16 | 6:34 | 12:15 | 20:25 | 40:50 | 1:26:09 | 2:52:18 |
| 6:42 | 4:10 | 1:40 | 3:20 | 6:42 | 12:30 | 20:50 | 41:40 | 1:27:54 | 2:55:49 |
| 6:45 | 4:12 | 1:41 | 3:22 | 6:45 | 12:36 | 21:00 | 42:00 | 1:28:37 | 2:57:13 |
| 6:51 | 4:15 | 1:42 | 3:24 | 6:51 | 12:45 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 7:00 | 4:21 | 1:44 | 3:29 | 7:00 | 13:03 | 21:45 | 43:31 | 1:31:48 | 3:03:37 |
| 7:07 | 4:25 | 1:46 | 3:32 | 7:07 | 13:15 | 22:05 | 44:10 | 1:33:11 | 3:06:22 |
| 7:15 | 4:30 | 1:48 | 3:36 | 7:15 | 13:30 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 7:23 | 4:35 | 1:50 | 3:40 | 7:23 | 13:45 | 22:55 | 45:50 | 1:36:42 | 3:13:24 |
| 7:30 | 4:40 | 1:52 | 3:44 | 7:30 | 14:00 | 23:20 | 46:40 | 1:38:27 | 3:16:55 |
| 7:39 | 4:45 | 1:54 | 3:48 | 7:39 | 14:15 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 7:45 | 4:49 | 1:56 | 3:51 | 7:45 | 14:27 | 24:05 | 48:10 | 1:41:32 | 3:23:05 |
| 7:55 | 4:55 | 1:58 | 3:56 | 7:55 | 14:45 | 24:35 | 49:10 | 1:43:44 | 3:27:28 |
| 8:00 | 4:58 | 1:59 | 3:59 | 8:00 | 14:55 | 24:52 | 49:44 | 1:44:50 | 3:29:41 |
| 8:03 | 5:00 | 2:00 | 4:00 | 8:03 | 15:00 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 8:15 | 5:08 | 2:03 | 4:06 | 8:15 | 15:23 | 25:38 | 51:17 | 1:48:07 | 3:36:14 |
| 8:30 | 5:17 | 2:07 | 4:13 | 8:30 | 15:51 | 26:25 | 52:50 | 1:51:24 | 3:42:49 |
| 8:45 | 5:26 | 2:10 | 4:21 | 8:45 | 16:19 | 27:12 | 54:24 | 1:54:42 | 3:49:24 |
| 9:00 | 5:36 | 2:14 | 4:28 | 9:00 | 16:47 | 27:58 | 55:57 | 1:57:59 | 3:55:58 |