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