| RUNNING PACE | [min/km] | 5km | 10km | 15km | 20km | 21.0975km | 25km | 30km | 35km | 40km | 42.195km |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 00:02:00 | 00:10:00 | 00:20:00 | 00:30:00 | 00:40:00 | 00:42:11 | 00:50:00 | 01:00:00 | 01:10:00 | 01:20:00 | 01:24:23 | |
| 00:02:10 | 00:10:50 | 00:21:40 | 00:32:30 | 00:43:20 | 00:45:42 | 00:54:10 | 01:05:00 | 01:15:50 | 01:26:40 | 01:31:25 | |
| 00:02:20 | 00:11:40 | 00:23:20 | 00:35:00 | 00:46:40 | 00:49:13 | 00:58:20 | 01:10:00 | 01:21:40 | 01:33:20 | 01:38:27 | |
| 00:02:30 | 00:12:30 | 00:25:00 | 00:37:30 | 00:50:00 | 00:52:44 | 01:02:30 | 01:15:00 | 01:27:30 | 01:40:00 | 01:45:29 | |
| 00:02:40 | 00:13:20 | 00:26:40 | 00:40:00 | 00:53:20 | 00:56:15 | 01:06:40 | 01:20:00 | 01:33:20 | 01:46:40 | 01:52:31 | |
| 00:02:50 | 00:14:10 | 00:28:20 | 00:42:30 | 00:56:40 | 00:59:46 | 01:10:50 | 01:25:00 | 01:39:10 | 01:53:20 | 01:59:33 | |
| 00:03:00 | 00:15:00 | 00:30:00 | 00:45:00 | 01:00:00 | 01:03:17 | 01:15:00 | 01:30:00 | 01:45:00 | 02:00:00 | 02:06:35 | |
| 00:03:10 | 00:15:50 | 00:31:40 | 00:47:30 | 01:03:20 | 01:06:48 | 01:19:10 | 01:35:00 | 01:50:50 | 02:06:40 | 02:13:37 | |
| 00:03:20 | 00:16:40 | 00:33:20 | 00:50:00 | 01:06:40 | 01:10:19 | 01:23:20 | 01:40:00 | 01:56:40 | 02:13:20 | 02:20:39 | |
| 00:03:30 | 00:17:30 | 00:35:00 | 00:52:30 | 01:10:00 | 01:13:50 | 01:27:30 | 01:45:00 | 02:02:30 | 02:20:00 | 02:27:40 | |
| 00:03:40 | 00:18:20 | 00:36:40 | 00:55:00 | 01:13:20 | 01:17:21 | 01:31:40 | 01:50:00 | 02:08:20 | 02:26:40 | 02:34:42 | |
| 00:03:50 | 00:19:10 | 00:38:20 | 00:57:30 | 01:16:40 | 01:20:52 | 01:35:50 | 01:55:00 | 02:14:10 | 02:33:20 | 02:41:44 | |
| 00:04:00 | 00:20:00 | 00:40:00 | 01:00:00 | 01:20:00 | 01:24:23 | 01:40:00 | 02:00:00 | 02:20:00 | 02:40:00 | 02:48:46 | |
| 00:04:10 | 00:20:50 | 00:41:40 | 01:02:30 | 01:23:20 | 01:27:54 | 01:44:10 | 02:05:00 | 02:25:50 | 02:46:40 | 02:55:48 | |
| 00:04:20 | 00:21:40 | 00:43:20 | 01:05:00 | 01:26:40 | 01:31:25 | 01:48:20 | 02:10:00 | 02:31:40 | 02:53:20 | 03:02:50 | |
| 00:04:30 | 00:22:30 | 00:45:00 | 01:07:30 | 01:30:00 | 01:34:56 | 01:52:30 | 02:15:00 | 02:37:30 | 03:00:00 | 03:09:52 | |
| 00:04:40 | 00:23:20 | 00:46:40 | 01:10:00 | 01:33:20 | 01:38:27 | 01:56:40 | 02:20:00 | 02:43:20 | 03:06:40 | 03:16:54 | |
| 00:04:50 | 00:24:10 | 00:48:20 | 01:12:30 | 01:36:40 | 01:41:58 | 02:00:50 | 02:25:00 | 02:49:10 | 03:13:20 | 03:23:56 | |
| 00:05:00 | 00:25:00 | 00:50:00 | 01:15:00 | 01:40:00 | 01:45:29 | 02:05:00 | 02:30:00 | 02:55:00 | 03:20:00 | 03:30:58 | |
| 00:05:10 | 00:25:50 | 00:51:40 | 01:17:30 | 01:43:20 | 01:49:00 | 02:09:10 | 02:35:00 | 03:00:50 | 03:26:40 | 03:38:00 | |
| 00:05:20 | 00:26:40 | 00:53:20 | 01:20:00 | 01:46:40 | 01:52:31 | 02:13:20 | 02:40:00 | 03:06:40 | 03:33:20 | 03:45:02 | |
| 00:05:30 | 00:27:30 | 00:55:00 | 01:22:30 | 01:50:00 | 01:56:02 | 02:17:30 | 02:45:00 | 03:12:30 | 03:40:00 | 03:52:04 | |
| 00:05:40 | 00:28:20 | 00:56:40 | 01:25:00 | 01:53:20 | 01:59:33 | 02:21:40 | 02:50:00 | 03:18:20 | 03:46:40 | 03:59:06 | |
| 00:05:50 | 00:29:10 | 00:58:20 | 01:27:30 | 01:56:40 | 02:03:04 | 02:25:50 | 02:55:00 | 03:24:10 | 03:53:20 | 04:06:08 | |
| 00:06:00 | 00:30:00 | 01:00:00 | 01:30:00 | 02:00:00 | 02:06:35 | 02:30:00 | 03:00:00 | 03:30:00 | 04:00:00 | 04:13:10 | |
| 00:06:10 | 00:30:50 | 01:01:40 | 01:32:30 | 02:03:20 | 02:10:06 | 02:34:10 | 03:05:00 | 03:35:50 | 04:06:40 | 04:20:12 | |
| 00:06:20 | 00:31:40 | 01:03:20 | 01:35:00 | 02:06:40 | 02:13:37 | 02:38:20 | 03:10:00 | 03:41:40 | 04:13:20 | 04:27:14 | |
| 00:06:30 | 00:32:30 | 01:05:00 | 01:37:30 | 02:10:00 | 02:17:08 | 02:42:30 | 03:15:00 | 03:47:30 | 04:20:00 | 04:34:16 | |
| 00:06:40 | 00:33:20 | 01:06:40 | 01:40:00 | 02:13:20 | 02:20:39 | 02:46:40 | 03:20:00 | 03:53:20 | 04:26:40 | 04:41:18 | |
| 00:06:50 | 00:34:10 | 01:08:20 | 01:42:30 | 02:16:40 | 02:24:09 | 02:50:50 | 03:25:00 | 03:59:10 | 04:33:20 | 04:48:19 | |
| 00:07:00 | 00:35:00 | 01:10:00 | 01:45:00 | 02:20:00 | 02:27:40 | 02:55:00 | 03:30:00 | 04:05:00 | 04:40:00 | 04:55:21 | |
| 00:07:10 | 00:35:50 | 01:11:40 | 01:47:30 | 02:23:20 | 02:31:11 | 02:59:10 | 03:35:00 | 04:10:50 | 04:46:40 | 05:02:23 | |
| 00:07:20 | 00:36:40 | 01:13:20 | 01:50:00 | 02:26:40 | 02:34:42 | 03:03:20 | 03:40:00 | 04:16:40 | 04:53:20 | 05:09:25 | |
| 00:07:30 | 00:37:30 | 01:15:00 | 01:52:30 | 02:30:00 | 02:38:13 | 03:07:30 | 03:45:00 | 04:22:30 | 05:00:00 | 05:16:27 | |
| 00:07:40 | 00:38:20 | 01:16:40 | 01:55:00 | 02:33:20 | 02:41:44 | 03:11:40 | 03:50:00 | 04:28:20 | 05:06:40 | 05:23:29 | |
| 00:07:50 | 00:39:10 | 01:18:20 | 01:57:30 | 02:36:40 | 02:45:15 | 03:15:50 | 03:55:00 | 04:34:10 | 05:13:20 | 05:30:31 | |
| 00:08:00 | 00:40:00 | 01:20:00 | 02:00:00 | 02:40:00 | 02:48:46 | 03:20:00 | 04:00:00 | 04:40:00 | 05:20:00 | 05:37:33 | |
| 00:08:10 | 00:40:50 | 01:21:40 | 02:02:30 | 02:43:20 | 02:52:17 | 03:24:10 | 04:05:00 | 04:45:50 | 05:26:40 | 05:44:35 | |
| 00:08:20 | 00:41:40 | 01:23:20 | 02:05:00 | 02:46:40 | 02:55:48 | 03:28:20 | 04:10:00 | 04:51:40 | 05:33:20 | 05:51:37 | |
| 00:08:30 | 00:42:30 | 01:25:00 | 02:07:30 | 02:50:00 | 02:59:19 | 03:32:30 | 04:15:00 | 04:57:30 | 05:40:00 | 05:58:39 | |
| 00:08:40 | 00:43:20 | 01:26:40 | 02:10:00 | 02:53:20 | 03:02:50 | 03:36:40 | 04:20:00 | 05:03:20 | 05:46:40 | 06:05:41 | |
| 00:08:50 | 00:44:10 | 01:28:20 | 02:12:30 | 02:56:40 | 03:06:21 | 03:40:50 | 04:25:00 | 05:09:10 | 05:53:20 | 06:12:43 | |
| 00:09:00 | 00:45:00 | 01:30:00 | 02:15:00 | 03:00:00 | 03:09:52 | 03:45:00 | 04:30:00 | 05:15:00 | 06:00:00 | 06:19:45 | |
| 00:09:10 | 00:45:50 | 01:31:40 | 02:17:30 | 03:03:20 | 03:13:23 | 03:49:10 | 04:35:00 | 05:20:50 | 06:06:40 | 06:26:47 | |
| 00:09:20 | 00:46:40 | 01:33:20 | 02:20:00 | 03:06:40 | 03:16:54 | 03:53:20 | 04:40:00 | 05:26:40 | 06:13:20 | 06:33:49 | |
| 00:09:30 | 00:47:30 | 01:35:00 | 02:22:30 | 03:10:00 | 03:20:25 | 03:57:30 | 04:45:00 | 05:32:30 | 06:20:00 | 06:40:51 | |
| 00:09:40 | 00:48:20 | 01:36:40 | 02:25:00 | 03:13:20 | 03:23:56 | 04:01:40 | 04:50:00 | 05:38:20 | 06:26:40 | 06:47:53 | |
| 00:09:50 | 00:49:10 | 01:38:20 | 02:27:30 | 03:16:40 | 03:27:27 | 04:05:50 | 04:55:00 | 05:44:10 | 06:33:20 | 06:54:55 | |
| 00:10:00 | 00:50:00 | 01:40:00 | 02:30:00 | 03:20:00 | 03:30:58 | 04:10:00 | 05:00:00 | 05:50:00 | 06:40:00 | 07:01:57 |