| Pace per mile | 5 k | 5 mi | 10 k | 15k | 10 mi | 20 k | 13.1 mi | 15 mi | 30 k | 20 mi | Marathon | Pace per mile |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 00:04:30 | 00:13:59 | 00:22:30 | 00:27:58 | 00:41:57 | 00:45:00 | 00:55:55 | 00:59:00 | 01:07:30 | 01:23:53 | 01:30:00 | 01:57:59 | 00:04:30 |
| 00:04:40 | 00:14:30 | 00:23:20 | 00:29:00 | 00:43:30 | 00:46:40 | 00:58:00 | 01:01:11 | 01:10:00 | 01:27:00 | 01:33:20 | 02:02:21 | 00:04:40 |
| 00:04:50 | 00:15:01 | 00:24:10 | 00:30:02 | 00:45:03 | 00:48:20 | 01:00:04 | 01:03:22 | 01:12:30 | 01:30:06 | 01:36:40 | 02:06:43 | 00:04:50 |
| 00:05:00 | 00:15:32 | 00:25:00 | 00:31:04 | 00:46:36 | 00:50:00 | 01:02:08 | 01:05:33 | 01:15:00 | 01:33:12 | 01:40:00 | 02:11:06 | 00:05:00 |
| 00:05:10 | 00:16:32 | 00:25:50 | 00:33:06 | 00:48:10 | 00:51:40 | 01:04:13 | 01:07:44 | 01:17:30 | 01:36:19 | 01:43:20 | 02:15:29 | 00:05:10 |
| 00:05:20 | 00:16:34 | 00:26:40 | 00:33:08 | 00:49:43 | 00:53:20 | 01:06:17 | 01:09:55 | 01:20:00 | 01:39:25 | 01:43:40 | 02:19:50 | 00:05:20 |
| 00:05:30 | 00:17:54 | 00:27:30 | 00:34:11 | 00:51:16 | 00:55:00 | 01:08:21 | 01:12:06 | 01:22:30 | 01:42:32 | 01:50:00 | 02:24:12 | 00:05:30 |
| 00:05:40 | 00:17:16 | 00:28:20 | 00:35:13 | 00:52:49 | 00:56:40 | 01:10:26 | 01:14:17 | 01:25:00 | 01:45:38 | 01:53:20 | 02:28:34 | 00:05:40 |
| 00:05:50 | 00:18:07 | 00:29:10 | 00:36:15 | 00:54:22 | 00:58:20 | 01:12:30 | 01:16:28 | 01:27:30 | 01:48:44 | 01:56:40 | 02:32:19 | 00:05:50 |
| 00:06:00 | 00:18:39 | 00:30:00 | 00:37:17 | 00:55:56 | 01:00:00 | 01:14:35 | 01:18:39 | 01:30:00 | 01:51:51 | 02:00:00 | 02:37:19 | 00:06:00 |
| 00:06:10 | 00:19:10 | 00:30:50 | 00:38:19 | 00:57:29 | 01:01:40 | 01:16:38 | 01:20:50 | 01:32:30 | 01:54:57 | 02:03:20 | 02:41:41 | 00:06:10 |
| 00:06:20 | 00:19:41 | 00:31:40 | 00:39:21 | 00:59:02 | 01:03:20 | 01:18:43 | 01:23:02 | 01:35:00 | 01:58:04 | 02:06:40 | 02:46:03 | 00:06:20 |
| 00:06:30 | 00:20:12 | 00:32:30 | 00:40:23 | 01:00:35 | 01:05:00 | 01:20:47 | 01:25:13 | 01:37:30 | 02:01:10 | 02:10:00 | 02:50:25 | 00:06:30 |
| 00:06:40 | 00:20:43 | 00:33:20 | 00:41:26 | 01:02:08 | 01:06:40 | 01:22:51 | 01:27:24 | 01:40:00 | 02:04:16 | 02:13:20 | 02:54:48 | 00:06:40 |
| 00:06:50 | 00:21:14 | 00:34:10 | 00:42:28 | 01:03:42 | 01:08:20 | 01:24:55 | 01:29:35 | 01:42:30 | 02:07:23 | 02:16:40 | 02:59:10 | 00:06:50 |
| 00:07:00 | 00:21:45 | 00:35:00 | 00:43:30 | 01:05:15 | 01:10:00 | 01:27:00 | 01:31:46 | 01:45:00 | 02:10:29 | 02:20:00 | 03:03:32 | 00:07:00 |
| 00:07:10 | 00:22:16 | 00:35:50 | 00:44:32 | 01:06:48 | 01:11:40 | 01:29:04 | 01:33:57 | 01:47:30 | 02:13:36 | 02:23:20 | 03:07:54 | 00:07:10 |
| 00:07:20 | 00:22:47 | 00:36:40 | 00:45:34 | 01:08:21 | 01:13:20 | 01:31:08 | 01:36:08 | 01:50:00 | 02:16:42 | 02:26:40 | 03:12:16 | 00:07:20 |
| 00:07:30 | 00:23:18 | 00:37:30 | 00:46:36 | 01:09:54 | 01:15:00 | 01:33:13 | 01:38:19 | 01:52:30 | 02:19:49 | 02:30:00 | 03:16:38 | 00:07:30 |
| 00:07:40 | 00:23:49 | 00:38:20 | 00:47:38 | 01:11:28 | 01:16:40 | 01:35:17 | 01:40:30 | 01:55:00 | 02:22:55 | 02:33:20 | 03:21:01 | 00:07:40 |
| 00:07:50 | 00:24:20 | 00:39:10 | 00:48:41 | 01:13:01 | 01:18:20 | 01:37:21 | 01:42:41 | 01:57:30 | 02:26:01 | 02:36:40 | 03:25:23 | 00:07:50 |
| 00:08:00 | 00:24:51 | 00:40:00 | 00:49:43 | 01:14:34 | 01:20:00 | 01:39:25 | 01:44:53 | 02:00:00 | 02:29:08 | 02:40:00 | 03:29:45 | 00:08:00 |
| 00:08:10 | 00:25:22 | 00:40:50 | 00:50:45 | 01:16:07 | 01:21:40 | 01:41:30 | 01:47:04 | 02:02:30 | 02:32:14 | 02:43:20 | 03:34:07 | 00:08:10 |
| 00:08:20 | 00:25:54 | 00:41:40 | 00:51:47 | 01:17:41 | 01:23:20 | 01:43:34 | 01:49:15 | 02:05:00 | 02:35:21 | 02:46:40 | 03:38:29 | 00:08:20 |
| 00:08:30 | 00:26:25 | 00:42:30 | 00:52:49 | 01:19:14 | 01:25:00 | 01:45:38 | 01:51:26 | 02:07:30 | 02:38:27 | 02:50:00 | 03:42:52 | 00:08:30 |
| 00:08:40 | 00:26:56 | 00:43:20 | 00:53:51 | 01:20:47 | 01:26:40 | 01:47:43 | 01:53:37 | 02:10:00 | 02:41:33 | 02:53:20 | 03:47:14 | 00:08:40 |
| 00:08:50 | 00:27:27 | 00:44:10 | 00:54:53 | 01:22:20 | 01:28:20 | 01:49:47 | 01:55:48 | 02:12:30 | 02:44:40 | 02:56:40 | 03:51:36 | 00:08:50 |
| 00:09:00 | 00:27:58 | 00:45:00 | 00:55:56 | 01:23:53 | 01:30:00 | 01:51:51 | 01:57:59 | 02:15:00 | 02:47:46 | 03:00:00 | 03:55:58 | 00:09:00 |
| 00:09:10 | 00:28:29 | 00:45:50 | 00:56:58 | 01:25:27 | 01:31:40 | 01:53:55 | 02:00:10 | 02:17:30 | 02:50:53 | 03:03:20 | 04:00:20 | 00:09:10 |
| 00:09:20 | 00:29:00 | 00:46:40 | 00:58:00 | 01:27:00 | 01:33:20 | 01:56:00 | 02:02:21 | 02:20:00 | 02:53:59 | 03:06:40 | 04:04:43 | 00:09:20 |
| 00:09:30 | 00:29:31 | 00:47:30 | 00:59:02 | 01:28:33 | 01:35:00 | 01:58:04 | 02:04:32 | 02:22:30 | 02:57:05 | 03:10:00 | 04:09:05 | 00:09:30 |
| 00:09:40 | 00:30:02 | 00:48:20 | 01:00:04 | 01:30:06 | 01:36:40 | 02:00:08 | 02:06:43 | 02:25:00 | 03:00:12 | 03:13:20 | 04:13:27 | 00:09:40 |
| 00:09:50 | 00:30:33 | 00:49:10 | 01:01:06 | 01:31:39 | 01:38:20 | 02:02:12 | 02:08:55 | 02:27:30 | 03:03:18 | 03:16:40 | 04:17:49 | 00:09:50 |
| 00:10:00 | 00:31:04 | 00:50:00 | 01:02:08 | 01:33:13 | 01:40:00 | 02:04:17 | 02:11:06 | 02:30:00 | 03:06:25 | 03:20:00 | 04:22:11 | 00:10:00 |
| Pace per mile | 5 k | 5 mi | 10 k | 15k | 10 mi | 20 k | 13.1 mi | 15 mi | 30 k | 20 mi | Marathon | Pace per mile |