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| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:05:00 | 0:15:32 | 0:20:00 | 0:25:00 | 0:31:04 | 0:46:36 | 0:50:00 | 1:05:33 | 1:15:00 | 1:40:00 | 2:11:06 |
| 0:05:05 | 0:15:48 | 0:20:20 | 0:25:25 | 0:31:35 | 0:47:23 | 0:50:50 | 1:06:38 | 1:16:15 | 1:41:40 | 2:13:17 |
| 0:05:10 | 0:16:03 | 0:20:40 | 0:25:50 | 0:32:06 | 0:48:09 | 0:51:40 | 1:07:44 | 1:17:30 | 1:43:20 | 2:15:28 |
| 0:05:15 | 0:16:19 | 0:21:00 | 0:26:15 | 0:32:37 | 0:48:56 | 0:52:30 | 1:08:49 | 1:18:45 | 1:45:00 | 2:17:39 |
| 0:05:20 | 0:16:34 | 0:21:20 | 0:26:40 | 0:33:08 | 0:49:43 | 0:53:20 | 1:09:55 | 1:20:00 | 1:46:40 | 2:19:50 |
| 0:05:25 | 0:16:50 | 0:21:40 | 0:27:05 | 0:33:39 | 0:50:29 | 0:54:10 | 1:11:01 | 1:21:15 | 1:48:20 | 2:22:01 |
| 0:05:30 | 0:17:05 | 0:22:00 | 0:27:30 | 0:34:11 | 0:51:16 | 0:55:00 | 1:12:06 | 1:22:30 | 1:50:00 | 2:24:12 |
| 0:05:35 | 0:17:21 | 0:22:20 | 0:27:55 | 0:34:42 | 0:52:02 | 0:55:50 | 1:13:12 | 1:23:45 | 1:51:40 | 2:26:23 |
| 0:05:40 | 0:17:36 | 0:22:40 | 0:28:20 | 0:35:13 | 0:52:49 | 0:56:40 | 1:14:17 | 1:25:00 | 1:53:20 | 2:28:34 |
| 0:05:45 | 0:17:52 | 0:23:00 | 0:28:45 | 0:35:44 | 0:53:36 | 0:57:30 | 1:15:23 | 1:26:15 | 1:55:00 | 2:30:45 |
| 0:05:50 | 0:18:07 | 0:23:20 | 0:29:10 | 0:36:15 | 0:54:22 | 0:58:20 | 1:16:28 | 1:27:30 | 1:56:40 | 2:32:57 |
| 0:05:55 | 0:18:23 | 0:23:40 | 0:29:35 | 0:36:46 | 0:55:09 | 0:59:10 | 1:17:34 | 1:28:45 | 1:58:20 | 2:35:08 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:06:00 | 0:18:38 | 0:24:00 | 0:30:00 | 0:37:17 | 0:55:55 | 1:00:00 | 1:18:39 | 1:30:00 | 2:00:00 | 2:37:19 |
| 0:06:05 | 0:18:54 | 0:24:20 | 0:30:25 | 0:37:48 | 0:56:42 | 1:00:50 | 1:19:45 | 1:31:15 | 2:01:40 | 2:39:30 |
| 0:06:10 | 0:19:10 | 0:24:40 | 0:30:50 | 0:38:19 | 0:57:29 | 1:01:40 | 1:20:50 | 1:32:30 | 2:03:20 | 2:41:41 |
| 0:06:15 | 0:19:25 | 0:25:00 | 0:31:15 | 0:38:50 | 0:58:15 | 1:02:30 | 1:21:56 | 1:33:45 | 2:05:00 | 2:43:52 |
| 0:06:20 | 0:19:41 | 0:25:20 | 0:31:40 | 0:39:21 | 0:59:02 | 1:03:20 | 1:23:02 | 1:35:00 | 2:06:40 | 2:46:03 |
| 0:06:25 | 0:19:56 | 0:25:40 | 0:32:05 | 0:39:52 | 0:59:48 | 1:04:10 | 1:24:07 | 1:36:15 | 2:08:20 | 2:48:14 |
| 0:06:30 | 0:20:12 | 0:26:00 | 0:32:30 | 0:40:23 | 1:00:35 | 1:05:00 | 1:25:13 | 1:37:30 | 2:10:00 | 2:50:25 |
| 0:06:35 | 0:20:27 | 0:26:20 | 0:32:55 | 0:40:54 | 1:01:22 | 1:05:50 | 1:26:18 | 1:38:45 | 2:11:40 | 2:52:36 |
| 0:06:40 | 0:20:43 | 0:26:40 | 0:33:20 | 0:41:25 | 1:02:08 | 1:06:40 | 1:27:24 | 1:40:00 | 2:13:20 | 2:54:48 |
| 0:06:45 | 0:20:58 | 0:27:00 | 0:33:45 | 0:41:57 | 1:02:55 | 1:07:30 | 1:28:29 | 1:41:15 | 2:15:00 | 2:56:59 |
| 0:06:50 | 0:21:14 | 0:27:20 | 0:34:10 | 0:42:28 | 1:03:41 | 1:08:20 | 1:29:35 | 1:42:30 | 2:16:40 | 2:59:10 |
| 0:06:55 | 0:21:29 | 0:27:40 | 0:34:35 | 0:42:59 | 1:04:28 | 1:09:10 | 1:30:40 | 1:43:45 | 2:18:20 | 3:01:21 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:07:00 | 0:21:45 | 0:28:00 | 0:35:00 | 0:43:30 | 1:05:15 | 1:10:00 | 1:31:46 | 1:45:00 | 2:20:00 | 3:03:32 |
| 0:07:05 | 0:22:00 | 0:28:20 | 0:35:25 | 0:44:01 | 1:06:01 | 1:10:50 | 1:32:51 | 1:46:15 | 2:21:40 | 3:05:43 |
| 0:07:10 | 0:22:16 | 0:28:40 | 0:35:50 | 0:44:32 | 1:06:48 | 1:11:40 | 1:33:57 | 1:47:30 | 2:23:20 | 3:07:54 |
| 0:07:15 | 0:22:31 | 0:29:00 | 0:36:15 | 0:45:03 | 1:07:34 | 1:12:30 | 1:35:03 | 1:48:45 | 2:25:00 | 3:10:05 |
| 0:07:20 | 0:22:47 | 0:29:20 | 0:36:40 | 0:45:34 | 1:08:21 | 1:13:20 | 1:36:08 | 1:50:00 | 2:26:40 | 3:12:16 |
| 0:07:25 | 0:23:03 | 0:29:40 | 0:37:05 | 0:46:05 | 1:09:08 | 1:14:10 | 1:37:14 | 1:51:15 | 2:28:20 | 3:14:27 |
| 0:07:30 | 0:23:18 | 0:30:00 | 0:37:30 | 0:46:36 | 1:09:54 | 1:15:00 | 1:38:19 | 1:52:30 | 2:30:00 | 3:16:38 |
| 0:07:35 | 0:23:34 | 0:30:20 | 0:37:55 | 0:47:07 | 1:10:41 | 1:15:50 | 1:39:25 | 1:53:45 | 2:31:40 | 3:18:50 |
| 0:07:40 | 0:23:49 | 0:30:40 | 0:38:20 | 0:47:38 | 1:11:27 | 1:16:40 | 1:40:30 | 1:55:00 | 2:33:20 | 3:21:01 |
| 0:07:45 | 0:24:05 | 0:31:00 | 0:38:45 | 0:48:09 | 1:12:14 | 1:17:30 | 1:41:36 | 1:56:15 | 2:35:00 | 3:23:12 |
| 0:07:50 | 0:24:20 | 0:31:20 | 0:39:10 | 0:48:40 | 1:13:01 | 1:18:20 | 1:42:41 | 1:57:30 | 2:36:40 | 3:25:23 |
| 0:07:55 | 0:24:36 | 0:31:40 | 0:39:35 | 0:49:12 | 1:13:47 | 1:19:10 | 1:43:47 | 1:58:45 | 2:38:20 | 3:27:34 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:08:00 | 0:24:51 | 0:32:00 | 0:40:00 | 0:49:43 | 1:14:34 | 1:20:00 | 1:44:53 | 2:00:00 | 2:40:00 | 3:29:45 |
| 0:08:05 | 0:25:07 | 0:32:20 | 0:40:25 | 0:50:14 | 1:15:20 | 1:20:50 | 1:45:58 | 2:01:15 | 2:41:40 | 3:31:56 |
| 0:08:10 | 0:25:22 | 0:32:40 | 0:40:50 | 0:50:45 | 1:16:07 | 1:21:40 | 1:47:04 | 2:02:30 | 2:43:20 | 3:34:07 |
| 0:08:15 | 0:25:38 | 0:33:00 | 0:41:15 | 0:51:16 | 1:16:54 | 1:22:30 | 1:48:09 | 2:03:45 | 2:45:00 | 3:36:18 |
| 0:08:20 | 0:25:53 | 0:33:20 | 0:41:40 | 0:51:47 | 1:17:40 | 1:23:20 | 1:49:15 | 2:05:00 | 2:46:40 | 3:38:29 |
| 0:08:25 | 0:26:09 | 0:33:40 | 0:42:05 | 0:52:18 | 1:18:27 | 1:24:10 | 1:50:20 | 2:06:15 | 2:48:20 | 3:40:40 |
| 0:08:30 | 0:26:24 | 0:34:00 | 0:42:30 | 0:52:49 | 1:19:13 | 1:25:00 | 1:51:26 | 2:07:30 | 2:50:00 | 3:42:52 |
| 0:08:35 | 0:26:40 | 0:34:20 | 0:42:55 | 0:53:20 | 1:20:00 | 1:25:50 | 1:52:31 | 2:08:45 | 2:51:40 | 3:45:03 |
| 0:08:40 | 0:26:56 | 0:34:40 | 0:43:20 | 0:53:51 | 1:20:47 | 1:26:40 | 1:53:37 | 2:10:00 | 2:53:20 | 3:47:14 |
| 0:08:45 | 0:27:11 | 0:35:00 | 0:43:45 | 0:54:22 | 1:21:33 | 1:27:30 | 1:54:42 | 2:11:15 | 2:55:00 | 3:49:25 |
| 0:08:50 | 0:27:27 | 0:35:20 | 0:44:10 | 0:54:53 | 1:22:20 | 1:28:20 | 1:55:48 | 2:12:30 | 2:56:40 | 3:51:36 |
| 0:08:55 | 0:27:42 | 0:35:40 | 0:44:35 | 0:55:24 | 1:23:07 | 1:29:10 | 1:56:54 | 2:13:45 | 2:58:20 | 3:53:47 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:09:00 | 0:27:58 | 0:36:00 | 0:45:00 | 0:55:55 | 1:23:53 | 1:30:00 | 1:57:59 | 2:15:00 | 3:00:00 | 3:55:58 |
| 0:09:05 | 0:28:13 | 0:36:20 | 0:45:25 | 0:56:26 | 1:24:40 | 1:30:50 | 1:59:05 | 2:16:15 | 3:01:40 | 3:58:09 |
| 0:09:10 | 0:28:29 | 0:36:40 | 0:45:50 | 0:56:58 | 1:25:26 | 1:31:40 | 2:00:10 | 2:17:30 | 3:03:20 | 4:00:20 |
| 0:09:15 | 0:28:44 | 0:37:00 | 0:46:15 | 0:57:29 | 1:26:13 | 1:32:30 | 2:01:16 | 2:18:45 | 3:05:00 | 4:02:31 |
| 0:09:20 | 0:29:00 | 0:37:20 | 0:46:40 | 0:58:00 | 1:27:00 | 1:33:20 | 2:02:21 | 2:20:00 | 3:06:40 | 4:04:43 |
| 0:09:25 | 0:29:15 | 0:37:40 | 0:47:05 | 0:58:31 | 1:27:46 | 1:34:10 | 2:03:27 | 2:21:15 | 3:08:20 | 4:06:54 |
| 0:09:30 | 0:29:31 | 0:38:00 | 0:47:30 | 0:59:02 | 1:28:33 | 1:35:00 | 2:04:32 | 2:22:30 | 3:10:00 | 4:09:05 |
| 0:09:35 | 0:29:46 | 0:38:20 | 0:47:55 | 0:59:33 | 1:29:19 | 1:35:50 | 2:05:38 | 2:23:45 | 3:11:40 | 4:11:16 |
| 0:09:40 | 0:30:02 | 0:38:40 | 0:48:20 | 1:00:04 | 1:30:06 | 1:36:40 | 2:06:43 | 2:25:00 | 3:13:20 | 4:13:27 |
| 0:09:45 | 0:30:18 | 0:39:00 | 0:48:45 | 1:00:35 | 1:30:53 | 1:37:30 | 2:07:49 | 2:26:15 | 3:15:00 | 4:15:38 |
| 0:09:50 | 0:30:33 | 0:39:20 | 0:49:10 | 1:01:06 | 1:31:39 | 1:38:20 | 2:08:55 | 2:27:30 | 3:16:40 | 4:17:49 |
| 0:09:55 | 0:30:49 | 0:39:40 | 0:49:35 | 1:01:37 | 1:32:26 | 1:39:10 | 2:10:00 | 2:28:45 | 3:18:20 | 4:20:00 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:10:00 | 0:31:04 | 0:40:00 | 0:50:00 | 1:02:08 | 1:33:12 | 1:40:00 | 2:11:06 | 2:30:00 | 3:20:00 | 4:22:11 |
| 0:10:05 | 0:31:20 | 0:40:20 | 0:50:25 | 1:02:39 | 1:33:59 | 1:40:50 | 2:12:11 | 2:31:15 | 3:21:40 | 4:24:22 |
| 0:10:10 | 0:31:35 | 0:40:40 | 0:50:50 | 1:03:10 | 1:34:46 | 1:41:40 | 2:13:17 | 2:32:30 | 3:23:20 | 4:26:33 |
| 0:10:15 | 0:31:51 | 0:41:00 | 0:51:15 | 1:03:41 | 1:35:32 | 1:42:30 | 2:14:22 | 2:33:45 | 3:25:00 | 4:28:45 |
| 0:10:20 | 0:32:06 | 0:41:20 | 0:51:40 | 1:04:13 | 1:36:19 | 1:43:20 | 2:15:28 | 2:35:00 | 3:26:40 | 4:30:56 |
| 0:10:25 | 0:32:22 | 0:41:40 | 0:52:05 | 1:04:44 | 1:37:05 | 1:44:10 | 2:16:33 | 2:36:15 | 3:28:20 | 4:33:07 |
| 0:10:30 | 0:32:37 | 0:42:00 | 0:52:30 | 1:05:15 | 1:37:52 | 1:45:00 | 2:17:39 | 2:37:30 | 3:30:00 | 4:35:18 |
| 0:10:35 | 0:32:53 | 0:42:20 | 0:52:55 | 1:05:46 | 1:38:39 | 1:45:50 | 2:18:44 | 2:38:45 | 3:31:40 | 4:37:29 |
| 0:10:40 | 0:33:08 | 0:42:40 | 0:53:20 | 1:06:17 | 1:39:25 | 1:46:40 | 2:19:50 | 2:40:00 | 3:33:20 | 4:39:40 |
| 0:10:45 | 0:33:24 | 0:43:00 | 0:53:45 | 1:06:48 | 1:40:12 | 1:47:30 | 2:20:56 | 2:41:15 | 3:35:00 | 4:41:51 |
| 0:10:50 | 0:33:39 | 0:43:20 | 0:54:10 | 1:07:19 | 1:40:58 | 1:48:20 | 2:22:01 | 2:42:30 | 3:36:40 | 4:44:02 |
| 0:10:55 | 0:33:55 | 0:43:40 | 0:54:35 | 1:07:50 | 1:41:45 | 1:49:10 | 2:23:07 | 2:43:45 | 3:38:20 | 4:46:13 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:11:00 | 0:34:11 | 0:44:00 | 0:55:00 | 1:08:21 | 1:42:32 | 1:50:00 | 2:24:12 | 2:45:00 | 3:40:00 | 4:48:24 |
| 0:11:05 | 0:34:26 | 0:44:20 | 0:55:25 | 1:08:52 | 1:43:18 | 1:50:50 | 2:25:18 | 2:46:15 | 3:41:40 | 4:50:35 |
| 0:11:10 | 0:34:42 | 0:44:40 | 0:55:50 | 1:09:23 | 1:44:05 | 1:51:40 | 2:26:23 | 2:47:30 | 3:43:20 | 4:52:47 |
| 0:11:15 | 0:34:57 | 0:45:00 | 0:56:15 | 1:09:54 | 1:44:51 | 1:52:30 | 2:27:29 | 2:48:45 | 3:45:00 | 4:54:58 |
| 0:11:20 | 0:35:13 | 0:45:20 | 0:56:40 | 1:10:25 | 1:45:38 | 1:53:20 | 2:28:34 | 2:50:00 | 3:46:40 | 4:57:09 |
| 0:11:25 | 0:35:28 | 0:45:40 | 0:57:05 | 1:10:56 | 1:46:25 | 1:54:10 | 2:29:40 | 2:51:15 | 3:48:20 | 4:59:20 |
| 0:11:30 | 0:35:44 | 0:46:00 | 0:57:30 | 1:11:27 | 1:47:11 | 1:55:00 | 2:30:45 | 2:52:30 | 3:50:00 | 5:01:31 |
| 0:11:35 | 0:35:59 | 0:46:20 | 0:57:55 | 1:11:59 | 1:47:58 | 1:55:50 | 2:31:51 | 2:53:45 | 3:51:40 | 5:03:42 |
| 0:11:40 | 0:36:15 | 0:46:40 | 0:58:20 | 1:12:30 | 1:48:44 | 1:56:40 | 2:32:57 | 2:55:00 | 3:53:20 | 5:05:53 |
| 0:11:45 | 0:36:30 | 0:47:00 | 0:58:45 | 1:13:01 | 1:49:31 | 1:57:30 | 2:34:02 | 2:56:15 | 3:55:00 | 5:08:04 |
| 0:11:50 | 0:36:46 | 0:47:20 | 0:59:10 | 1:13:32 | 1:50:18 | 1:58:20 | 2:35:08 | 2:57:30 | 3:56:40 | 5:10:15 |
| 0:11:55 | 0:37:01 | 0:47:40 | 0:59:35 | 1:14:03 | 1:51:04 | 1:59:10 | 2:36:13 | 2:58:45 | 3:58:20 | 5:12:26 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:12:00 | 0:37:17 | 0:48:00 | 1:00:00 | 1:14:34 | 1:51:51 | 2:00:00 | 2:37:19 | 3:00:00 | 4:00:00 | 5:14:37 |
| 0:12:05 | 0:37:32 | 0:48:20 | 1:00:25 | 1:15:05 | 1:52:37 | 2:00:50 | 2:38:24 | 3:01:15 | 4:01:40 | 5:16:49 |
| 0:12:10 | 0:37:48 | 0:48:40 | 1:00:50 | 1:15:36 | 1:53:24 | 2:01:40 | 2:39:30 | 3:02:30 | 4:03:20 | 5:19:00 |
| 0:12:15 | 0:38:04 | 0:49:00 | 1:01:15 | 1:16:07 | 1:54:11 | 2:02:30 | 2:40:35 | 3:03:45 | 4:05:00 | 5:21:11 |
| 0:12:20 | 0:38:19 | 0:49:20 | 1:01:40 | 1:16:38 | 1:54:57 | 2:03:20 | 2:41:41 | 3:05:00 | 4:06:40 | 5:23:22 |
| 0:12:25 | 0:38:35 | 0:49:40 | 1:02:05 | 1:17:09 | 1:55:44 | 2:04:10 | 2:42:46 | 3:06:15 | 4:08:20 | 5:25:33 |
| 0:12:30 | 0:38:50 | 0:50:00 | 1:02:30 | 1:17:40 | 1:56:30 | 2:05:00 | 2:43:52 | 3:07:30 | 4:10:00 | 5:27:44 |
| 0:12:35 | 0:39:06 | 0:50:20 | 1:02:55 | 1:18:11 | 1:57:17 | 2:05:50 | 2:44:58 | 3:08:45 | 4:11:40 | 5:29:55 |
| 0:12:40 | 0:39:21 | 0:50:40 | 1:03:20 | 1:18:42 | 1:58:04 | 2:06:40 | 2:46:03 | 3:10:00 | 4:13:20 | 5:32:06 |
| 0:12:45 | 0:39:37 | 0:51:00 | 1:03:45 | 1:19:13 | 1:58:50 | 2:07:30 | 2:47:09 | 3:11:15 | 4:15:00 | 5:34:17 |
| 0:12:50 | 0:39:52 | 0:51:20 | 1:04:10 | 1:19:45 | 1:59:37 | 2:08:20 | 2:48:14 | 3:12:30 | 4:16:40 | 5:36:28 |
| 0:12:55 | 0:40:08 | 0:51:40 | 1:04:35 | 1:20:16 | 2:00:23 | 2:09:10 | 2:49:20 | 3:13:45 | 4:18:20 | 5:38:40 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:13:00 | 0:40:23 | 0:52:00 | 1:05:00 | 1:20:47 | 2:01:10 | 2:10:00 | 2:50:25 | 3:15:00 | 4:20:00 | 5:40:51 |
| 0:13:05 | 0:40:39 | 0:52:20 | 1:05:25 | 1:21:18 | 2:01:57 | 2:10:50 | 2:51:31 | 3:16:15 | 4:21:40 | 5:43:02 |
| 0:13:10 | 0:40:54 | 0:52:40 | 1:05:50 | 1:21:49 | 2:02:43 | 2:11:40 | 2:52:36 | 3:17:30 | 4:23:20 | 5:45:13 |
| 0:13:15 | 0:41:10 | 0:53:00 | 1:06:15 | 1:22:20 | 2:03:30 | 2:12:30 | 2:53:42 | 3:18:45 | 4:25:00 | 5:47:24 |
| 0:13:20 | 0:41:25 | 0:53:20 | 1:06:40 | 1:22:51 | 2:04:16 | 2:13:20 | 2:54:47 | 3:20:00 | 4:26:40 | 5:49:35 |
| 0:13:25 | 0:41:41 | 0:53:40 | 1:07:05 | 1:23:22 | 2:05:03 | 2:14:10 | 2:55:53 | 3:21:15 | 4:28:20 | 5:51:46 |
| 0:13:30 | 0:41:57 | 0:54:00 | 1:07:30 | 1:23:53 | 2:05:50 | 2:15:00 | 2:56:59 | 3:22:30 | 4:30:00 | 5:53:57 |
| 0:13:35 | 0:42:12 | 0:54:20 | 1:07:55 | 1:24:24 | 2:06:36 | 2:15:50 | 2:58:04 | 3:23:45 | 4:31:40 | 5:56:08 |
| 0:13:40 | 0:42:28 | 0:54:40 | 1:08:20 | 1:24:55 | 2:07:23 | 2:16:40 | 2:59:10 | 3:25:00 | 4:33:20 | 5:58:19 |
| 0:13:45 | 0:42:43 | 0:55:00 | 1:08:45 | 1:25:26 | 2:08:09 | 2:17:30 | 3:00:15 | 3:26:15 | 4:35:00 | 6:00:30 |
| 0:13:50 | 0:42:59 | 0:55:20 | 1:09:10 | 1:25:57 | 2:08:56 | 2:18:20 | 3:01:21 | 3:27:30 | 4:36:40 | 6:02:42 |
| 0:13:55 | 0:43:14 | 0:55:40 | 1:09:35 | 1:26:28 | 2:09:43 | 2:19:10 | 3:02:26 | 3:28:45 | 4:38:20 | 6:04:53 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:14:00 | 0:43:30 | 0:56:00 | 1:10:00 | 1:27:00 | 2:10:29 | 2:20:00 | 3:03:32 | 3:30:00 | 4:40:00 | 6:07:04 |
| 0:14:05 | 0:43:45 | 0:56:20 | 1:10:25 | 1:27:31 | 2:11:16 | 2:20:50 | 3:04:37 | 3:31:15 | 4:41:40 | 6:09:15 |
| 0:14:10 | 0:44:01 | 0:56:40 | 1:10:50 | 1:28:02 | 2:12:02 | 2:21:40 | 3:05:43 | 3:32:30 | 4:43:20 | 6:11:26 |
| 0:14:15 | 0:44:16 | 0:57:00 | 1:11:15 | 1:28:33 | 2:12:49 | 2:22:30 | 3:06:49 | 3:33:45 | 4:45:00 | 6:13:37 |
| 0:14:20 | 0:44:32 | 0:57:20 | 1:11:40 | 1:29:04 | 2:13:36 | 2:23:20 | 3:07:54 | 3:35:00 | 4:46:40 | 6:15:48 |
| 0:14:25 | 0:44:47 | 0:57:40 | 1:12:05 | 1:29:35 | 2:14:22 | 2:24:10 | 3:09:00 | 3:36:15 | 4:48:20 | 6:17:59 |
| 0:14:30 | 0:45:03 | 0:58:00 | 1:12:30 | 1:30:06 | 2:15:09 | 2:25:00 | 3:10:05 | 3:37:30 | 4:50:00 | 6:20:10 |
| 0:14:35 | 0:45:18 | 0:58:20 | 1:12:55 | 1:30:37 | 2:15:55 | 2:25:50 | 3:11:11 | 3:38:45 | 4:51:40 | 6:22:21 |
| 0:14:40 | 0:45:34 | 0:58:40 | 1:13:20 | 1:31:08 | 2:16:42 | 2:26:40 | 3:12:16 | 3:40:00 | 4:53:20 | 6:24:32 |
| 0:14:45 | 0:45:50 | 0:59:00 | 1:13:45 | 1:31:39 | 2:17:29 | 2:27:30 | 3:13:22 | 3:41:15 | 4:55:00 | 6:26:44 |
| 0:14:50 | 0:46:05 | 0:59:20 | 1:14:10 | 1:32:10 | 2:18:15 | 2:28:20 | 3:14:27 | 3:42:30 | 4:56:40 | 6:28:55 |
| 0:14:55 | 0:46:21 | 0:59:40 | 1:14:35 | 1:32:41 | 2:19:02 | 2:29:10 | 3:15:33 | 3:43:45 | 4:58:20 | 6:31:06 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:15:00 | 0:46:36 | 1:00:00 | 1:15:00 | 1:33:12 | 2:19:49 | 2:30:00 | 3:16:38 | 3:45:00 | 5:00:00 | 6:33:17 |
| 0:15:05 | 0:46:52 | 1:00:20 | 1:15:25 | 1:33:43 | 2:20:35 | 2:30:50 | 3:17:44 | 3:46:15 | 5:01:40 | 6:35:28 |
| 0:15:10 | 0:47:07 | 1:00:40 | 1:15:50 | 1:34:14 | 2:21:22 | 2:31:40 | 3:18:50 | 3:47:30 | 5:03:20 | 6:37:39 |
| 0:15:15 | 0:47:23 | 1:01:00 | 1:16:15 | 1:34:46 | 2:22:08 | 2:32:30 | 3:19:55 | 3:48:45 | 5:05:00 | 6:39:50 |
| 0:15:20 | 0:47:38 | 1:01:20 | 1:16:40 | 1:35:17 | 2:22:55 | 2:33:20 | 3:21:01 | 3:50:00 | 5:06:40 | 6:42:01 |
| 0:15:25 | 0:47:54 | 1:01:40 | 1:17:05 | 1:35:48 | 2:23:42 | 2:34:10 | 3:22:06 | 3:51:15 | 5:08:20 | 6:44:12 |
| 0:15:30 | 0:48:09 | 1:02:00 | 1:17:30 | 1:36:19 | 2:24:28 | 2:35:00 | 3:23:12 | 3:52:30 | 5:10:00 | 6:46:23 |
| 0:15:35 | 0:48:25 | 1:02:20 | 1:17:55 | 1:36:50 | 2:25:15 | 2:35:50 | 3:24:17 | 3:53:45 | 5:11:40 | 6:48:35 |
| 0:15:40 | 0:48:40 | 1:02:40 | 1:18:20 | 1:37:21 | 2:26:01 | 2:36:40 | 3:25:23 | 3:55:00 | 5:13:20 | 6:50:46 |
| 0:15:45 | 0:48:56 | 1:03:00 | 1:18:45 | 1:37:52 | 2:26:48 | 2:37:30 | 3:26:28 | 3:56:15 | 5:15:00 | 6:52:57 |
| 0:15:50 | 0:49:12 | 1:03:20 | 1:19:10 | 1:38:23 | 2:27:35 | 2:38:20 | 3:27:34 | 3:57:30 | 5:16:40 | 6:55:08 |
| 0:15:55 | 0:49:27 | 1:03:40 | 1:19:35 | 1:38:54 | 2:28:21 | 2:39:10 | 3:28:39 | 3:58:45 | 5:18:20 | 6:57:19 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:16:00 | 0:49:43 | 1:04:00 | 1:20:00 | 1:39:25 | 2:29:08 | 2:40:00 | 3:29:45 | 4:00:00 | 5:20:00 | 6:59:30 |
| 0:16:05 | 0:49:58 | 1:04:20 | 1:20:25 | 1:39:56 | 2:29:54 | 2:40:50 | 3:30:51 | 4:01:15 | 5:21:40 | 7:01:41 |
| 0:16:10 | 0:50:14 | 1:04:40 | 1:20:50 | 1:40:27 | 2:30:41 | 2:41:40 | 3:31:56 | 4:02:30 | 5:23:20 | 7:03:52 |
| 0:16:15 | 0:50:29 | 1:05:00 | 1:21:15 | 1:40:58 | 2:31:28 | 2:42:30 | 3:33:02 | 4:03:45 | 5:25:00 | 7:06:03 |
| 0:16:20 | 0:50:45 | 1:05:20 | 1:21:40 | 1:41:29 | 2:32:14 | 2:43:20 | 3:34:07 | 4:05:00 | 5:26:40 | 7:08:14 |
| 0:16:25 | 0:51:00 | 1:05:40 | 1:22:05 | 1:42:01 | 2:33:01 | 2:44:10 | 3:35:13 | 4:06:15 | 5:28:20 | 7:10:25 |
| 0:16:30 | 0:51:16 | 1:06:00 | 1:22:30 | 1:42:32 | 2:33:47 | 2:45:00 | 3:36:18 | 4:07:30 | 5:30:00 | 7:12:37 |
| 0:16:35 | 0:51:31 | 1:06:20 | 1:22:55 | 1:43:03 | 2:34:34 | 2:45:50 | 3:37:24 | 4:08:45 | 5:31:40 | 7:14:48 |
| 0:16:40 | 0:51:47 | 1:06:40 | 1:23:20 | 1:43:34 | 2:35:21 | 2:46:40 | 3:38:29 | 4:10:00 | 5:33:20 | 7:16:59 |
| 0:16:45 | 0:52:02 | 1:07:00 | 1:23:45 | 1:44:05 | 2:36:07 | 2:47:30 | 3:39:35 | 4:11:15 | 5:35:00 | 7:19:10 |
| 0:16:50 | 0:52:18 | 1:07:20 | 1:24:10 | 1:44:36 | 2:36:54 | 2:48:20 | 3:40:40 | 4:12:30 | 5:36:40 | 7:21:21 |
| 0:16:55 | 0:52:33 | 1:07:40 | 1:24:35 | 1:45:07 | 2:37:40 | 2:49:10 | 3:41:46 | 4:13:45 | 5:38:20 | 7:23:32 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:17:00 | 0:52:49 | 1:08:00 | 1:25:00 | 1:45:38 | 2:38:27 | 2:50:00 | 3:42:52 | 4:15:00 | 5:40:00 | 7:25:43 |
| 0:17:05 | 0:53:05 | 1:08:20 | 1:25:25 | 1:46:09 | 2:39:14 | 2:50:50 | 3:43:57 | 4:16:15 | 5:41:40 | 7:27:54 |
| 0:17:10 | 0:53:20 | 1:08:40 | 1:25:50 | 1:46:40 | 2:40:00 | 2:51:40 | 3:45:03 | 4:17:30 | 5:43:20 | 7:30:05 |
| 0:17:15 | 0:53:36 | 1:09:00 | 1:26:15 | 1:47:11 | 2:40:47 | 2:52:30 | 3:46:08 | 4:18:45 | 5:45:00 | 7:32:16 |
| 0:17:20 | 0:53:51 | 1:09:20 | 1:26:40 | 1:47:42 | 2:41:33 | 2:53:20 | 3:47:14 | 4:20:00 | 5:46:40 | 7:34:27 |
| 0:17:25 | 0:54:07 | 1:09:40 | 1:27:05 | 1:48:13 | 2:42:20 | 2:54:10 | 3:48:19 | 4:21:15 | 5:48:20 | 7:36:39 |
| 0:17:30 | 0:54:22 | 1:10:00 | 1:27:30 | 1:48:44 | 2:43:07 | 2:55:00 | 3:49:25 | 4:22:30 | 5:50:00 | 7:38:50 |
| 0:17:35 | 0:54:38 | 1:10:20 | 1:27:55 | 1:49:15 | 2:43:53 | 2:55:50 | 3:50:30 | 4:23:45 | 5:51:40 | 7:41:01 |
| 0:17:40 | 0:54:53 | 1:10:40 | 1:28:20 | 1:49:47 | 2:44:40 | 2:56:40 | 3:51:36 | 4:25:00 | 5:53:20 | 7:43:12 |
| 0:17:45 | 0:55:09 | 1:11:00 | 1:28:45 | 1:50:18 | 2:45:26 | 2:57:30 | 3:52:41 | 4:26:15 | 5:55:00 | 7:45:23 |
| 0:17:50 | 0:55:24 | 1:11:20 | 1:29:10 | 1:50:49 | 2:46:13 | 2:58:20 | 3:53:47 | 4:27:30 | 5:56:40 | 7:47:34 |
| 0:17:55 | 0:55:40 | 1:11:40 | 1:29:35 | 1:51:20 | 2:47:00 | 2:59:10 | 3:54:53 | 4:28:45 | 5:58:20 | 7:49:45 |
| Pace | 5K | 4 Miles | 5 Miles | 10K | 15K | 10 Miles | Half Marathon | 15 Miles | 20 Miles | Marathon |
| 0:18:00 | 0:55:55 | 1:12:00 | 1:30:00 | 1:51:51 | 2:47:46 | 3:00:00 | 3:55:58 | 4:30:00 | 6:00:00 | 7:51:56 |
| 0:18:05 | 0:56:11 | 1:12:20 | 1:30:25 | 1:52:22 | 2:48:33 | 3:00:50 | 3:57:04 | 4:31:15 | 6:01:40 | 7:54:07 |
| 0:18:10 | 0:56:26 | 1:12:40 | 1:30:50 | 1:52:53 | 2:49:19 | 3:01:40 | 3:58:09 | 4:32:30 | 6:03:20 | 7:56:18 |
| 0:18:15 | 0:56:42 | 1:13:00 | 1:31:15 | 1:53:24 | 2:50:06 | 3:02:30 | 3:59:15 | 4:33:45 | 6:05:00 | 7:58:30 |
| 0:18:20 | 0:56:58 | 1:13:20 | 1:31:40 | 1:53:55 | 2:50:53 | 3:03:20 | 4:00:20 | 4:35:00 | 6:06:40 | 8:00:41 |