| PACE, DISTANCE AND TIME CHART | |||||||||||||||
| 6:30 | 6:40 | 6:50 | 7:00 | 7:10 | 7:20 | 7:30 | 7:40 | 7:50 | 8:00 | 8:10 | 8:20 | 8:30 | 8:40 | 8:50 | |
| 5 | 32:30:00 | 33:20:00 | 34:10:00 | 35:00:00 | 35:50:00 | 36:40:00 | 37:30:00 | 38:20:00 | 39:10:00 | 40:00:00 | 40:50:00 | 41:40:00 | 42:30:00 | 43:20:00 | 44:10:00 |
| 5.5 | 35:45:00 | 36:40:00 | 37:35:00 | 38:30:00 | 39:25:00 | 40:20:00 | 41:15:00 | 42:10:00 | 43:05:00 | 44:00:00 | 44:55:00 | 45:50:00 | 46:15:00 | 47:40:00 | 48:35:00 |
| 6 | 39:00:00 | 40:00:00 | 41:00:00 | 42:00:00 | 43:00:00 | 44:00:00 | 45:00:00 | 46:00:00 | 47:00:00 | 48:00:00 | 49:00:00 | 50:00:00 | 51:00:00 | 52:00:00 | 53:00:00 |
| 6.5 | 42:15:00 | 43:20:00 | 44:25:00 | 45:30:00 | 46:35:00 | 47:40:00 | 48:45:00 | 49:50:00 | 50:55:00 | 52:00:00 | 53:05:00 | 54:10:00 | 55:15:00 | 56:20:00 | 57:25:00 |
| 7 | 45:30:00 | 46:40:00 | 47:50:00 | 49:00:00 | 50:10:00 | 51:20:00 | 52:30:00 | 53:40:00 | 54:50:00 | 56:00:00 | 57:10:00 | 58:20:00 | 59:30:00 | 1:00:40 | 1:01:50 |
| 7.5 | 48:45:00 | 50:00:00 | 51:15:00 | 52:30:00 | 53:45:00 | 55:00:00 | 56:15:00 | 57:30:00 | 58:45:00 | 1:00:00 | 1:01:15 | 1:02:30 | 1:03:45 | 1:05:00 | 1:05:15 |
| 8 | 52:00:00 | 53:20:00 | 54:40:00 | 56:00:00 | 57:20:00 | 58:40:00 | 1:00:00 | 1:01:20 | 1:02:40 | 1:04:00 | 1:05:20 | 1:06:40 | 1:08:00 | 1:09:20 | 1:10:40 |
| 8.5 | 55:15:00 | 56:40:00 | 58:05:00 | 59:30:00 | 1:00:55 | 1:02:20 | 1:03:45 | 1:05:10 | 1:06:35 | 1:08:00 | 1:09:25 | 1:10:50 | 1:12:15 | 1:13:40 | 1:15:05 |
| 9 | 58:30:00 | 1:00:00 | 1:01:30 | 1:03:00 | 1:04:30 | 1:06:00 | 1:07:30 | 1:09:00 | 1:10:30 | 1:12:00 | 1:13:30 | 1:15:00 | 1:16:30 | 1:18:00 | 1:19:30 |
| 9.5 | 1:01:45 | 1:03:20 | 1:04:55 | 1:06:30 | 1:08:05 | 1:09:40 | 1:11:15 | 1:12:50 | 1:14:25 | 1:16:00 | 1:17:35 | 1:19:10 | 1:20:45 | 1:22:20 | 1:23:55 |
| 10 | 1:05:00 | 1:06:40 | 1:08:20 | 1:10:00 | 1:11:40 | 1:13:20 | 1:15:00 | 1:16:40 | 1:18:20 | 1:20:00 | 1:21:40 | 1:23:20 | 1:25:00 | 1:26:40 | 1:28:20 |
pace |
distance |
and |
time |
chart |
|||||||||||
| 9:00 | 9:10 | 9:20 | 9:30 | 9:40 | 9:50 | 10:00 | 10:10 | 10:20 | 10:30 | 10:40 | 10:50 | 11:00 | 11:10 | 11:20 | |
| 5 | 45:00:00 | 45:50:00 | 46:40:00 | 47:30:00 | 48:20:00 | 49:10:00 | 50:00:00 | 50:50:00 | 51:40:00 | 52:30:00 | 53:20:00 | 54:10:00 | 55:00:00 | 55:50:00 | 56:40:00 |
| 5.5 | 49:30:00 | 50:25:00 | 51:20:00 | 52:15:00 | 53:10:00 | 54:05:00 | 55:00:00 | 55:55:00 | 56:50:00 | 57:45:00 | 58:40:00 | 59:35:00 | 1:00:30 | 1:01:25 | 1:02:20 |
| 6 | 54:00:00 | 55:00:00 | 56:00:00 | 57:00:00 | 58:00:00 | 59:00:00 | 60:00:00 | 1:01:00 | 1:02:00 | 1:03:00 | 1:04:00 | 1:05:00 | 1:06:00 | 1:07:00 | 1:08:00 |
| 6.5 | 58:30:00 | 59:35:00 | 1:00:40 | 1:01:45 | 1:02:50 | 1:03:55 | 1:05:00 | 1:06:05 | 1:07:10 | 1:08:15 | 1:09:20 | 1:10:25 | 1:11:30 | 1:12:35 | 1:13:40 |
| 7 | 1:03:00 | 1:04:10 | 1:05:20 | 1:06:30 | 1:07:40 | 1:08:50 | 1:10:00 | 1:11:10 | 1:12:20 | 1:13:30 | 1:14:40 | 1:15:50 | 1:17:00 | 1:18:10 | 1:19:20 |
| 7.5 | 1:07:30 | 1:08:45 | 1:10:00 | 1:11:15 | 1:12:30 | 1:13:45 | 1:15:00 | 1:16:15 | 1:17:30 | 1:18:45 | 1:20:00 | 1:21:15 | 1:22:30 | 1:23:45 | 1:25:00 |
| 8 | 1:12:00 | 1:13:20 | 1:14:40 | 1:16:00 | 1:17:20 | 1:18:40 | 1:20:00 | 1:21:20 | 1:22:40 | 1:24:00 | 1:25:20 | 1:26:40 | 1:28:00 | 1:29:20 | 1:30:40 |
| 8.5 | 1:16:30 | 1:17:55 | 1:19:20 | 1:20:45 | 1:22:10 | 1:23:35 | 1:25:00 | 1:26:25 | 1:27:50 | 1:29:15 | 1:30:40 | 1:32:05 | 1:33:30 | 1:34:55 | 1:36:20 |
| 9 | 1:21:00 | 1:22:30 | 1:24:00 | 1:25:30 | 1:27:00 | 1:28:30 | 1:30:00 | 1:31:30 | 1:33:00 | 1:34:30 | 1:36:00 | 1:37:30 | 1:39:00 | 1:40:30 | 1:42:00 |
| 9.5 | 1:25:30 | 1:27:05 | 1:28:40 | 1:30:15 | 1:31:50 | 1:33:25 | 1:35:00 | 1:36:35 | 1:38:10 | 1:39:45 | 1:41:20 | 1:42:55 | 1:44:30 | 1:46:05 | 1:47:40 |
| 10 | 1:30:00 | 1:31:40 | 1:33:20 | 1:35:00 | 1:36:40 | 1:38:20 | 1:40:00 | 1:41:40 | 1:43:20 | 1:45:00 | 1:46:40 | 1:48:20 | 1:50:00 | 1:51:40 | 1:53:20 |
