Running pace
| pace | kph | 10k time | HM time | M time |
| 3:00 | 20.0 | 30:00 | 1:03:18 | 2:06:17 |
| 3:05 | 19.5 | 30:50 | 1:05:03 | 2:09:48 |
| 3:10 | 18.9 | 31:40 | 1:06:49 | 2:13:18 |
| 3:15 | 18.5 | 32:30 | 1:08:34 | 2:16:49 |
| 3:20 | 18.0 | 33:20 | 1:10:20 | 2:20:19 |
| 3:25 | 17.6 | 34:10 | 1:12:05 | 2:23:49 |
| 3:30 | 17.1 | 35:00 | 1:13:50 | 2:27:20 |
| 3:35 | 16.7 | 35:50 | 1:15:36 | 2:30:50 |
| 3:40 | 16.4 | 36:40 | 1:17:21 | 2:34:21 |
| 3:45 | 16.0 | 37:30 | 1:19:07 | 2:37:51 |
| 3:50 | 15.7 | 38:20 | 1:20:52 | 2:41:22 |
| 3:55 | 15.3 | 39:10 | 1:22:38 | 2:44:52 |
| 4:00 | 15.0 | 40:00 | 1:24:23 | 2:48:23 |
| 4:05 | 14.7 | 40:50 | 1:26:09 | 2:51:53 |
| 4:10 | 14.4 | 41:40 | 1:27:54 | 2:55:24 |
| 4:15 | 14.1 | 42:30 | 1:29:40 | 2:58:54 |
| 4:20 | 13.8 | 43:20 | 1:31:25 | 3:02:25 |
| 4:25 | 13.6 | 44:10 | 1:33:11 | 3:05:55 |
| 4:30 | 13.3 | 45:00 | 1:34:56 | 3:09:26 |
| 4:35 | 13.1 | 45:50 | 1:36:42 | 3:12:56 |
| 4:40 | 12.9 | 46:40 | 1:38:27 | 3:16:27 |
| 4:45 | 12.6 | 47:30 | 1:40:13 | 3:19:57 |
| 4:50 | 12.4 | 48:20 | 1:41:58 | 3:23:28 |
| 4:55 | 12.2 | 49:10 | 1:43:44 | 3:26:58 |
| 5:00 | 12.0 | 50:00 | 1:45:29 | 3:30:29 |
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