| Marathon (42.195km/26.22miles) | 1/2 Marathon (21.09km/13.11miles) | 5k (3.107 miles) | 10k (6.214 miles) | 5m (8.047km) | 10m (16.09km) | ||||||||||||
| Time | Mins per KM | Mins per Mile | Time | Mins per KM | Mins per Mile | Time | Mins per KM | Mins per Mile | Time | Mins per KM | Mins per Mile | Time | Mins per KM | Mins per Mile | Time | Mins per KM | Mins per Mile |
| 03:00:00 | 00:04:16 | 00:06:52 | 01:20:00 | 00:03:48 | 00:06:06 | 00:17:00 | 00:03:24 | 00:05:28 | 00:38:00 | 00:03:48 | 00:06:07 | 00:34:00 | 00:04:14 | 00:06:48 | 01:10:00 | 00:04:21 | 00:07:00 |
| 03:01:00 | 00:04:17 | 00:06:54 | 01:20:30 | 00:03:49 | 00:06:08 | 00:17:05 | 00:03:25 | 00:05:30 | 00:38:10 | 00:03:49 | 00:06:09 | 00:34:10 | 00:04:15 | 00:06:50 | 01:10:10 | 00:04:22 | 00:07:01 |
| 03:02:00 | 00:04:19 | 00:06:56 | 01:21:00 | 00:03:50 | 00:06:11 | 00:17:10 | 00:03:26 | 00:05:32 | 00:38:20 | 00:03:50 | 00:06:10 | 00:34:20 | 00:04:16 | 00:06:52 | 01:10:20 | 00:04:22 | 00:07:02 |
| 03:03:00 | 00:04:20 | 00:06:59 | 01:21:30 | 00:03:52 | 00:06:13 | 00:17:15 | 00:03:27 | 00:05:33 | 00:38:30 | 00:03:51 | 00:06:12 | 00:34:30 | 00:04:17 | 00:06:54 | 01:10:30 | 00:04:23 | 00:07:03 |
| 03:04:00 | 00:04:22 | 00:07:01 | 01:22:00 | 00:03:53 | 00:06:15 | 00:17:20 | 00:03:28 | 00:05:35 | 00:38:40 | 00:03:52 | 00:06:13 | 00:34:40 | 00:04:19 | 00:06:56 | 01:10:40 | 00:04:23 | 00:07:04 |
| 03:05:00 | 00:04:23 | 00:07:03 | 01:22:30 | 00:03:55 | 00:06:18 | 00:17:25 | 00:03:29 | 00:05:36 | 00:38:50 | 00:03:53 | 00:06:15 | 00:34:50 | 00:04:20 | 00:06:58 | 01:10:50 | 00:04:24 | 00:07:05 |
| 03:06:00 | 00:04:24 | 00:07:06 | 01:23:00 | 00:03:56 | 00:06:20 | 00:17:30 | 00:03:30 | 00:05:38 | 00:39:00 | 00:03:54 | 00:06:17 | 00:35:00 | 00:04:21 | 00:07:00 | 01:11:00 | 00:04:25 | 00:07:06 |
| 03:07:00 | 00:04:26 | 00:07:08 | 01:23:30 | 00:03:58 | 00:06:22 | 00:17:35 | 00:03:31 | 00:05:40 | 00:39:10 | 00:03:55 | 00:06:18 | 00:35:10 | 00:04:22 | 00:07:02 | 01:11:10 | 00:04:25 | 00:07:07 |
| 03:08:00 | 00:04:27 | 00:07:10 | 01:24:00 | 00:03:59 | 00:06:24 | 00:17:40 | 00:03:32 | 00:05:41 | 00:39:20 | 00:03:56 | 00:06:20 | 00:35:20 | 00:04:23 | 00:07:04 | 01:11:20 | 00:04:26 | 00:07:08 |
| 03:09:00 | 00:04:29 | 00:07:12 | 01:24:30 | 00:04:00 | 00:06:27 | 00:17:45 | 00:03:33 | 00:05:43 | 00:39:30 | 00:03:57 | 00:06:21 | 00:35:30 | 00:04:25 | 00:07:06 | 01:11:30 | 00:04:27 | 00:07:09 |
| 03:10:00 | 00:04:30 | 00:07:15 | 01:25:00 | 00:04:02 | 00:06:29 | 00:17:50 | 00:03:34 | 00:05:44 | 00:39:40 | 00:03:58 | 00:06:23 | 00:35:40 | 00:04:26 | 00:07:08 | 01:11:40 | 00:04:27 | 00:07:10 |
| 03:11:00 | 00:04:32 | 00:07:17 | 01:25:30 | 00:04:03 | 00:06:31 | 00:17:55 | 00:03:35 | 00:05:46 | 00:39:50 | 00:03:59 | 00:06:25 | 00:35:50 | 00:04:27 | 00:07:10 | 01:11:50 | 00:04:28 | 00:07:11 |
| 03:12:00 | 00:04:33 | 00:07:19 | 01:26:00 | 00:04:05 | 00:06:34 | 00:18:00 | 00:03:36 | 00:05:48 | 00:40:00 | 00:04:00 | 00:06:26 | 00:36:00 | 00:04:28 | 00:07:12 | 01:12:00 | 00:04:28 | 00:07:12 |
| 03:13:00 | 00:04:34 | 00:07:22 | 01:26:30 | 00:04:06 | 00:06:36 | 00:18:05 | 00:03:37 | 00:05:49 | 00:40:10 | 00:04:01 | 00:06:28 | 00:36:10 | 00:04:30 | 00:07:14 | 01:12:10 | 00:04:29 | 00:07:13 |
| 03:14:00 | 00:04:36 | 00:07:24 | 01:27:00 | 00:04:08 | 00:06:38 | 00:18:10 | 00:03:38 | 00:05:51 | 00:40:20 | 00:04:02 | 00:06:29 | 00:36:20 | 00:04:31 | 00:07:16 | 01:12:20 | 00:04:30 | 00:07:14 |
| 03:15:00 | 00:04:37 | 00:07:26 | 01:27:30 | 00:04:09 | 00:06:40 | 00:18:15 | 00:03:39 | 00:05:52 | 00:40:30 | 00:04:03 | 00:06:31 | 00:36:30 | 00:04:32 | 00:07:18 | 01:12:30 | 00:04:30 | 00:07:15 |
| 03:16:00 | 00:04:39 | 00:07:29 | 01:28:00 | 00:04:10 | 00:06:43 | 00:18:20 | 00:03:40 | 00:05:54 | 00:40:40 | 00:04:04 | 00:06:33 | 00:36:40 | 00:04:33 | 00:07:20 | 01:12:40 | 00:04:31 | 00:07:16 |
| 03:17:00 | 00:04:40 | 00:07:31 | 01:28:30 | 00:04:12 | 00:06:45 | 00:18:25 | 00:03:41 | 00:05:56 | 00:40:50 | 00:04:05 | 00:06:34 | 00:36:50 | 00:04:35 | 00:07:22 | 01:12:50 | 00:04:32 | 00:07:17 |
| 03:18:00 | 00:04:42 | 00:07:33 | 01:29:00 | 00:04:13 | 00:06:47 | 00:18:30 | 00:03:42 | 00:05:57 | 00:41:00 | 00:04:06 | 00:06:36 | 00:37:00 | 00:04:36 | 00:07:24 | 01:13:00 | 00:04:32 | 00:07:18 |
| 03:19:00 | 00:04:43 | 00:07:35 | 01:29:30 | 00:04:15 | 00:06:50 | 00:18:35 | 00:03:43 | 00:05:59 | 00:41:10 | 00:04:07 | 00:06:38 | 00:37:10 | 00:04:37 | 00:07:26 | 01:13:10 | 00:04:33 | 00:07:19 |
| 03:20:00 | 00:04:44 | 00:07:38 | 01:30:00 | 00:04:16 | 00:06:52 | 00:18:40 | 00:03:44 | 00:06:00 | 00:41:20 | 00:04:08 | 00:06:39 | 00:37:20 | 00:04:38 | 00:07:28 | 01:13:20 | 00:04:33 | 00:07:20 |
| 03:21:00 | 00:04:46 | 00:07:40 | 01:30:30 | 00:04:17 | 00:06:54 | 00:18:45 | 00:03:45 | 00:06:02 | 00:41:30 | 00:04:09 | 00:06:41 | 00:37:30 | 00:04:40 | 00:07:30 | 01:13:30 | 00:04:34 | 00:07:21 |
| 03:22:00 | 00:04:47 | 00:07:42 | 01:31:00 | 00:04:19 | 00:06:56 | 00:18:50 | 00:03:46 | 00:06:04 | 00:41:40 | 00:04:10 | 00:06:42 | 00:37:40 | 00:04:41 | 00:07:32 | 01:13:40 | 00:04:35 | 00:07:22 |
| 03:23:00 | 00:04:49 | 00:07:45 | 01:31:30 | 00:04:20 | 00:06:59 | 00:18:55 | 00:03:47 | 00:06:05 | 00:41:50 | 00:04:11 | 00:06:44 | 00:37:50 | 00:04:42 | 00:07:34 | 01:13:50 | 00:04:35 | 00:07:23 |
| 03:24:00 | 00:04:50 | 00:07:47 | 01:32:00 | 00:04:22 | 00:07:01 | 00:19:00 | 00:03:48 | 00:06:07 | 00:42:00 | 00:04:12 | 00:06:46 | 00:38:00 | 00:04:43 | 00:07:36 | 01:14:00 | 00:04:36 | 00:07:24 |
| 03:25:00 | 00:04:52 | 00:07:49 | 01:32:30 | 00:04:23 | 00:07:03 | 00:19:05 | 00:03:49 | 00:06:09 | 00:42:10 | 00:04:13 | 00:06:47 | 00:38:10 | 00:04:45 | 00:07:38 | 01:14:10 | 00:04:37 | 00:07:25 |
| 03:26:00 | 00:04:53 | 00:07:51 | 01:33:00 | 00:04:25 | 00:07:06 | 00:19:10 | 00:03:50 | 00:06:10 | 00:42:20 | 00:04:14 | 00:06:49 | 00:38:20 | 00:04:46 | 00:07:40 | 01:14:20 | 00:04:37 | 00:07:26 |
| 03:27:00 | 00:04:54 | 00:07:54 | 01:33:30 | 00:04:26 | 00:07:08 | 00:19:15 | 00:03:51 | 00:06:12 | 00:42:30 | 00:04:15 | 00:06:50 | 00:38:30 | 00:04:47 | 00:07:42 | 01:14:30 | 00:04:38 | 00:07:27 |
| 03:28:00 | 00:04:56 | 00:07:56 | 01:34:00 | 00:04:27 | 00:07:10 | 00:19:20 | 00:03:52 | 00:06:13 | 00:42:40 | 00:04:16 | 00:06:52 | 00:38:40 | 00:04:48 | 00:07:44 | 01:14:40 | 00:04:38 | 00:07:28 |
| 03:29:00 | 00:04:57 | 00:07:58 | 01:34:30 | 00:04:29 | 00:07:12 | 00:19:25 | 00:03:53 | 00:06:15 | 00:42:50 | 00:04:17 | 00:06:54 | 00:38:50 | 00:04:50 | 00:07:46 | 01:14:50 | 00:04:39 | 00:07:29 |
| 03:30:00 | 00:04:59 | 00:08:01 | 01:35:00 | 00:04:30 | 00:07:15 | 00:19:30 | 00:03:54 | 00:06:17 | 00:43:00 | 00:04:18 | 00:06:55 | 00:39:00 | 00:04:51 | 00:07:48 | 01:15:00 | 00:04:40 | 00:07:30 |
| 03:31:00 | 00:05:00 | 00:08:03 | 01:35:30 | 00:04:32 | 00:07:17 | 00:19:35 | 00:03:55 | 00:06:18 | 00:43:10 | 00:04:19 | 00:06:57 | 00:39:10 | 00:04:52 | 00:07:50 | 01:15:10 | 00:04:40 | 00:07:31 |
| 03:32:00 | 00:05:01 | 00:08:05 | 01:36:00 | 00:04:33 | 00:07:19 | 00:19:40 | 00:03:56 | 00:06:20 | 00:43:20 | 00:04:20 | 00:06:58 | 00:39:20 | 00:04:53 | 00:07:52 | 01:15:20 | 00:04:41 | 00:07:32 |
| 03:33:00 | 00:05:03 | 00:08:07 | 01:36:30 | 00:04:35 | 00:07:22 | 00:19:45 | 00:03:57 | 00:06:21 | 00:43:30 | 00:04:21 | 00:07:00 | 00:39:30 | 00:04:55 | 00:07:54 | 01:15:30 | 00:04:41 | 00:07:33 |
| 03:34:00 | 00:05:04 | 00:08:10 | 01:37:00 | 00:04:36 | 00:07:24 | 00:19:50 | 00:03:58 | 00:06:23 | 00:43:40 | 00:04:22 | 00:07:02 | 00:39:40 | 00:04:56 | 00:07:56 | 01:15:40 | 00:04:42 | 00:07:34 |
| 03:35:00 | 00:05:06 | 00:08:12 | 01:37:30 | 00:04:37 | 00:07:26 | 00:19:55 | 00:03:59 | 00:06:25 | 00:43:50 | 00:04:23 | 00:07:03 | 00:39:50 | 00:04:57 | 00:07:58 | 01:15:50 | 00:04:43 | 00:07:35 |
| 03:36:00 | 00:05:07 | 00:08:14 | 01:38:00 | 00:04:39 | 00:07:29 | 00:20:00 | 00:04:00 | 00:06:26 | 00:44:00 | 00:04:24 | 00:07:05 | 00:40:00 | 00:04:58 | 00:08:00 | 01:16:00 | 00:04:43 | 00:07:36 |
| 03:37:00 | 00:05:09 | 00:08:17 | 01:38:30 | 00:04:40 | 00:07:31 | 00:20:05 | 00:04:01 | 00:06:28 | 00:44:10 | 00:04:25 | 00:07:06 | 00:40:10 | 00:05:00 | 00:08:02 | 01:16:10 | 00:04:44 | 00:07:37 |
| 03:38:00 | 00:05:10 | 00:08:19 | 01:39:00 | 00:04:42 | 00:07:33 | 00:20:10 | 00:04:02 | 00:06:29 | 00:44:20 | 00:04:26 | 00:07:08 | 00:40:20 | 00:05:01 | 00:08:04 | 01:16:20 | 00:04:45 | 00:07:38 |
| 03:39:00 | 00:05:11 | 00:08:21 | 01:39:30 | 00:04:43 | 00:07:35 | 00:20:15 | 00:04:03 | 00:06:31 | 00:44:30 | 00:04:27 | 00:07:10 | 00:40:30 | 00:05:02 | 00:08:06 | 01:16:30 | 00:04:45 | 00:07:39 |
| 03:40:00 | 00:05:13 | 00:08:23 | 01:40:00 | 00:04:44 | 00:07:38 | 00:20:20 | 00:04:04 | 00:06:33 | 00:44:40 | 00:04:28 | 00:07:11 | 00:40:40 | 00:05:03 | 00:08:08 | 01:16:40 | 00:04:46 | 00:07:40 |
| 03:41:00 | 00:05:14 | 00:08:26 | 01:40:30 | 00:04:46 | 00:07:40 | 00:20:25 | 00:04:05 | 00:06:34 | 00:44:50 | 00:04:29 | 00:07:13 | 00:40:50 | 00:05:04 | 00:08:10 | 01:16:50 | 00:04:46 | 00:07:41 |
| 03:42:00 | 00:05:16 | 00:08:28 | 01:41:00 | 00:04:47 | 00:07:42 | 00:20:30 | 00:04:06 | 00:06:36 | 00:45:00 | 00:04:30 | 00:07:15 | 00:41:00 | 00:05:06 | 00:08:12 | 01:17:00 | 00:04:47 | 00:07:42 |
| 03:43:00 | 00:05:17 | 00:08:30 | 01:41:30 | 00:04:49 | 00:07:45 | 00:20:35 | 00:04:07 | 00:06:38 | 00:45:10 | 00:04:31 | 00:07:16 | 00:41:10 | 00:05:07 | 00:08:14 | 01:17:10 | 00:04:48 | 00:07:43 |
| 03:44:00 | 00:05:19 | 00:08:33 | 01:42:00 | 00:04:50 | 00:07:47 | 00:20:40 | 00:04:08 | 00:06:39 | 00:45:20 | 00:04:32 | 00:07:18 | 00:41:20 | 00:05:08 | 00:08:16 | 01:17:20 | 00:04:48 | 00:07:44 |
| 03:45:00 | 00:05:20 | 00:08:35 | 01:42:30 | 00:04:52 | 00:07:49 | 00:20:45 | 00:04:09 | 00:06:41 | 00:45:30 | 00:04:33 | 00:07:19 | 00:41:30 | 00:05:09 | 00:08:18 | 01:17:30 | 00:04:49 | 00:07:45 |
| 03:46:00 | 00:05:21 | 00:08:37 | 01:43:00 | 00:04:53 | 00:07:51 | 00:20:50 | 00:04:10 | 00:06:42 | 00:45:40 | 00:04:34 | 00:07:21 | 00:41:40 | 00:05:11 | 00:08:20 | 01:17:40 | 00:04:50 | 00:07:46 |
| 03:47:00 | 00:05:23 | 00:08:39 | 01:43:30 | 00:04:54 | 00:07:54 | 00:20:55 | 00:04:11 | 00:06:44 | 00:45:50 | 00:04:35 | 00:07:23 | 00:41:50 | 00:05:12 | 00:08:22 | 01:17:50 | 00:04:50 | 00:07:47 |
| 03:48:00 | 00:05:24 | 00:08:42 | 01:44:00 | 00:04:56 | 00:07:56 | 00:21:00 | 00:04:12 | 00:06:46 | 00:46:00 | 00:04:36 | 00:07:24 | 00:42:00 | 00:05:13 | 00:08:24 | |||