10K Pacing (Advanced)
KM:
| Advanced | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 5km race pace |
| 35:00:00 | 4:21 - 4:48 | 4:02 - 4:21 | 3:42 | 3:38 | 3:21 | 3:29 | 3:22 |
| 36:00:00 | 4:31 - 4:58 | 4:12 - 4:31 | 3:48 | 3:44 | 3:26 | 3:35 | 3:28 |
| 37:00:00 | 4:37 - 5:05 | 4:17 - 4:37 | 3:54 | 3:49 | 3:29 | 3:42 | 3:34 |
| 38:00:00 | 4:43 - 5:10 | 4:25 - 4:43 | 4:00 | 3:55 | 3:37 | 3:48 | 3:40 |
| 39:00:00 | 4:50 - 5:22 | 4:31 - 4:50 | 4:07 | 4:02 | 3:42 | 3:54 | 3:46 |
| 40:00:00 | 4:58 - 5:30 | 4:39 - 4:58 | 4:12 | 4:07 | 3:48 | 4:00 | 3:51 |
MILES:
| Advanced | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 5km race pace |
| 35:00:00 | 7:00 - 7:45 | 6:30 - 7:00 | 5:57 | 5:50 | 5:22 | 5:37 | 5:25 |
| 36:00:00 | 7:15 - 8:00 | 6:45 - 7:15 | 6:07 | 6:00 | 5:31 | 5:47 | 5:35 |
| 37:00:00 | 7:25 - 8:10 | 6:55 - 7:25 | 6:17 | 6:09 | 5:40 | 5:57 | 5:44 |
| 38:00:00 | 7:35 - 8:20 | 7:05 - 7:35 | 6:26 | 6:19 | 5:49 | 6:06 | 5:53 |
| 39:00:00 | 7:45 - 8:35 | 7:15 - 7:45 | 6:36 | 6:28 | 5:57 | 6:16 | 6:03 |
| 40:00:00 | 8:00 - 8:50 | 7:30 - 8:00 | 6:46 | 6:38 | 6:06 | 6:26 | 6:12 |