10K Pacing (Intermediate)
KM:
| Intermediate | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 5km race pace |
| 40:00:00 | 4:58 - 5:30 | 4:39 - 4:58 | 4:12 | 4:07 | 3:48 | 4:00 | 3:51 |
| 42:30:00 | 5:13 - 5:50 | 4:55 - 5:13 | 4:26 | 4:23 | 4:02 | 4:16 | 4:07 |
| 45:00:00 | 5:34 - 6:07 | 5:13 - 5:34 | 4:43 | 4:37 | 4:14 | 4:29 | 4:21 |
| 47:30:00 | 5:50 - 6:27 | 5:30 - 5:50 | 4:58 | 4:50 | 4:26 | 4:43 | 4:35 |
| 50:00:00 | 6:07 - 6:44 | 5:50 - 6:07 | 5:13 | 5:05 | 4:41 | 5:00 | 4:48 |
MILES:
| Intermediate | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 5km race pace |
| 40:00:00 | 8:00 - 8:50 | 7:30 - 8:00 | 6:46 | 6:38 | 6:06 | 6:26 | 6:12 |
| 42:30:00 | 8:25 - 9:20 | 7:55 - 8:25 | 7:10 | 7:02 | 6:28 | 6:50 | 6:36 |
| 45:00:00 | 8:55 - 9:50 | 8:25 - 8:55 | 7:34 | 7:25 | 6:49 | 7:14 | 6:59 |
| 47:30:00 | 9:20 - 10:20 | 8:50 - 9:20 | 7:58 | 7:48 | 7:11 | 7:38 | 7:22 |
| 50:00:00 | 9:50 - 10:50 | 9:20 - 9:50 | 8:25 | 8:12 | 7:33 | 8:02 | 7:45 |