10K Pacing (Pro)
KM:
| Pro | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 5km race pace |
| 33:00:00 | 4:08 - 4:33 | 3:51 - 4:08 | 3:31 | 3:26 | 3:10 | 3:18 | 3:10 |
| 33:30:00 | 4:12 - 4:37 | 3:54 - 4:12 | 3:33 | 3:29 | 3:11 | 3:21 | 3:14 |
| 34:00:00 | 4:16 - 4:39 | 3:57 - 4:16 | 3:37 | 3:32 | 3:14 | 3:23 | 3:17 |
| 34:30:00 | 4:17 - 4:53 | 4:02 - 4:19 | 3:40 | 3:35 | 3:17 | 3:27 | 3:19 |
| 35:00:00 | 4:21 - 4:50 | 4:03 - 4:21 | 3:42 | 3:38 | 3:20 | 3:29 | 3:22 |
MILES:
| Pro | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 5km race pace |
| 33:00:00 | 6:40 - 7:20 | 6:10 - 6:40 | 5:38 | 5:31 | 5:05 | 5:18 | 5:06 |
| 33:30:00 | 6:45 - 7:25 | 6:15 - 6:45 | 5:43 | 5:36 | 5:09 | 5:23 | 5:11 |
| 34:00:00 | 6:50 - 7:30 | 6:20 - 6:50 | 5:48 | 5:41 | 5:13 | 5:28 | 5:16 |
| 34:30:00 | 6:55 - 7:50 | 6:25 - 6:55 | 5:53 | 5:46 | 5:18 | 5:33 | 5:20 |
| 35:00:00 | 7:00 - 7:45 | 6:30 - 7:00 | 5:57 | 5:50 | 5:22 | 5:37 | 5:25 |