5K Pacing (Advanced)
KM:
| Advanced | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 18:00 | 4:39 - 5:08 | 4:21 - 4:39 | 3:55 | 3:52 | 3:33 | 3:35 | 3:44 |
| 18:30 | 4:46 - 5:16 | 4:26 - 4:46 | 4:02 | 3:58 | 3:40 | 3:42 | 3:51 |
| 19:00 | 4:53 - 5:25 | 4:33 - 4:53 | 4:08 | 4:03 | 3:44 | 3:48 | 3:57 |
| 19:30 | 5:02 - 5:34 | 4:43 - 5:02 | 4:16 | 4:10 | 3:51 | 3:54 | 4:02 |
| 20:00 | 5:08 - 5:40 | 4:50 - 5:08 | 4:21 | 4:16 | 3:55 | 4:00 | 4:08 |
| 20:30 | 5:13 - 5:50 | 4:55 - 5:13 | 4:26 | 4:23 | 4:02 | 4:05 | 4:16 |
| 21:00 | 5:25 - 6:00 | 5:05 - 5:25 | 4:33 | 4:26 | 4:07 | 4:12 | 4:21 |
| 21:30 | 5:30 - 5:50 | 5:10 - 5:30 | 4:39 | 4:35 | 4:12 | 4:17 | 4:26 |
| 22:00 | 5:37 - 6:11 | 5:16 - 5:37 | 4:46 | 4:41 | 4:17 | 4:23 | 4:33 |
MILES:
| Advanced | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 18:00 | 7:30 - 8:15 | 7:00 - 7:30 | 6:20 | 6:13 | 5:43 | 5:47 | 6:00 |
| 18:30 | 7:40 - 8:30 | 7:10 - 7:40 | 6:30 | 6:23 | 5:52 | 5:57 | 6:10 |
| 19:00 | 7:50 - 8:40 | 7:20 - 7:50 | 6:40 | 6:32 | 6:01 | 6:06 | 6:20 |
| 19:30 | 8:05 - 8:55 | 7:35 - 8:05 | 6:50 | 6:42 | 6:10 | 6:16 | 6:30 |
| 20:00 | 8:15 - 9:05 | 7:45 - 8:15 | 7:00 | 6:52 | 6:19 | 6:26 | 6:40 |
| 20:30 | 8:25 - 9:20 | 7:55 - 8:25 | 7:10 | 7:02 | 6:28 | 6:35 | 6:50 |
| 21:00 | 8:40 - 9:40 | 8:10 - 8:40 | 7:20 | 7:11 | 6:37 | 6:45 | 7:00 |
| 21:30 | 8:50 - 9:20 | 8:20 - 8:50 | 7:30 | 7:21 | 6:46 | 6:55 | 7:10 |
| 22:00 | 9:00 - 10:00 | 8:30 - 9:00 | 7:40 | 7:31 | 6:55 | 7:04 | 7:20 |