5K Pacing (Intermediate)
KM:
| Intermediate | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 22:00 | 5:37 - 06:11 | 5:16 - 5:37 | 4:46 | 4:41 | 4:17 | 4:23 | 4:33 |
| 22:30 | 5:43 - 06:23 | 5:27 - 5:46 | 4:53 | 4:46 | 4:25 | 4:29 | 4:39 |
| 23:00 | 5:50 - 06:27 | 5:34 - 5:50 | 4:58 | 4:53 | 4:29 | 4:35 | 4:46 |
| 23:30 | 5:56 - 6:35 | 5:40 - 5:56 | 5:05 | 4:58 | 4:35 | 4:41 | 4:53 |
| 24:00:00 | 6:04 - 6:40 | 5:46 - 6:04 | 5:13 | 5:05 | 4:41 | 4:48 | 4:58 |
| 24:30:00 | 6:11 - 6:49 | 5:53 - 6:11 | 5:16 | 5:10 | 4:46 | 4:55 | 5:05 |
| 25:00:00 | 6:15 - 6:54 | 5:56 - 6:15 | 5:25 | 5:16 | 4:50 | 5:00 | 5:10 |
| 25:30:00 | 6:23 - 6:59 | 6:04 - 6:23 | 5:30 | 5:22 | 4:53 | 5:05 | 5:19 |
| 26:00:00 | 6:23 - 6:59 | 6:04 - 6:23 | 5:37 | 5:27 | 4:55 - 4:58 | 5:13 | 5:25 |
MILES:
| Time | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 22:00 | 9:00 - 10:00 | 8:30 - 9:00 | 7:40 | 7:31 | 6:55 | 7:04 | 7:20 |
| 22:30 | 9:15 - 10:15 | 8:45 - 9:15 | 7:50 | 7:41 | 7:05 | 7:14 | 7:30 |
| 23:00 | 9:25 - 10:25 | 8:55 - 9:25 | 8:01 | 7:50 | 7:13 | 7:24 | 7:41 |
| 23:30 | 9:35 - 10:35 | 9:05 - 9:35 | 8:11 | 8:00 | 7:22 | 7:33 | 7:51 |
| 24:00:00 | 9:45 - 10:45 | 9:15 - 9:45 | 8:21 | 8:10 | 7:31 | 7:43 | 8:01 |
| 24:30:00 | 10:00-11:00 | 9:30 - 10:00 | 8:31 | 8:19 | 7:40 | 7:53 | 8:11 |
| 25:00:00 | 10:05-11:05 | 9:35 - 10:05 | 8:41 | 8:28 | 7:46 | 8:02 | 8:21 |
| 25:30:00 | 10:15 - 11:15 | 9:45 - 10:15 | 8:51 | 8:36 | 7:52 | 8:12 | 8:31 |
| 26:00:00 | 10:15 - 11:15 | 9:45 - 10:15 | 9:00 | 8:45 | 7:55 - 8:00 | 8:22 | 8:41 |