5K Pacing (Pro)
KM:
| Pro | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 16:00 | 4:08 - 4:37 | 3:49 - 4:08 | 3:32 | 3:27 | 3:10 | 3:11 | 3:19 |
| 16:30 | 4:17 - 4:43 | 4:00 - 4:17 | 3:38 | 3:33 | 3:17 | 3:18 | 3:25 |
| 17:00 | 4:25 - 4:53 | 4:05 - 4:25 | 3:44 | 3:40 | 3:22 | 3:23 | 3:32 |
| 17:30 | 4:31 - 4:58 | 4:12 - 4:31 | 3:51 | 3:46 | 3:28 | 3:29 | 3:38 |
| 18:00 | 4:39 - 5:08 | 4:21 - 4:39 | 3:57 | 3:52 | 3:33 | 3:35 | 3:44 |
MILES:
| Pro | Easy running | Steady running | Tempo | Threshold | Intervals | Race pace | 10km race pace |
| 16:00 | 6:40 - 7:25 | 6:10 - 6:40 | 5:40 | 5:33 | 5:07 | 5:08 | 5:20 |
| 16:30 | 6:55 - 7:35 | 6:25 - 6:55 | 5:50 | 5:43 | 5:16 | 5:18 | 5:30 |
| 17:00 | 7:05 - 7:50 | 6:35 - 7:05 | 6:00 | 5:53 | 5:25 | 5:28 | 5:40 |
| 17:30 | 7:15 - 8:00 | 6:45 - 7:15 | 6:10 | 6:03 | 5:34 | 5:37 | 5:50 |
| 18:00 | 7:30 - 8:15 | 7:00 - 7:30 | 6:20 | 6:13 | 5:43 | 5:47 | 6:00 |