Half Marathon Pacing (Intermediate)
KM:
| Intermediate | Easy running | Steady running | Threshold | Intervals | Race pace | 10km race pace |
| 1:30 | 5:02 - 5:34 | 4:43 - 5:02 | 4:10 | 3:51 | 4:16 | 4:03 |
| 1:35 | 5:16 - 5:53 | 4:58 - 5:16 | 4:25 | 4:03 | 4:31 | 4:17 |
| 1:40 | 5:34 - 6:07 | 5:13 - 5:34 | 4:37 | 4:16 | 4:43 | 4:31 |
| 1:45 | 5:50 - 6:23 | 5:30 - 5:50 | 4:50 | 4:26 | 4:58 | 4:43 |
MILES:
| Intermediate | Easy running | Steady running | Threshold | Intervals | Race pace | 10km race pace |
| 1:30 | 8:05 - 8:55 | 7:35 - 8:05 | 6:44 | 6:12 | 6:51 | 6:32 |
| 1:35 | 8:30 9:25 | 8:00 - 8:30 | 7:05 | 6:31 | 7:14 | 6:54 |
| 1:40 | 8:55 - 9:50 | 8:25 - 8:55 | 7:26 | 6:50 | 7:37 | 7:15 |
| 1:45 | 9:20 - 10:15 | 8:50 - 9:20 | 7:47 | 7:10 | 8:00 | 7:37 |