| Distance | 7:00/mi | 7:30/mi | 8:00/mi | 8:30/mi | 9:00/mi |
|---|---|---|---|---|---|
| 1 mi | 7:00 | 7:30 | 8:00 | 8:30 | 9:00 |
| 2 mi | 14:00 | 15:00 | 16:00 | 16:60 | 18:00 |
| 3 mi | 21:00 | 22:30 | 24:00 | 25:30 | 27:00 |
| 5k | 21:45 | 23:18 | 24:51 | 26:25 | 27:58 |
| 4 mi | 28:00 | 30:00 | 32:00 | 33:60 | 36:00 |
| 5 mi | 35:00 | 37:30 | 39:60 | 42:30 | 45:00 |
| 6 mi | 42:00 | 45:00 | 48:00 | 51:00 | 54:00 |
| 10k | 43:30 | 46:36 | 49:43 | 52:49 | 55:55 |
| 7 mi | 49:00 | 52:30 | 56:00 | 59:30 | 1:03:00 |
| 8 mi | 56:00 | 1:00:00 | 1:04:00 | 1:07:60 | 1:12:00 |
| 9 mi | 1:03:00 | 1:07:30 | 1:12:00 | 1:16:30 | 1:21:00 |
| 10 mi | 1:10:00 | 1:15:00 | 1:19:60 | 1:24:60 | 1:30:00 |
| 11 mi | 1:17:00 | 1:22:30 | 1:27:60 | 1:33:30 | 1:39:00 |
| 12 mi | 1:24:00 | 1:30:00 | 1:36:00 | 1:42:00 | 1:48:00 |
| 13 mi | 1:31:00 | 1:37:30 | 1:44:00 | 1:50:30 | 1:57:00 |
| ½ Marathon | 1:31:46 | 1:38:19 | 1:44:53 | 1:51:26 | 1:57:59 |
| 14 mi | 1:38:00 | 1:45:00 | 1:52:00 | 1:59:00 | 2:06:00 |
| 15 mi | 1:45:00 | 1:52:30 | 2:00:00 | 2:07:30 | 2:15:00 |
| 16 mi | 1:52:00 | 2:00:00 | 2:08:00 | 2:15:60 | 2:24:00 |
| 17 mi | 1:59:00 | 2:07:30 | 2:15:60 | 2:24:30 | 2:33:00 |
| 18 mi | 2:06:00 | 2:15:00 | 2:24:00 | 2:32:60 | 2:42:00 |
| 19 mi | 2:13:00 | 2:22:30 | 2:32:00 | 2:41:30 | 2:51:00 |
| 20 mi | 2:20:00 | 2:30:00 | 2:39:60 | 2:49:60 | 3:00:00 |
| 21 mi | 2:27:00 | 2:37:30 | 2:48:00 | 2:58:30 | 3:09:00 |
| 22 mi | 2:34:00 | 2:45:00 | 2:55:60 | 3:06:60 | 3:18:00 |
| 23 mi | 2:41:00 | 2:52:30 | 3:04:00 | 3:15:30 | 3:27:00 |
| 24 mi | 2:48:00 | 3:00:00 | 3:12:00 | 3:24:00 | 3:36:00 |
| 25 mi | 2:55:00 | 3:07:30 | 3:20:00 | 3:32:30 | 3:45:00 |
| 26 mi | 3:02:00 | 3:15:00 | 3:28:00 | 3:41:00 | 3:54:00 |
| Marathon | 3:03:32 | 3:16:38 | 3:29:45 | 3:42:52 | 3:55:58 |
| 27 mi | 3:09:00 | 3:22:30 | 3:35:60 | 3:49:30 | 4:03:00 |
| 28 mi | 3:16:00 | 3:30:00 | 3:44:00 | 3:58:00 | 4:12:00 |
| 29 mi | 3:23:00 | 3:37:30 | 3:51:60 | 4:06:30 | 4:21:00 |
| 30 mi | 3:30:00 | 3:45:00 | 4:00:00 | 4:14:60 | 4:30:00 |
| 31 mi | 3:37:00 | 3:52:30 | 4:07:60 | 4:23:30 | 4:39:00 |
| 50k | 3:37:29 | 3:53:01 | 4:08:33 | 4:24:05 | 4:39:37 |