| Full Goal Time | Half Goal Time | Race Pace | Training Pace | Tempo Pace | Interval Pace |
| 2:45 | 1:22 | 6:17 | 7:30 | 5:57 | 5:28 |
| 3:00 | 1:30 | 6:52 | 8:10 | 6:32 | 6:00 |
| 3:15 | 1:37 | 7:26 | 8:50 | 7:02 | 6:24 |
| 3:30 | 1:45 | 8:00 | 9:27 | 7:33 | 6:56 |
| 3:45 | 1:52 | 8:35 | 9:59 | 8:02 | 7:20 |
| 4:00 | 2:00 | 9:09 | 10:30 | 8:44 | 7:56 |
| 4:15 | 2:07 | 9:43 | 11:17 | 9:07 | 8:20 |
| 4:30 | 2:15 | 10:13 | 12:04 | 9:47 | 8:56 |
| 4:45 | 2:22 | 10:52 | 12:40 | 10:18 | 9:28 |
| 5:00 | 2:30 | 11:27 | 13:00 | 10:39 | 10:00 |
| 5:15 | 2:37 | 12:01 | 13:30 | 11:10 | 10:26 |
| 5:30 | 2:45 | 12:37 | 14:00 | 11:42 | 11:08 |
| 5:45 | 2:52 | 13:10 | 14:30 | 12:13 | 11:34 |
| 6:00 | 3:00 | 13:44 | 15:00 | 12:44 | 12:06 |
| 6:15 | 3:07 | 14:18 | 15:30 | 13:15 | 12:44 |
| 6:30 | 3:15 | 14:53 | 16:00 | 13:53 | 13:10 |
| 6:45 | 3:22 | 15:27 | 16:30 | 14:34 | 13:52 |
| 7:00 | 3:30 | 16:01 | 17:00 | 15:10 | 14:31 |
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