| MILE | 5K | '8K | '5 MI | '10K | 12K | 15K | 10 MI | 20K | 1/2 MARA | 15 MI | 25K | 30K | '20 MI | MARA |
| 1 | 3.11 | 4.97 | 5 | 6.21 | 7.45 | 9.32 | 10 | 12.43 | 13.11 | 15 | 15.53 | 18.63 | 20 | 26.22 |
| 0:10:00 | 0:31:06 | 0:49:42 | 0:50:00 | 1:02:06 | 1:14:30 | 1:33:12 | 1:40:00 | 2:04:18 | 2:11:06 | 2:30:00 | 2:35:18 | 3:06:18 | 3:20:00 | 4:22:12 |
| 0:10:01 | 0:31:09 | 0:49:47 | 0:50:05 | 1:02:12 | 1:14:37 | 1:33:21 | 1:40:10 | 2:04:30 | 2:11:19 | 2:30:15 | 2:35:34 | 3:06:37 | 3:20:20 | 4:22:38 |
| 0:10:02 | 0:31:12 | 0:49:52 | 0:50:10 | 1:02:18 | 1:14:45 | 1:33:31 | 1:40:20 | 2:04:43 | 2:11:32 | 2:30:30 | 2:35:49 | 3:06:55 | 3:20:40 | 4:23:04 |
| 0:10:03 | 0:31:15 | 0:49:57 | 0:50:15 | 1:02:25 | 1:14:52 | 1:33:40 | 1:40:30 | 2:04:55 | 2:11:45 | 2:30:45 | 2:36:05 | 3:07:14 | 3:21:00 | 4:23:31 |
| 0:10:04 | 0:31:18 | 0:50:02 | 0:50:20 | 1:02:31 | 1:15:00 | 1:33:49 | 1:40:40 | 2:05:08 | 2:11:58 | 2:31:00 | 2:36:20 | 3:07:33 | 3:21:20 | 4:23:57 |
| 0:10:05 | 0:31:22 | 0:50:07 | 0:50:25 | 1:02:37 | 1:15:07 | 1:33:59 | 1:40:50 | 2:05:20 | 2:12:12 | 2:31:15 | 2:36:36 | 3:07:51 | 3:21:40 | 4:24:23 |
| 0:10:06 | 0:31:25 | 0:50:12 | 0:50:30 | 1:02:43 | 1:15:15 | 1:34:08 | 1:41:00 | 2:05:33 | 2:12:25 | 2:31:30 | 2:36:51 | 3:08:10 | 3:22:00 | 4:24:49 |
| 0:10:07 | 0:31:28 | 0:50:17 | 0:50:35 | 1:02:49 | 1:15:22 | 1:34:17 | 1:41:10 | 2:05:45 | 2:12:38 | 2:31:45 | 2:37:07 | 3:08:28 | 3:22:20 | 4:25:16 |
| 0:10:08 | 0:31:31 | 0:50:22 | 0:50:40 | 1:02:56 | 1:15:30 | 1:34:27 | 1:41:20 | 2:05:57 | 2:12:51 | 2:32:00 | 2:37:22 | 3:08:47 | 3:22:40 | 4:25:42 |
| 0:10:09 | 0:31:34 | 0:50:27 | 0:50:45 | 1:03:02 | 1:15:37 | 1:34:36 | 1:41:30 | 2:06:10 | 2:13:04 | 2:32:15 | 2:37:38 | 3:09:06 | 3:23:00 | 4:26:08 |
| 0:10:10 | 0:31:37 | 0:50:32 | 0:50:50 | 1:03:08 | 1:15:44 | 1:34:45 | 1:41:40 | 2:06:22 | 2:13:17 | 2:32:30 | 2:37:53 | 3:09:24 | 3:23:20 | 4:26:34 |
| 0:10:11 | 0:31:40 | 0:50:37 | 0:50:55 | 1:03:14 | 1:15:52 | 1:34:55 | 1:41:50 | 2:06:35 | 2:13:30 | 2:32:45 | 2:38:09 | 3:09:43 | 3:23:40 | 4:27:00 |
| 0:10:12 | 0:31:43 | 0:50:42 | 0:51:00 | 1:03:21 | 1:15:59 | 1:35:04 | 1:42:00 | 2:06:47 | 2:13:43 | 2:33:00 | 2:38:24 | 3:10:02 | 3:24:00 | 4:27:27 |
| 0:10:13 | 0:31:46 | 0:50:47 | 0:51:05 | 1:03:27 | 1:16:07 | 1:35:13 | 1:42:10 | 2:07:00 | 2:13:56 | 2:33:15 | 2:38:40 | 3:10:20 | 3:24:20 | 4:27:53 |
| 0:10:14 | 0:31:50 | 0:50:52 | 0:51:10 | 1:03:33 | 1:16:14 | 1:35:22 | 1:42:20 | 2:07:12 | 2:14:10 | 2:33:30 | 2:38:55 | 3:10:39 | 3:24:40 | 4:28:19 |
| 0:10:15 | 0:31:53 | 0:50:57 | 0:51:15 | 1:03:39 | 1:16:22 | 1:35:32 | 1:42:30 | 2:07:24 | 2:14:23 | 2:33:45 | 2:39:11 | 3:10:57 | 3:25:00 | 4:28:45 |
| 0:10:16 | 0:31:56 | 0:51:02 | 0:51:20 | 1:03:45 | 1:16:29 | 1:35:41 | 1:42:40 | 2:07:37 | 2:14:36 | 2:34:00 | 2:39:26 | 3:11:16 | 3:25:20 | 4:29:12 |
| 0:10:17 | 0:31:59 | 0:51:06 | 0:51:25 | 1:03:52 | 1:16:37 | 1:35:50 | 1:42:50 | 2:07:49 | 2:14:49 | 2:34:15 | 2:39:42 | 3:11:35 | 3:25:40 | 4:29:38 |
| 0:10:18 | 0:32:02 | 0:51:11 | 0:51:30 | 1:03:58 | 1:16:44 | 1:36:00 | 1:43:00 | 2:08:02 | 2:15:02 | 2:34:30 | 2:39:58 | 3:11:53 | 3:26:00 | 4:30:04 |
| 0:10:19 | 0:32:05 | 0:51:16 | 0:51:35 | 1:04:04 | 1:16:52 | 1:36:09 | 1:43:10 | 2:08:14 | 2:15:15 | 2:34:45 | 2:40:13 | 3:12:12 | 3:26:20 | 4:30:30 |
| 0:10:20 | 0:32:08 | 0:51:21 | 0:51:40 | 1:04:10 | 1:16:59 | 1:36:18 | 1:43:20 | 2:08:27 | 2:15:28 | 2:35:00 | 2:40:29 | 3:12:31 | 3:26:40 | 4:30:56 |
| 0:10:21 | 0:32:11 | 0:51:26 | 0:51:45 | 1:04:16 | 1:17:06 | 1:36:28 | 1:43:30 | 2:08:39 | 2:15:41 | 2:35:15 | 2:40:44 | 3:12:49 | 3:27:00 | 4:31:23 |
| 0:10:22 | 0:32:14 | 0:51:31 | 0:51:50 | 1:04:23 | 1:17:14 | 1:36:37 | 1:43:40 | 2:08:51 | 2:15:54 | 2:35:30 | 2:41:00 | 3:13:08 | 3:27:20 | 4:31:49 |
| 0:10:23 | 0:32:18 | 0:51:36 | 0:51:55 | 1:04:29 | 1:17:21 | 1:36:46 | 1:43:50 | 2:09:04 | 2:16:08 | 2:35:45 | 2:41:15 | 3:13:26 | 3:27:40 | 4:32:15 |
| 0:10:24 | 0:32:21 | 0:51:41 | 0:52:00 | 1:04:35 | 1:17:29 | 1:36:56 | 1:44:00 | 2:09:16 | 2:16:21 | 2:36:00 | 2:41:31 | 3:13:45 | 3:28:00 | 4:32:41 |
| 0:10:25 | 0:32:24 | 0:51:46 | 0:52:05 | 1:04:41 | 1:17:36 | 1:37:05 | 1:44:10 | 2:09:29 | 2:16:34 | 2:36:15 | 2:41:46 | 3:14:04 | 3:28:20 | 4:33:08 |
| 0:10:26 | 0:32:27 | 0:51:51 | 0:52:10 | 1:04:47 | 1:17:44 | 1:37:14 | 1:44:20 | 2:09:41 | 2:16:47 | 2:36:30 | 2:42:02 | 3:14:22 | 3:28:40 | 4:33:34 |
| 0:10:27 | 0:32:30 | 0:51:56 | 0:52:15 | 1:04:54 | 1:17:51 | 1:37:24 | 1:44:30 | 2:09:54 | 2:17:00 | 2:36:45 | 2:42:17 | 3:14:41 | 3:29:00 | 4:34:00 |
| 0:10:28 | 0:32:33 | 0:52:01 | 0:52:20 | 1:05:00 | 1:17:59 | 1:37:33 | 1:44:40 | 2:10:06 | 2:17:13 | 2:37:00 | 2:42:33 | 3:15:00 | 3:29:20 | 4:34:26 |
| 0:10:29 | 0:32:36 | 0:52:06 | 0:52:25 | 1:05:06 | 1:18:06 | 1:37:42 | 1:44:50 | 2:10:18 | 2:17:26 | 2:37:15 | 2:42:48 | 3:15:18 | 3:29:40 | 4:34:52 |