Goal time → exact pace per km, mile, km/h, plus full splits.
| Pace | Finish | 1 km1 km | 5 km5 km | 10 km10 km | Half |
|---|---|---|---|---|---|
3:00 /km | 2:06:36 | 3:00 | 15:00 | 30:00 | 1:03:18 |
3:05 /km | 2:10:07 | 3:05 | 15:25 | 30:50 | 1:05:03 |
3:10 /km | 2:13:38 | 3:10 | 15:50 | 31:40 | 1:06:49 |
3:15 /km | 2:17:09 | 3:15 | 16:15 | 32:30 | 1:08:34 |
3:20 /km | 2:20:40 | 3:20 | 16:40 | 33:20 | 1:10:20 |
3:25 /km | 2:24:11 | 3:25 | 17:05 | 34:10 | 1:12:05 |
3:30 /km | 2:27:42 | 3:30 | 17:30 | 35:00 | 1:13:50 |
3:35 /km | 2:31:13 | 3:35 | 17:55 | 35:50 | 1:15:36 |
3:40 /km | 2:34:44 | 3:40 | 18:20 | 36:40 | 1:17:21 |
3:45 /km | 2:38:15 | 3:45 | 18:45 | 37:30 | 1:19:07 |
3:50 /km | 2:41:46 | 3:50 | 19:10 | 38:20 | 1:20:52 |
3:55 /km | 2:45:17 | 3:55 | 19:35 | 39:10 | 1:22:38 |
4:00 /km | 2:48:48 | 4:00 | 20:00 | 40:00 | 1:24:23 |
4:05 /km | 2:52:19 | 4:05 | 20:25 | 40:50 | 1:26:09 |
4:10 /km | 2:55:50 | 4:10 | 20:50 | 41:40 | 1:27:54 |
4:15 /km | 2:59:21 | 4:15 | 21:15 | 42:30 | 1:29:40 |
4:20 /km | 3:02:52 | 4:20 | 21:40 | 43:20 | 1:31:25 |
4:25 /km | 3:06:23 | 4:25 | 22:05 | 44:10 | 1:33:11 |
4:30 /km | 3:09:54 | 4:30 | 22:30 | 45:00 | 1:34:56 |
4:35 /km | 3:13:25 | 4:35 | 22:55 | 45:50 | 1:36:42 |
4:40 /km | 3:16:56 | 4:40 | 23:20 | 46:40 | 1:38:27 |
4:45 /km | 3:20:27 | 4:45 | 23:45 | 47:30 | 1:40:13 |
4:50 /km | 3:23:58 | 4:50 | 24:10 | 48:20 | 1:41:58 |
4:55 /km | 3:27:29 | 4:55 | 24:35 | 49:10 | 1:43:44 |
Goal5:00 /km | 3:31:00 | 5:00 | 25:00 | 50:00 | 1:45:29 |
5:05 /km | 3:34:31 | 5:05 | 25:25 | 50:50 | 1:47:15 |
5:10 /km | 3:38:02 | 5:10 | 25:50 | 51:40 | 1:49:00 |
5:15 /km | 3:41:33 | 5:15 | 26:15 | 52:30 | 1:50:46 |
5:20 /km | 3:45:04 | 5:20 | 26:40 | 53:20 | 1:52:31 |
5:25 /km | 3:48:35 | 5:25 | 27:05 | 54:10 | 1:54:17 |
5:30 /km | 3:52:06 | 5:30 | 27:30 | 55:00 | 1:56:02 |
5:35 /km | 3:55:37 | 5:35 | 27:55 | 55:50 | 1:57:48 |
5:40 /km | 3:59:08 | 5:40 | 28:20 | 56:40 | 1:59:33 |
5:45 /km | 4:02:39 | 5:45 | 28:45 | 57:30 | 2:01:19 |
5:50 /km | 4:06:10 | 5:50 | 29:10 | 58:20 | 2:03:04 |
5:55 /km | 4:09:41 | 5:55 | 29:35 | 59:10 | 2:04:50 |
6:00 /km | 4:13:12 | 6:00 | 30:00 | 1:00:00 | 2:06:35 |
6:05 /km | 4:16:43 | 6:05 | 30:25 | 1:00:50 | 2:08:21 |
6:10 /km | 4:20:14 | 6:10 | 30:50 | 1:01:40 | 2:10:06 |
6:15 /km | 4:23:45 | 6:15 | 31:15 | 1:02:30 | 2:11:52 |
6:20 /km | 4:27:16 | 6:20 | 31:40 | 1:03:20 | 2:13:37 |
6:25 /km | 4:30:47 | 6:25 | 32:05 | 1:04:10 | 2:15:23 |
6:30 /km | 4:34:18 | 6:30 | 32:30 | 1:05:00 | 2:17:08 |
6:35 /km | 4:37:49 | 6:35 | 32:55 | 1:05:50 | 2:18:54 |
6:40 /km | 4:41:20 | 6:40 | 33:20 | 1:06:40 | 2:20:39 |
6:45 /km | 4:44:51 | 6:45 | 33:45 | 1:07:30 | 2:22:24 |
6:50 /km | 4:48:22 | 6:50 | 34:10 | 1:08:20 | 2:24:10 |
6:55 /km | 4:51:53 | 6:55 | 34:35 | 1:09:10 | 2:25:55 |
7:00 /km | 4:55:24 | 7:00 | 35:00 | 1:10:00 | 2:27:41 |
7:05 /km | 4:58:55 | 7:05 | 35:25 | 1:10:50 | 2:29:26 |
7:10 /km | 5:02:26 | 7:10 | 35:50 | 1:11:40 | 2:31:12 |
7:15 /km | 5:05:57 | 7:15 | 36:15 | 1:12:30 | 2:32:57 |
7:20 /km | 5:09:28 | 7:20 | 36:40 | 1:13:20 | 2:34:43 |
7:25 /km | 5:12:59 | 7:25 | 37:05 | 1:14:10 | 2:36:28 |
7:30 /km | 5:16:30 | 7:30 | 37:30 | 1:15:00 | 2:38:14 |
7:35 /km | 5:20:01 | 7:35 | 37:55 | 1:15:50 | 2:39:59 |
7:40 /km | 5:23:32 | 7:40 | 38:20 | 1:16:40 | 2:41:45 |
7:45 /km | 5:27:03 | 7:45 | 38:45 | 1:17:30 | 2:43:30 |
7:50 /km | 5:30:34 | 7:50 | 39:10 | 1:18:20 | 2:45:16 |
7:55 /km | 5:34:05 | 7:55 | 39:35 | 1:19:10 | 2:47:01 |
8:00 /km | 5:37:36 | 8:00 | 40:00 | 1:20:00 | 2:48:47 |