Pacing Chart
| time | mins/mile | mph | mins/km | km/h |
|---|---|---|---|---|
| 12:00 | 03:51 | 15.5 | 02:23 | 25.0 |
| 12:30 | 04:01 | 14.9 | 02:29 | 24.0 |
| 13:00 | 04:11 | 14.3 | 02:35 | 23.1 |
| 13:30 | 04:20 | 13.8 | 02:41 | 22.2 |
| 14:00 | 04:30 | 13.3 | 02:47 | 21.4 |
| 14:30 | 04:40 | 12.9 | 02:53 | 20.7 |
| 15:00 | 04:49 | 12.4 | 02:59 | 20.0 |
| 15:30 | 04:59 | 12.0 | 03:05 | 19.4 |
| 16:00 | 05:08 | 11.7 | 03:11 | 18.8 |
| 16:30 | 05:18 | 11.3 | 03:17 | 18.2 |
| 17:00 | 05:28 | 11.0 | 03:23 | 17.6 |
| 17:30 | 05:37 | 10.7 | 03:29 | 17.1 |
| 18:00 | 05:47 | 10.4 | 03:35 | 16.7 |
| 18:30 | 05:57 | 10.1 | 03:41 | 16.2 |
| 19:00 | 06:06 | 9.8 | 03:47 | 15.8 |
| 19:30 | 06:16 | 9.6 | 03:53 | 15.4 |
| 20:00 | 06:26 | 9.3 | 03:59 | 15.0 |
| 20:30 | 06:35 | 9.1 | 04:05 | 14.6 |
| 21:00 | 06:45 | 8.9 | 04:11 | 14.3 |
| 21:30 | 06:55 | 8.7 | 04:17 | 14.0 |
| 22:00 | 07:04 | 8.5 | 04:23 | 13.6 |
| 22:30 | 07:14 | 8.3 | 04:29 | 13.3 |
| 23:00 | 07:24 | 8.1 | 04:35 | 13.0 |
| 23:30 | 07:33 | 7.9 | 04:41 | 12.8 |
| 24:00 | 07:43 | 7.8 | 04:47 | 12.5 |
| 24:30 | 07:53 | 7.6 | 04:53 | 12.2 |
| 25:00 | 08:02 | 7.5 | 04:59 | 12.0 |
| 25:30 | 08:12 | 7.3 | 05:05 | 11.8 |
| 26:00 | 08:22 | 7.2 | 05:11 | 11.5 |
| 26:30 | 08:31 | 7.0 | 05:17 | 11.3 |
| 27:00 | 08:41 | 6.9 | 05:23 | 11.1 |
| 27:30 | 08:51 | 6.8 | 05:29 | 10.9 |
| 28:00 | 09:00 | 6.7 | 05:35 | 10.7 |
| 28:30 | 09:10 | 6.5 | 05:41 | 10.5 |
| 29:00 | 09:20 | 6.4 | 05:47 | 10.3 |
| 29:30 | 09:29 | 6.3 | 05:53 | 10.2 |
| 30:00 | 09:39 | 6.2 | 05:59 | 10.0 |
| 30:30 | 09:49 | 6.1 | 06:05 | 9.8 |
| 31:00 | 09:58 | 6.0 | 06:11 | 9.7 |
| 31:30 | 10:08 | 5.9 | 06:17 | 9.5 |
| 32:00 | 10:17 | 5.8 | 06:23 | 9.4 |
| 32:30 | 10:27 | 5.7 | 06:29 | 9.2 |
| 33:00 | 10:37 | 5.6 | 06:35 | 9.1 |
| 33:30 | 10:46 | 5.6 | 06:41 | 9.0 |
| 34:00 | 10:56 | 5.5 | 06:47 | 8.8 |
| 34:30 | 11:06 | 5.4 | 06:53 | 8.7 |
| 35:00 | 11:15 | 5.3 | 06:59 | 8.6 |
| 35:30 | 11:25 | 5.3 | 07:05 | 8.5 |
| 36:00 | 11:35 | 5.2 | 07:11 | 8.3 |
| 36:30 | 11:44 | 5.1 | 07:17 | 8.2 |
| 37:00 | 11:54 | 5.0 | 07:23 | 8.1 |
| 37:30 | 12:04 | 5.0 | 07:29 | 8.0 |
| 38:00 | 12:13 | 4.9 | 07:35 | 7.9 |
| 38:30 | 12:23 | 4.8 | 07:41 | 7.8 |
| 39:00 | 12:33 | 4.8 | 07:47 | 7.7 |
| 39:30 | 12:42 | 4.7 | 07:53 | 7.6 |
| 40:00 | 12:52 | 4.7 | 07:59 | 7.5 |
| time | mins/mile | mph | mins/km | km/h |