Tempo-Tabelle 60 Minuten Laufen
| 6,5 km | Min./km | 7,0 km | Min./km | 7,5 km | Min./km | 8 km | Min./km |
| km 1 | 00:09:14 | km 1 | 00:08:35 | km 1 | 00:08:00 | km 1 | 00:07:30 |
| km 2 | 00:18:28 | km 2 | 00:17:10 | km 2 | 00:16:00 | km 2 | 00:15:00 |
| km 3 | 00:27:42 | km 3 | 00:25:45 | km 3 | 00:24:00 | km 3 | 00:22:30 |
| km 4 | 00:36:56 | km 4 | 00:34:20 | km 4 | 00:32:00 | km 4 | 00:30:00 |
| km 5 | 00:46:10 | km 5 | 00:42:55 | km 5 | 00:40:00 | km 5 | 00:37:30 |
| km 6 | 00:55:24 | km 6 | 00:51:30 | km 6 | 00:48:00 | km 6 | 00:45:00 |
| km 6,5 | 01:00:01 | km 7 | 01:00:05 | km 7 | 00:56:00 | km 7 | 00:52:30 |
| km 7,5 | 01:00:00 | km 8 | 01:00:00 | ||||
| 8,5 km | Min./km | 9 km | Min./km | 9,5 km | Min./km | 10 km | Min./km |
| km 1 | 00:07:04 | km 1 | 00:06:40 | km 1 | 00:06:20 | km 1 | 00:06:00 |
| km 2 | 00:14:08 | km 2 | 00:13:20 | km 2 | 00:12:40 | km 2 | 00:12:00 |
| km 3 | 00:21:12 | km 3 | 00:20:00 | km 3 | 00:19:00 | km 3 | 00:18:00 |
| km 4 | 00:28:16 | km 4 | 00:26:40 | km 4 | 00:25:20 | km 4 | 00:24:00 |
| km 5 | 00:35:20 | km 5 | 00:33:20 | km 5 | 00:31:40 | km 5 | 00:30:00 |
| km 6 | 00:42:24 | km 6 | 00:40:00 | km 6 | 00:38:00 | km 6 | 00:36:00 |
| km 7 | 00:49:28 | km 7 | 00:46:40 | km 7 | 00:44:20 | km 7 | 00:42:00 |
| km 8 | 00:56:32 | km 8 | 00:53:20 | km 8 | 00:50:40 | km 8 | 00:48:00 |
| km 8,5 | 01:00:04 | km 9 | 01:00:00 | km 9 | 00:57:00 | km 9 | 00:54:00 |
| km 9,5 | 01:00:10 | km 10 | 01:00:00 | ||||
| 11 km | Min./km | 12 km | Min./km | ||||
| km 1 | 00:05:28 | km 1 | 00:05:00 | ||||
| km 2 | 00:10:56 | km 2 | 00:10:00 | ||||
| km 3 | 00:16:24 | km 3 | 00:15:00 | ||||
| km 4 | 00:21:52 | km 4 | 00:20:00 | ||||
| km 5 | 00:27:20 | km 5 | 00:25:00 | ||||
| km 6 | 00:32:48 | km 6 | 00:30:00 | ||||
| km 7 | 00:38:16 | km 7 | 00:35:00 | ||||
| km 8 | 00:43:44 | km 8 | 00:40:00 | ||||
| km 9 | 00:49:12 | km 9 | 00:45:00 | ||||
| km 10 | 00:54:40 | km 10 | 00:50:00 | ||||
| km 11 | 01:00:08 | km 11 | 00:55:00 | ||||
| km 12 | 01:00:00 |
Tempo-Tabelle 1 ½ Stundenlauf 90 Minuten
| 12 km | Min./km | 14 km | Min./km | 16 km | Min./km | ||
| km 1 | 00:07:30 | km 1 | 00:06:26 | km 1 | 00:05:38 | ||
| km 2 | 00:15:00 | km 2 | 00:12:52 | km 2 | 00:11:16 | ||
| km 3 | 00:22:30 | km 3 | 00:19:18 | km 3 | 00:16:54 | ||
| km 4 | 00:30:00 | km 4 | 00:25:44 | km 4 | 00:22:32 | ||
| km 5 | 00:37:30 | km 5 | 00:32:10 | km 5 | 00:28:10 | ||
| km 6 | 00:45:00 | km 6 | 00:38:36 | km 6 | 00:33:48 | ||
| km 7 | 00:52:30 | km 7 | 00:45:02 | km 7 | 00:39:26 | ||
| km 8 | 01:00:00 | km 8 | 00:51:28 | km 8 | 00:45:04 | ||
| km 9 | 01:07:30 | km 9 | 00:57:54 | km 9 | 00:50:42 | ||
| km 10 | 01:15:00 | km 10 | 01:04:20 | km 10 | 00:56:20 | ||
| km 11 | 01:22:30 | km 11 | 01:10:46 | km 11 | 01:01:58 | ||
| km 12 | 01:30:00 | km 12 | 01:17:12 | km 12 | 01:07:36 | ||
| km 13 | 01:23:38 | km 13 | 01:13:14 | ||||
| km 14 | 01:30:04 | km 14 | 01:18:52 | ||||
| km 15 | 01:24:30 | ||||||
| km 16 | 01:30:08 |