A California Marathon to run in March, Boston Qualifier, very flat.
A California Marathon to run in March,
Boston Qualifier, very flat.
If you are looking for a chart to convert treadmill MPH to more commonly used PACE (minutes per mile) - scroll down to the large chart at the very bottom of this page.
Google Ad below - to help support my web habits:
These are interval workouts created by Bart Yasso to help in the preparation
for a particular time goal in a marathon. More specifically, you run 800
meters intervals in the duration (in minutes:seconds) that you want as your
Marathon finish time goal (in hours:minutes), and work up to 10 repeats.
This sounds confusing. But let's say you want to finish a marathon in 4
hours and 30 minutes. Then you would run your 800 meter duration in 4
minutes and 30 seconds. Very interesting!
Read more here:
http://www.runnersworld.com/race-training/yasso-800s
For all practical purposes, it's really close to half a mile (0.5 mile). But half a mile is about 804.7 meters. I think it's close enough for working out purposes.
I'm thinking that half the distance of the "work" period should suffice. So in this case, 400 meters, or 1/4 mile.
We would run as far as 7.5 miles on the treadmill (not counting any warm up or cool down)
Getting to 10 repeats might get a bit confusing, but cutting and pasting this chart out and placing it next to the treadmill will help keep me on track with the Yasso 800's. The goal is to get to 10 repeats, but one might start with just 4 repeats for example. And I guess the recommendation is to try one of these workouts once a week or once every other week.
| (miles) | ||
| Distance | ||
| 1 | Work | 0.50 |
| Rest | 0.75 | |
| 2 | Work | 1.25 |
| Rest | 1.50 | |
| 3 | Work | 2.00 |
| Rest | 2.25 | |
| 4 | Work | 2.75 |
| Rest | 3.00 | |
| 5 | Work | 3.50 |
| Rest | 3.75 | |
| 6 | Work | 4.25 |
| Rest | 4.50 | |
| 7 | Work | 5.00 |
| Rest | 5.25 | |
| 8 | Work | 5.75 |
| Rest | 6.00 | |
| 9 | Work | 6.50 |
| Rest | 6.75 | |
| 10 | Work | 7.25 |
| Rest | 7.50 |
Use my chart below. First go down the purple column and find your marathon goal time (just assume it is in hours rather than in minutes), and then find your corresponding MPH speed which is the speed you would enter into your treadmill. Treadmills in general don't have the most accurate speeds, but it would be an approximation. Some say use a slight incline of 1%, etc. I personally figure I'll just use 0% - good enough for me.
An example of finding my speed in mph for the Yasso 800's for the treadmill:
Let's say my goal time for the marathon (ie. Surgical Artistry Modesto Marathon in March) is 4:40 (4 hours and 40 minutes). I go down the purple column in my chart below and find 0:04:40. I find 0:04:39 (close enough, and good to be slightly ambitious). That then corresponds to a MPH of 6.45 or also according to my chart a pace of 9:18 min/mile. Well, my treadmill doesn't have 6.45 as a setting. But I could alternate the Yasso 800 work periods with 6.4 and 6.5. As for rest speed, I'm not sure if there's a formula to help there. I figure I'll just use about 5.0 mph for myself as a rest speed.
I hope this helps somehow. Not sure if I was able to explain it well.
It's not hard, maybe I just made it harder than it is.
I'm a general surgeon who is married to a plastic surgeon. We practice together as Surgical Artistry and our practice is focused on Plastic Surgery in Modesto, CA. I also perform Acupuncture and Botox injections. We are the founding sponsors for the Surgical Artistry Modesto Marathon, starting in 2010. My treadmill is made by True Fitness and I purchased this treadmill in 2003
I've created this chart to help myself convert mph to pace (min/mile) and vice versa. For some reason I think like to think in miles per hour, but the rest of the world seems to think in pace when it comes to running. So I've created this conversion chart to help myself converse and understand the rest of the running world. I do have another page which has this conversion chart but it doesn't have it in units of 0.05 mph, perhaps that would be a simpler chart? MPH and PACE conversion chart
Me on my treadmill
Any problems or suggestions with this chart or webpage, please email staff [at] surgerytoday.com. Or find me on FaceBook. www.facebook.com/modesto . Good luck. Disclaimer - I'm no running expert, use at your own risk. I've decided to add a simplified version of the chart first before the full blown chart below (which I also have a more complex version on my excel file at home). Here are the charts:
| 804.7meters | |
| MPH | miles |
| 0.5 | |
| 3.0 | 0:10:00 |
| 3.1 | 0:09:41 |
| 3.2 | 0:09:22 |
| 3.3 | 0:09:05 |
| 3.4 | 0:08:49 |
| 3.5 | 0:08:34 |
| 3.6 | 0:08:20 |
| 3.7 | 0:08:06 |
| 3.8 | 0:07:54 |
| 3.9 | 0:07:42 |
| 4.0 | 0:07:30 |
| 4.1 | 0:07:19 |
| 4.2 | 0:07:09 |
| 4.3 | 0:06:59 |
| 4.4 | 0:06:49 |
| 4.5 | 0:06:40 |
| 4.6 | 0:06:31 |
| 4.7 | 0:06:23 |
| 4.8 | 0:06:15 |
| 4.9 | 0:06:07 |
| 5.0 | 0:06:00 |
| 5.1 | 0:05:53 |
| 5.2 | 0:05:46 |
| 5.3 | 0:05:40 |
| 5.4 | 0:05:33 |
| 5.5 | 0:05:27 |
| 5.6 | 0:05:21 |
| 5.7 | 0:05:16 |
| 5.8 | 0:05:10 |
| 5.9 | 0:05:05 |
| 6.0 | 0:05:00 |
| 6.1 | 0:04:55 |
| 6.2 | 0:04:50 |
| 6.3 | 0:04:46 |
| 6.4 | 0:04:41 |
| 6.5 | 0:04:37 |
| 6.6 | 0:04:33 |
| 6.7 | 0:04:29 |
| 6.8 | 0:04:25 |
| 6.9 | 0:04:21 |
| 7.0 | 0:04:17 |
| 7.1 | 0:04:14 |
| 7.2 | 0:04:10 |
| 7.3 | 0:04:07 |
| 7.4 | 0:04:03 |
| 7.5 | 0:04:00 |
| 7.6 | 0:03:57 |
| 7.7 | 0:03:54 |
| 7.8 | 0:03:51 |
| 7.9 | 0:03:48 |
| 8.0 | 0:03:45 |
| 8.1 | 0:03:42 |
| 8.2 | 0:03:40 |
| 8.3 | 0:03:37 |
| 8.4 | 0:03:34 |
| 8.5 | 0:03:32 |
| 8.6 | 0:03:29 |
| 8.7 | 0:03:27 |
| 8.8 | 0:03:25 |
| 8.9 | 0:03:22 |
| 9.0 | 0:03:20 |
| 9.1 | 0:03:18 |
| 9.2 | 0:03:16 |
| 9.3 | 0:03:14 |
| 9.4 | 0:03:11 |
| 9.5 | 0:03:09 |
| 9.6 | 0:03:07 |
| 9.7 | 0:03:06 |
| 9.8 | 0:03:04 |
| 9.9 | 0:03:02 |
| 10.0 | 0:03:00 |
| 10.1 | 0:02:58 |
| 10.2 | 0:02:56 |
| 10.3 | 0:02:55 |
| 10.4 | 0:02:53 |
| 10.5 | 0:02:51 |
| 10.6 | 0:02:50 |
| 10.7 | 0:02:48 |
| 10.8 | 0:02:47 |
| 10.9 | 0:02:45 |
| 11.0 | 0:02:44 |
| 11.1 | 0:02:42 |
| 11.2 | 0:02:41 |
| 11.3 | 0:02:39 |
| 11.4 | 0:02:38 |
| 11.5 | 0:02:37 |
| 11.6 | 0:02:35 |
| 11.7 | 0:02:34 |
| 11.8 | 0:02:33 |
| 11.9 | 0:02:31 |
| 12.0 | 0:02:30 |
| 12.1 | 0:02:29 |
| 12.2 | 0:02:28 |
| 12.3 | 0:02:26 |
| 12.4 | 0:02:25 |
| 12.5 | 0:02:24 |
| 12.6 | 0:02:23 |
| 12.7 | 0:02:22 |
| 12.8 | 0:02:21 |
| 12.9 | 0:02:20 |
| 13.0 | 0:02:18 |
| 13.1 | 0:02:17 |
| 13.2 | 0:02:16 |
| 13.3 | 0:02:15 |
| 13.4 | 0:02:14 |
| 13.5 | 0:02:13 |
| 13.6 | 0:02:12 |
| 13.7 | 0:02:11 |
| 13.8 | 0:02:10 |
| 13.9 | 0:02:09 |
| 14.0 | 0:02:09 |
| 14.1 | 0:02:08 |
| 14.2 | 0:02:07 |
| 14.3 | 0:02:06 |
| 14.4 | 0:02:05 |
| 14.5 | 0:02:04 |
| 14.6 | 0:02:03 |
| 14.7 | 0:02:02 |
| 14.8 | 0:02:02 |
| 14.9 | 0:02:01 |
| 15.0 | 0:02:00 |
This chart below is for those who wonder, if I run consistently at xx MPH what will be my time for the Marathon, etc. or vice versa, if I want to run at Marathon at xx speed, what would be a consistent MPH? The purple column is the same above and below, they are both the amount of time it would take to run half a mile in hours:minutes:seconds.
| min/mile | 402.3m | 804.7m | |||||
| PACE | MPH | miles | miles | 5k | 10k | Half M | Marathon |
| 0.25 | 0.5 | 3.107 | 6.21 | 13.1 | 26.2 | ||
| 0:15:00 | 4.00 | 0:03:45 | 0:07:30 | 0:46:36 | 1:33:09 | 3:16:30 | 6:33:00 |
| 0:14:49 | 4.05 | 0:03:42 | 0:07:24 | 0:46:02 | 1:32:00 | 3:14:04 | 6:28:09 |
| 0:14:38 | 4.10 | 0:03:40 | 0:07:19 | 0:45:28 | 1:30:53 | 3:11:42 | 6:23:25 |
| 0:14:27 | 4.15 | 0:03:37 | 0:07:14 | 0:44:55 | 1:29:47 | 3:09:24 | 6:18:48 |
| 0:14:17 | 4.20 | 0:03:34 | 0:07:09 | 0:44:23 | 1:28:43 | 3:07:09 | 6:14:17 |
| 0:14:07 | 4.25 | 0:03:32 | 0:07:04 | 0:43:52 | 1:27:40 | 3:04:56 | 6:09:53 |
| 0:13:57 | 4.30 | 0:03:29 | 0:06:59 | 0:43:21 | 1:26:39 | 3:02:47 | 6:05:35 |
| 0:13:48 | 4.35 | 0:03:27 | 0:06:54 | 0:42:51 | 1:25:39 | 3:00:41 | 6:01:23 |
| 0:13:38 | 4.40 | 0:03:25 | 0:06:49 | 0:42:22 | 1:24:41 | 2:58:38 | 5:57:16 |
| 0:13:29 | 4.45 | 0:03:22 | 0:06:44 | 0:41:54 | 1:23:44 | 2:56:38 | 5:53:16 |
| 0:13:20 | 4.50 | 0:03:20 | 0:06:40 | 0:41:26 | 1:22:48 | 2:54:40 | 5:49:20 |
| 0:13:11 | 4.55 | 0:03:18 | 0:06:36 | 0:40:58 | 1:21:53 | 2:52:45 | 5:45:30 |
| 0:13:03 | 4.60 | 0:03:16 | 0:06:31 | 0:40:32 | 1:21:00 | 2:50:52 | 5:41:44 |
| 0:12:54 | 4.65 | 0:03:14 | 0:06:27 | 0:40:05 | 1:20:08 | 2:49:02 | 5:38:04 |
| 0:12:46 | 4.70 | 0:03:11 | 0:06:23 | 0:39:40 | 1:19:17 | 2:47:14 | 5:34:28 |
| 0:12:38 | 4.75 | 0:03:09 | 0:06:19 | 0:39:15 | 1:18:27 | 2:45:28 | 5:30:57 |
| 0:12:30 | 4.80 | 0:03:08 | 0:06:15 | 0:38:50 | 1:17:38 | 2:43:45 | 5:27:30 |
| 0:12:22 | 4.85 | 0:03:06 | 0:06:11 | 0:38:26 | 1:16:49 | 2:42:04 | 5:24:07 |
| 0:12:15 | 4.90 | 0:03:04 | 0:06:07 | 0:38:03 | 1:16:02 | 2:40:24 | 5:20:49 |
| 0:12:07 | 4.95 | 0:03:02 | 0:06:04 | 0:37:40 | 1:15:16 | 2:38:47 | 5:17:35 |
| 0:12:00 | 5.00 | 0:03:00 | 0:06:00 | 0:37:17 | 1:14:31 | 2:37:12 | 5:14:24 |
| 0:11:53 | 5.05 | 0:02:58 | 0:05:56 | 0:36:55 | 1:13:47 | 2:35:39 | 5:11:17 |
| 0:11:46 | 5.10 | 0:02:56 | 0:05:53 | 0:36:33 | 1:13:04 | 2:34:07 | 5:08:14 |
| 0:11:39 | 5.15 | 0:02:55 | 0:05:50 | 0:36:12 | 1:12:21 | 2:32:37 | 5:05:15 |
| 0:11:32 | 5.20 | 0:02:53 | 0:05:46 | 0:35:51 | 1:11:39 | 2:31:09 | 5:02:18 |
| 0:11:26 | 5.25 | 0:02:51 | 0:05:43 | 0:35:31 | 1:10:58 | 2:29:43 | 4:59:26 |
| 0:11:19 | 5.30 | 0:02:50 | 0:05:40 | 0:35:10 | 1:10:18 | 2:28:18 | 4:56:36 |
| 0:11:13 | 5.35 | 0:02:48 | 0:05:36 | 0:34:51 | 1:09:39 | 2:26:55 | 4:53:50 |
| 0:11:07 | 5.40 | 0:02:47 | 0:05:33 | 0:34:31 | 1:09:00 | 2:25:33 | 4:51:07 |
| 0:11:01 | 5.45 | 0:02:45 | 0:05:30 | 0:34:12 | 1:08:22 | 2:24:13 | 4:48:26 |
| 0:10:55 | 5.50 | 0:02:44 | 0:05:27 | 0:33:54 | 1:07:45 | 2:22:55 | 4:45:49 |
| 0:10:49 | 5.55 | 0:02:42 | 0:05:24 | 0:33:35 | 1:07:08 | 2:21:37 | 4:43:15 |
| 0:10:43 | 5.60 | 0:02:41 | 0:05:21 | 0:33:17 | 1:06:32 | 2:20:21 | 4:40:43 |
| 0:10:37 | 5.65 | 0:02:39 | 0:05:19 | 0:33:00 | 1:05:57 | 2:19:07 | 4:38:14 |
| 0:10:32 | 5.70 | 0:02:38 | 0:05:16 | 0:32:42 | 1:05:22 | 2:17:54 | 4:35:47 |
| 0:10:26 | 5.75 | 0:02:37 | 0:05:13 | 0:32:25 | 1:04:48 | 2:16:42 | 4:33:23 |
| 0:10:21 | 5.80 | 0:02:35 | 0:05:10 | 0:32:08 | 1:04:14 | 2:15:31 | 4:31:02 |
| 0:10:15 | 5.85 | 0:02:34 | 0:05:08 | 0:31:52 | 1:03:42 | 2:14:22 | 4:28:43 |
| 0:10:10 | 5.90 | 0:02:33 | 0:05:05 | 0:31:36 | 1:03:09 | 2:13:13 | 4:26:26 |
| 0:10:05 | 5.95 | 0:02:31 | 0:05:03 | 0:31:20 | 1:02:37 | 2:12:06 | 4:24:12 |
| 0:10:00 | 6.00 | 0:02:30 | 0:05:00 | 0:31:04 | 1:02:06 | 2:11:00 | 4:22:00 |
| 0:09:55 | 6.05 | 0:02:29 | 0:04:58 | 0:30:49 | 1:01:35 | 2:09:55 | 4:19:50 |
| 0:09:50 | 6.10 | 0:02:28 | 0:04:55 | 0:30:34 | 1:01:05 | 2:08:51 | 4:17:42 |
| 0:09:45 | 6.15 | 0:02:26 | 0:04:53 | 0:30:19 | 1:00:35 | 2:07:48 | 4:15:37 |
| 0:09:41 | 6.20 | 0:02:25 | 0:04:50 | 0:30:04 | 1:00:06 | 2:06:46 | 4:13:33 |
| 0:09:36 | 6.25 | 0:02:24 | 0:04:48 | 0:29:50 | 0:59:37 | 2:05:46 | 4:11:31 |
| 0:09:31 | 6.30 | 0:02:23 | 0:04:46 | 0:29:35 | 0:59:09 | 2:04:46 | 4:09:31 |
| 0:09:27 | 6.35 | 0:02:22 | 0:04:43 | 0:29:21 | 0:58:41 | 2:03:47 | 4:07:34 |
| 0:09:23 | 6.40 | 0:02:21 | 0:04:41 | 0:29:08 | 0:58:13 | 2:02:49 | 4:05:38 |
| 0:09:18 | 6.45 | 0:02:20 | 0:04:39 | 0:28:54 | 0:57:46 | 2:01:52 | 4:03:43 |
| 0:09:14 | 6.50 | 0:02:18 | 0:04:37 | 0:28:41 | 0:57:19 | 2:00:55 | 4:01:51 |
| 0:09:10 | 6.55 | 0:02:17 | 0:04:35 | 0:28:28 | 0:56:53 | 2:00:00 | 4:00:00 |
| 0:09:05 | 6.60 | 0:02:16 | 0:04:33 | 0:28:15 | 0:56:27 | 1:59:05 | 3:58:11 |
| 0:09:01 | 6.65 | 0:02:15 | 0:04:31 | 0:28:02 | 0:56:02 | 1:58:12 | 3:56:23 |
| 0:08:57 | 6.70 | 0:02:14 | 0:04:29 | 0:27:49 | 0:55:37 | 1:57:19 | 3:54:38 |
| 0:08:53 | 6.75 | 0:02:13 | 0:04:27 | 0:27:37 | 0:55:12 | 1:56:27 | 3:52:53 |
| 0:08:49 | 6.80 | 0:02:12 | 0:04:25 | 0:27:25 | 0:54:48 | 1:55:35 | 3:51:11 |
| 0:08:46 | 6.85 | 0:02:11 | 0:04:23 | 0:27:13 | 0:54:24 | 1:54:45 | 3:49:29 |
| 0:08:42 | 6.90 | 0:02:10 | 0:04:21 | 0:27:01 | 0:54:00 | 1:53:55 | 3:47:50 |
| 0:08:38 | 6.95 | 0:02:09 | 0:04:19 | 0:26:49 | 0:53:37 | 1:53:06 | 3:46:11 |
| 0:08:34 | 7.00 | 0:02:09 | 0:04:17 | 0:26:38 | 0:53:14 | 1:52:17 | 3:44:34 |
| 0:08:31 | 7.05 | 0:02:08 | 0:04:15 | 0:26:27 | 0:52:51 | 1:51:29 | 3:42:59 |
| 0:08:27 | 7.10 | 0:02:07 | 0:04:14 | 0:26:15 | 0:52:29 | 1:50:42 | 3:41:25 |
| 0:08:23 | 7.15 | 0:02:06 | 0:04:12 | 0:26:04 | 0:52:07 | 1:49:56 | 3:39:52 |
| 0:08:20 | 7.20 | 0:02:05 | 0:04:10 | 0:25:54 | 0:51:45 | 1:49:10 | 3:38:20 |
| 0:08:17 | 7.25 | 0:02:04 | 0:04:08 | 0:25:43 | 0:51:24 | 1:48:25 | 3:36:50 |
| 0:08:13 | 7.30 | 0:02:03 | 0:04:07 | 0:25:32 | 0:51:02 | 1:47:40 | 3:35:21 |
| 0:08:10 | 7.35 | 0:02:02 | 0:04:05 | 0:25:22 | 0:50:42 | 1:46:56 | 3:33:53 |
| 0:08:06 | 7.40 | 0:02:02 | 0:04:03 | 0:25:12 | 0:50:21 | 1:46:13 | 3:32:26 |
| 0:08:03 | 7.45 | 0:02:01 | 0:04:02 | 0:25:01 | 0:50:01 | 1:45:30 | 3:31:00 |
| 0:08:00 | 7.50 | 0:02:00 | 0:04:00 | 0:24:51 | 0:49:41 | 1:44:48 | 3:29:36 |
| 0:07:57 | 7.55 | 0:01:59 | 0:03:58 | 0:24:41 | 0:49:21 | 1:44:06 | 3:28:13 |
| 0:07:54 | 7.60 | 0:01:58 | 0:03:57 | 0:24:32 | 0:49:02 | 1:43:25 | 3:26:51 |
| 0:07:51 | 7.65 | 0:01:58 | 0:03:55 | 0:24:22 | 0:48:42 | 1:42:45 | 3:25:29 |
| 0:07:48 | 7.70 | 0:01:57 | 0:03:54 | 0:24:13 | 0:48:23 | 1:42:05 | 3:24:09 |
| 0:07:45 | 7.75 | 0:01:56 | 0:03:52 | 0:24:03 | 0:48:05 | 1:41:25 | 3:22:50 |
| 0:07:42 | 7.80 | 0:01:55 | 0:03:51 | 0:23:54 | 0:47:46 | 1:40:46 | 3:21:32 |
| 0:07:39 | 7.85 | 0:01:55 | 0:03:49 | 0:23:45 | 0:47:28 | 1:40:08 | 3:20:15 |
| 0:07:36 | 7.90 | 0:01:54 | 0:03:48 | 0:23:36 | 0:47:10 | 1:39:30 | 3:18:59 |
| 0:07:33 | 7.95 | 0:01:53 | 0:03:46 | 0:23:27 | 0:46:52 | 1:38:52 | 3:17:44 |
| 0:07:30 | 8.00 | 0:01:53 | 0:03:45 | 0:23:18 | 0:46:35 | 1:38:15 | 3:16:30 |
| 0:07:27 | 8.05 | 0:01:52 | 0:03:44 | 0:23:09 | 0:46:17 | 1:37:38 | 3:15:17 |
| 0:07:24 | 8.10 | 0:01:51 | 0:03:42 | 0:23:01 | 0:46:00 | 1:37:02 | 3:14:04 |
| 0:07:22 | 8.15 | 0:01:50 | 0:03:41 | 0:22:52 | 0:45:43 | 1:36:27 | 3:12:53 |
| 0:07:19 | 8.20 | 0:01:50 | 0:03:40 | 0:22:44 | 0:45:26 | 1:35:51 | 3:11:42 |
| 0:07:16 | 8.25 | 0:01:49 | 0:03:38 | 0:22:36 | 0:45:10 | 1:35:16 | 3:10:33 |
| 0:07:14 | 8.30 | 0:01:48 | 0:03:37 | 0:22:28 | 0:44:53 | 1:34:42 | 3:09:24 |
| 0:07:11 | 8.35 | 0:01:48 | 0:03:36 | 0:22:20 | 0:44:37 | 1:34:08 | 3:08:16 |
| 0:07:09 | 8.40 | 0:01:47 | 0:03:34 | 0:22:12 | 0:44:21 | 1:33:34 | 3:07:09 |
| 0:07:06 | 8.45 | 0:01:47 | 0:03:33 | 0:22:04 | 0:44:06 | 1:33:01 | 3:06:02 |
| 0:07:04 | 8.50 | 0:01:46 | 0:03:32 | 0:21:56 | 0:43:50 | 1:32:28 | 3:04:56 |
| 0:07:01 | 8.55 | 0:01:45 | 0:03:31 | 0:21:48 | 0:43:35 | 1:31:56 | 3:03:52 |
| 0:06:59 | 8.60 | 0:01:45 | 0:03:29 | 0:21:41 | 0:43:20 | 1:31:24 | 3:02:47 |
| 0:06:56 | 8.65 | 0:01:44 | 0:03:28 | 0:21:33 | 0:43:05 | 1:30:52 | 3:01:44 |
| 0:06:54 | 8.70 | 0:01:43 | 0:03:27 | 0:21:26 | 0:42:50 | 1:30:21 | 3:00:41 |
| 0:06:51 | 8.75 | 0:01:43 | 0:03:26 | 0:21:18 | 0:42:35 | 1:29:50 | 2:59:39 |
| 0:06:49 | 8.80 | 0:01:42 | 0:03:25 | 0:21:11 | 0:42:20 | 1:29:19 | 2:58:38 |
| 0:06:47 | 8.85 | 0:01:42 | 0:03:23 | 0:21:04 | 0:42:06 | 1:28:49 | 2:57:38 |
| 0:06:44 | 8.90 | 0:01:41 | 0:03:22 | 0:20:57 | 0:41:52 | 1:28:19 | 2:56:38 |
| 0:06:42 | 8.95 | 0:01:41 | 0:03:21 | 0:20:50 | 0:41:38 | 1:27:49 | 2:55:39 |
| 0:06:40 | 9.00 | 0:01:40 | 0:03:20 | 0:20:43 | 0:41:24 | 1:27:20 | 2:54:40 |
| 0:06:38 | 9.05 | 0:01:39 | 0:03:19 | 0:20:36 | 0:41:10 | 1:26:51 | 2:53:42 |
| 0:06:36 | 9.10 | 0:01:39 | 0:03:18 | 0:20:29 | 0:40:57 | 1:26:22 | 2:52:45 |
| 0:06:33 | 9.15 | 0:01:38 | 0:03:17 | 0:20:22 | 0:40:43 | 1:25:54 | 2:51:48 |
| 0:06:31 | 9.20 | 0:01:38 | 0:03:16 | 0:20:16 | 0:40:30 | 1:25:26 | 2:50:52 |
| 0:06:29 | 9.25 | 0:01:37 | 0:03:15 | 0:20:09 | 0:40:17 | 1:24:58 | 2:49:57 |
| 0:06:27 | 9.30 | 0:01:37 | 0:03:14 | 0:20:03 | 0:40:04 | 1:24:31 | 2:49:02 |
| 0:06:25 | 9.35 | 0:01:36 | 0:03:13 | 0:19:56 | 0:39:51 | 1:24:04 | 2:48:08 |
| 0:06:23 | 9.40 | 0:01:36 | 0:03:11 | 0:19:50 | 0:39:38 | 1:23:37 | 2:47:14 |
| 0:06:21 | 9.45 | 0:01:35 | 0:03:10 | 0:19:44 | 0:39:26 | 1:23:10 | 2:46:21 |
| 0:06:19 | 9.50 | 0:01:35 | 0:03:09 | 0:19:37 | 0:39:13 | 1:22:44 | 2:45:28 |
| 0:06:17 | 9.55 | 0:01:34 | 0:03:08 | 0:19:31 | 0:39:01 | 1:22:18 | 2:44:36 |
| 0:06:15 | 9.60 | 0:01:34 | 0:03:08 | 0:19:25 | 0:38:49 | 1:21:53 | 2:43:45 |
| 0:06:13 | 9.65 | 0:01:33 | 0:03:07 | 0:19:19 | 0:38:37 | 1:21:27 | 2:42:54 |
| 0:06:11 | 9.70 | 0:01:33 | 0:03:06 | 0:19:13 | 0:38:25 | 1:21:02 | 2:42:04 |
| 0:06:09 | 9.75 | 0:01:32 | 0:03:05 | 0:19:07 | 0:38:13 | 1:20:37 | 2:41:14 |
| 0:06:07 | 9.80 | 0:01:32 | 0:03:04 | 0:19:01 | 0:38:01 | 1:20:12 | 2:40:24 |
| 0:06:05 | 9.85 | 0:01:31 | 0:03:03 | 0:18:56 | 0:37:50 | 1:19:48 | 2:39:36 |
| 0:06:04 | 9.90 | 0:01:31 | 0:03:02 | 0:18:50 | 0:37:38 | 1:19:24 | 2:38:47 |
| 0:06:02 | 9.95 | 0:01:30 | 0:03:01 | 0:18:44 | 0:37:27 | 1:19:00 | 2:37:59 |
| 0:06:00 | 10.00 | 0:01:30 | 0:03:00 | 0:18:39 | 0:37:16 | 1:18:36 | 2:37:12 |
| 0:05:58 | 10.05 | 0:01:30 | 0:02:59 | 0:18:33 | 0:37:04 | 1:18:13 | 2:36:25 |
| 0:05:56 | 10.10 | 0:01:29 | 0:02:58 | 0:18:27 | 0:36:53 | 1:17:49 | 2:35:39 |
| 0:05:55 | 10.15 | 0:01:29 | 0:02:57 | 0:18:22 | 0:36:43 | 1:17:26 | 2:34:53 |
| 0:05:53 | 10.20 | 0:01:28 | 0:02:56 | 0:18:17 | 0:36:32 | 1:17:04 | 2:34:07 |
| 0:05:51 | 10.25 | 0:01:28 | 0:02:56 | 0:18:11 | 0:36:21 | 1:16:41 | 2:33:22 |
| 0:05:50 | 10.30 | 0:01:27 | 0:02:55 | 0:18:06 | 0:36:10 | 1:16:19 | 2:32:37 |
| 0:05:48 | 10.35 | 0:01:27 | 0:02:54 | 0:18:01 | 0:36:00 | 1:15:57 | 2:31:53 |
| 0:05:46 | 10.40 | 0:01:27 | 0:02:53 | 0:17:56 | 0:35:50 | 1:15:35 | 2:31:09 |
| 0:05:44 | 10.45 | 0:01:26 | 0:02:52 | 0:17:50 | 0:35:39 | 1:15:13 | 2:30:26 |
| 0:05:43 | 10.50 | 0:01:26 | 0:02:51 | 0:17:45 | 0:35:29 | 1:14:51 | 2:29:43 |
| 0:05:41 | 10.55 | 0:01:25 | 0:02:51 | 0:17:40 | 0:35:19 | 1:14:30 | 2:29:00 |
| 0:05:40 | 10.60 | 0:01:25 | 0:02:50 | 0:17:35 | 0:35:09 | 1:14:09 | 2:28:18 |
| 0:05:38 | 10.65 | 0:01:25 | 0:02:49 | 0:17:30 | 0:34:59 | 1:13:48 | 2:27:36 |
| 0:05:36 | 10.70 | 0:01:24 | 0:02:48 | 0:17:25 | 0:34:49 | 1:13:27 | 2:26:55 |
| 0:05:35 | 10.75 | 0:01:24 | 0:02:47 | 0:17:20 | 0:34:40 | 1:13:07 | 2:26:14 |
| 0:05:33 | 10.80 | 0:01:23 | 0:02:47 | 0:17:16 | 0:34:30 | 1:12:47 | 2:25:33 |
| 0:05:32 | 10.85 | 0:01:23 | 0:02:46 | 0:17:11 | 0:34:20 | 1:12:27 | 2:24:53 |
| 0:05:30 | 10.90 | 0:01:23 | 0:02:45 | 0:17:06 | 0:34:11 | 1:12:07 | 2:24:13 |
| 0:05:29 | 10.95 | 0:01:22 | 0:02:44 | 0:17:01 | 0:34:02 | 1:11:47 | 2:23:34 |
| 0:05:27 | 11.00 | 0:01:22 | 0:02:44 | 0:16:57 | 0:33:52 | 1:11:27 | 2:22:55 |
| 0:05:26 | 11.05 | 0:01:21 | 0:02:43 | 0:16:52 | 0:33:43 | 1:11:08 | 2:22:16 |
| 0:05:24 | 11.10 | 0:01:21 | 0:02:42 | 0:16:48 | 0:33:34 | 1:10:49 | 2:21:37 |
| 0:05:23 | 11.15 | 0:01:21 | 0:02:41 | 0:16:43 | 0:33:25 | 1:10:30 | 2:20:59 |
| 0:05:21 | 11.20 | 0:01:20 | 0:02:41 | 0:16:39 | 0:33:16 | 1:10:11 | 2:20:21 |
| 0:05:20 | 11.25 | 0:01:20 | 0:02:40 | 0:16:34 | 0:33:07 | 1:09:52 | 2:19:44 |
| 0:05:19 | 11.30 | 0:01:20 | 0:02:39 | 0:16:30 | 0:32:58 | 1:09:33 | 2:19:07 |
| 0:05:17 | 11.35 | 0:01:19 | 0:02:39 | 0:16:25 | 0:32:50 | 1:09:15 | 2:18:30 |
| 0:05:16 | 11.40 | 0:01:19 | 0:02:38 | 0:16:21 | 0:32:41 | 1:08:57 | 2:17:54 |
| 0:05:14 | 11.45 | 0:01:19 | 0:02:37 | 0:16:17 | 0:32:32 | 1:08:39 | 2:17:18 |
| 0:05:13 | 11.50 | 0:01:18 | 0:02:37 | 0:16:13 | 0:32:24 | 1:08:21 | 2:16:42 |
| 0:05:12 | 11.55 | 0:01:18 | 0:02:36 | 0:16:08 | 0:32:16 | 1:08:03 | 2:16:06 |
| 0:05:10 | 11.60 | 0:01:18 | 0:02:35 | 0:16:04 | 0:32:07 | 1:07:46 | 2:15:31 |
| 0:05:09 | 11.65 | 0:01:17 | 0:02:35 | 0:16:00 | 0:31:59 | 1:07:28 | 2:14:56 |
| 0:05:08 | 11.70 | 0:01:17 | 0:02:34 | 0:15:56 | 0:31:51 | 1:07:11 | 2:14:22 |
| 0:05:06 | 11.75 | 0:01:17 | 0:02:33 | 0:15:52 | 0:31:43 | 1:06:54 | 2:13:47 |
| 0:05:05 | 11.80 | 0:01:16 | 0:02:33 | 0:15:48 | 0:31:35 | 1:06:37 | 2:13:13 |
| 0:05:04 | 11.85 | 0:01:16 | 0:02:32 | 0:15:44 | 0:31:27 | 1:06:20 | 2:12:39 |
| 0:05:03 | 11.90 | 0:01:16 | 0:02:31 | 0:15:40 | 0:31:19 | 1:06:03 | 2:12:06 |
| 0:05:01 | 11.95 | 0:01:15 | 0:02:31 | 0:15:36 | 0:31:11 | 1:05:46 | 2:11:33 |
| 0:05:00 | 12.00 | 0:01:15 | 0:02:30 | 0:15:32 | 0:31:03 | 1:05:30 | 2:11:00 |
| 0:04:59 | 12.05 | 0:01:15 | 0:02:29 | 0:15:28 | 0:30:55 | 1:05:14 | 2:10:27 |
| 0:04:58 | 12.10 | 0:01:14 | 0:02:29 | 0:15:24 | 0:30:48 | 1:04:58 | 2:09:55 |
| 0:04:56 | 12.15 | 0:01:14 | 0:02:28 | 0:15:21 | 0:30:40 | 1:04:41 | 2:09:23 |
| 0:04:55 | 12.20 | 0:01:14 | 0:02:28 | 0:15:17 | 0:30:32 | 1:04:26 | 2:08:51 |
| 0:04:54 | 12.25 | 0:01:13 | 0:02:27 | 0:15:13 | 0:30:25 | 1:04:10 | 2:08:20 |
| 0:04:53 | 12.30 | 0:01:13 | 0:02:26 | 0:15:09 | 0:30:18 | 1:03:54 | 2:07:48 |
| 0:04:51 | 12.35 | 0:01:13 | 0:02:26 | 0:15:06 | 0:30:10 | 1:03:39 | 2:07:17 |
| 0:04:50 | 12.40 | 0:01:13 | 0:02:25 | 0:15:02 | 0:30:03 | 1:03:23 | 2:06:46 |
| 0:04:49 | 12.45 | 0:01:12 | 0:02:25 | 0:14:58 | 0:29:56 | 1:03:08 | 2:06:16 |
| 0:04:48 | 12.50 | 0:01:12 | 0:02:24 | 0:14:55 | 0:29:48 | 1:02:53 | 2:05:46 |
| 0:04:47 | 12.55 | 0:01:12 | 0:02:23 | 0:14:51 | 0:29:41 | 1:02:38 | 2:05:16 |
| 0:04:46 | 12.60 | 0:01:11 | 0:02:23 | 0:14:48 | 0:29:34 | 1:02:23 | 2:04:46 |
| 0:04:45 | 12.65 | 0:01:11 | 0:02:22 | 0:14:44 | 0:29:27 | 1:02:08 | 2:04:16 |
| 0:04:43 | 12.70 | 0:01:11 | 0:02:22 | 0:14:41 | 0:29:20 | 1:01:53 | 2:03:47 |
| 0:04:42 | 12.75 | 0:01:11 | 0:02:21 | 0:14:37 | 0:29:13 | 1:01:39 | 2:03:18 |
| 0:04:41 | 12.80 | 0:01:10 | 0:02:21 | 0:14:34 | 0:29:07 | 1:01:24 | 2:02:49 |
| 0:04:40 | 12.85 | 0:01:10 | 0:02:20 | 0:14:30 | 0:29:00 | 1:01:10 | 2:02:20 |
| 0:04:39 | 12.90 | 0:01:10 | 0:02:20 | 0:14:27 | 0:28:53 | 1:00:56 | 2:01:52 |
| 0:04:38 | 12.95 | 0:01:09 | 0:02:19 | 0:14:24 | 0:28:46 | 1:00:42 | 2:01:23 |
| 0:04:37 | 13.00 | 0:01:09 | 0:02:18 | 0:14:20 | 0:28:40 | 1:00:28 | 2:00:55 |
| 0:04:36 | 13.05 | 0:01:09 | 0:02:18 | 0:14:17 | 0:28:33 | 1:00:14 | 2:00:28 |
| 0:04:35 | 13.10 | 0:01:09 | 0:02:17 | 0:14:14 | 0:28:27 | 1:00:00 | 2:00:00 |
| 0:04:34 | 13.15 | 0:01:08 | 0:02:17 | 0:14:11 | 0:28:20 | 0:59:46 | 1:59:33 |
| 0:04:33 | 13.20 | 0:01:08 | 0:02:16 | 0:14:07 | 0:28:14 | 0:59:33 | 1:59:05 |
| 0:04:32 | 13.25 | 0:01:08 | 0:02:16 | 0:14:04 | 0:28:07 | 0:59:19 | 1:58:38 |
| 0:04:31 | 13.30 | 0:01:08 | 0:02:15 | 0:14:01 | 0:28:01 | 0:59:06 | 1:58:12 |
| 0:04:30 | 13.35 | 0:01:07 | 0:02:15 | 0:13:58 | 0:27:55 | 0:58:53 | 1:57:45 |
| 0:04:29 | 13.40 | 0:01:07 | 0:02:14 | 0:13:55 | 0:27:48 | 0:58:39 | 1:57:19 |
| 0:04:28 | 13.45 | 0:01:07 | 0:02:14 | 0:13:52 | 0:27:42 | 0:58:26 | 1:56:53 |
| 0:04:27 | 13.50 | 0:01:07 | 0:02:13 | 0:13:49 | 0:27:36 | 0:58:13 | 1:56:27 |
| 0:04:26 | 13.55 | 0:01:06 | 0:02:13 | 0:13:45 | 0:27:30 | 0:58:00 | 1:56:01 |
| 0:04:25 | 13.60 | 0:01:06 | 0:02:12 | 0:13:42 | 0:27:24 | 0:57:48 | 1:55:35 |
| 0:04:24 | 13.65 | 0:01:06 | 0:02:12 | 0:13:39 | 0:27:18 | 0:57:35 | 1:55:10 |
| 0:04:23 | 13.70 | 0:01:06 | 0:02:11 | 0:13:36 | 0:27:12 | 0:57:22 | 1:54:45 |
| 0:04:22 | 13.75 | 0:01:05 | 0:02:11 | 0:13:33 | 0:27:06 | 0:57:10 | 1:54:20 |
| 0:04:21 | 13.80 | 0:01:05 | 0:02:10 | 0:13:31 | 0:27:00 | 0:56:57 | 1:53:55 |
| 0:04:20 | 13.85 | 0:01:05 | 0:02:10 | 0:13:28 | 0:26:54 | 0:56:45 | 1:53:30 |
| 0:04:19 | 13.90 | 0:01:05 | 0:02:09 | 0:13:25 | 0:26:48 | 0:56:33 | 1:53:06 |
| 0:04:18 | 13.95 | 0:01:05 | 0:02:09 | 0:13:22 | 0:26:43 | 0:56:21 | 1:52:41 |
| 0:04:17 | 14.00 | 0:01:04 | 0:02:09 | 0:13:19 | 0:26:37 | 0:56:09 | 1:52:17 |
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