Paces

​1000's (based on 10 mile time) with 3 minute slow recoveries
Sub 60 = 3:23 - 3:28
Sub 65 = 3:33 - 3:38
Sub 70 = 3:50 - 3:55
Sub 75 = 4:05 - 4:10
Sub 80 = 4:18 - 4:23
Sub 85 = 4:27 - 4:32
Sub 90 = 4:42 - 4:47
Sub 95 = 4:59 - 5:04
Sub 100 = 5:11 - 5:15
Sub 105 = 5:30 - 5:35
Sub 110 = 5:45 - 5:50
Sub 115 = 6:00 - 6:10
Sub 120 = 6:15 - 6:25

1000's (based on 5K time)
Sub 17:00 = 3:20 - 3:28
Sub 18:00 = 3:30 - 3:38
Sub 19:00 = 3:40 - 3:47
Sub 20:00 = 3:55 - 4:02
Sub 21:00 = 4:03 - 4:09
Sub 22:00 = 4:12 - 4:19
Sub 23:00 = 4:20 - 4:26
Sub 24:00 = 4:30 - 4:38
Sub 25:00 = 4:42 - 4:48
Sub 26:00 = 4:52 - 4:58
Sub 27:00 = 5:04 - 5:12
Sub 28:00 = 5:16 - 5:24
Sub 29:00 = 5:28 - 5:36
Sub 30:00 = 5:42 - 5:50
Sub 31:00 = 5:54 - 6:02
Sub 32:00 = 6:05 - 6:12