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| Goals | Time | VDOT | Goals | Time | VDOT | Goals | Time | VDOT |
|---|
| 8K | 0:50:00 | 30.0 | 20K | 1:45:00 | 40.0 | M | 3:10:00 | 50.0 |
| 10M | 1:45:00 | 30.5 | HM | 1:50:00 | 40.5 | 10K | 0:41:00 | 50.5 |
| 5K | 0:30:00 | 31.0 | 10K | 0:49:00 | 41.0 | HM | 1:30:00 | 51.0 |
| 15K | 1:35:00 | 31.5 | 15K | 1:15:00 | 41.5 | 15K | 1:02:03 | 51.5 |
| 5K | 0:29:00 | 32.0 | 10M | 1:20:00 | 42.0 | 10K | 0:40:00 | 52.0 |
| 10K | 1:00:00 | 32.5 | HM | 1:45:00 | 42.5 | 15K | 1:01:01 | 52.5 |
| 3K | 0:16:30 | 33.0 | 10K | 0:47:00 | 43.0 | 5K | 0:19:00 | 53.0 |
| 15K | 1:30:00 | 33.5 | 30K | 2:30:00 | 43.5 | M | 3:00:00 | 53.5 |
| 20K | 2:00:00 | 34.0 | 10K | 0:46:00 | 44.0 | 30K | 2:05:00 | 54.0 |
| 8K | 0:45:00 | 34.5 | 5K | 0:22:00 | 44.5 | HM | 1:25:00 | 54.5 |
| 30K | 3:00:00 | 35.0 | HM | 1:40:00 | 45.0 | 10K | 0:38:00 | 55.0 |
| 15K | 1:25:00 | 35.5 | 10K | 0:45:00 | 45.5 | HM | 1:23:45 | 55.5 |
| 10K | 0:55:00 | 36.0 | M | 3:25:00 | 46.0 | 10M | 1:02:03 | 56.0 |
| HM | 2:00:00 | 36.5 | 10K | 0:44:00 | 46.5 | 5K | 0:18:00 | 56.5 |
| 3K | 0:15:00 | 37.0 | 5K | 0:21:00 | 47.0 | 10K | 0:37:00 | 57.0 |
| 20K | 1:50:00 | 38.0 | 20K | 1:30:00 | 47.5 | M | 2:50:00 | 57.5 |
| 10K | 0:52:00 | 38.0 | 3K | 0:12:00 | 48.0 | 5K | 0:17:30 | 58.0 |
| 5K | 0:25:00 | 38.5 | 15K | 1:05:00 | 48.5 | HM | 1:20:00 | 58.5 |
| 10M | 1:25:00 | 39.0 | 10K | 0:42:00 | 49.0 | 3K | 0:10:00 | 59.0 |
| 8K | 0:40:00 | 39.5 | 30K | 2:15:00 | 49.5 | M | 2:45:00 | 59.5 |
| 10K | 0:50:00 | 40.0 | 5K | 0:20:00 | 50.0 | 5K | 0:17:00 | 60.0 |
