| 100 Yards | 200 Yards | 300 Yards | 400 Yards | 1/4 Mile (440 Yards) | 500 Yards | 600 Yards | 700 Yards | 800 Yards | 1/2 Mile (880 Yards) | 900 Yards | 1000 Yards | 1 Mile (1760 Yards) | 1.2 Miles (2112 Yards) Half Iron - 1:10 Cutoff | 2.4 Miles (4224 Yards) Full Iron - 2:20 Cutoff |
| 1:00 | 2:00 | 3:00 | 4:00 | 4:24 | 5:00 | 6:00 | 7:00 | 8:00 | 8:48 | 9:00 | 10:00 | 17:36 | 21:07 | 42:14 |
| 1:10 | 2:20 | 3:30 | 4:40 | 5:08 | 5:50 | 7:00 | 8:10 | 9:20 | 10:16 | 10:30 | 11:40 | 20:32 | 24:38 | 49:16 |
| 1:20 | 2:40 | 4:00 | 5:20 | 5:52 | 6:40 | 8:00 | 9:20 | 10:40 | 11:44 | 12:00 | 13:20 | 23:28 | 28:09 | 56:19 |
| 1:30 | 3:00 | 4:30 | 6:00 | 6:36 | 7:30 | 9:00 | 10:30 | 12:00 | 13:12 | 13:30 | 15:00 | 26:24 | 31:40 | 1:03:21 |
| 1:40 | 3:20 | 5:00 | 6:40 | 7:20 | 8:20 | 10:00 | 11:40 | 13:20 | 14:40 | 15:00 | 16:40 | 29:20 | 35:12 | 1:10:24 |
| 1:50 | 3:40 | 5:30 | 7:20 | 8:04 | 9:10 | 11:00 | 12:50 | 14:40 | 16:08 | 16:30 | 18:20 | 32:16 | 38:43 | 1:17:26 |
| 2:00 | 4:00 | 6:00 | 8:00 | 8:48 | 10:00 | 12:00 | 14:00 | 16:00 | 17:36 | 18:00 | 20:00 | 35:12 | 42:14 | 1:24:28 |
| 2:10 | 4:20 | 6:30 | 8:40 | 9:32 | 10:50 | 13:00 | 15:10 | 17:20 | 19:04 | 19:30 | 21:40 | 38:08 | 45:45 | 1:31:31 |
| 2:20 | 4:40 | 7:00 | 9:20 | 10:16 | 11:40 | 14:00 | 16:20 | 18:40 | 20:32 | 21:00 | 23:20 | 41:04 | 49:16 | 1:38:33 |
| 2:30 | 5:00 | 7:30 | 10:00 | 11:00 | 12:30 | 15:00 | 17:30 | 20:00 | 22:00 | 22:30 | 25:00 | 44:00 | 52:48 | 1:45:36 |
| 2:40 | 5:20 | 8:00 | 10:40 | 11:44 | 13:20 | 16:00 | 18:40 | 21:20 | 23:28 | 24:00 | 26:40 | 46:56 | 56:19 | 1:52:38 |
| 2:50 | 5:40 | 8:30 | 11:20 | 12:28 | 14:10 | 17:00 | 19:50 | 22:40 | 24:56 | 25:30 | 28:20 | 49:52 | 59:50 | 1:59:40 |
| 3:00 | 6:00 | 9:00 | 12:00 | 13:12 | 15:00 | 18:00 | 21:00 | 24:00 | 26:24 | 27:00 | 30:00 | 52:48 | 1:03:21 | 2:06:43 |
| 3:10 | 6:20 | 9:30 | 12:40 | 13:56 | 15:50 | 19:00 | 22:10 | 25:20 | 27:52 | 28:30 | 31:40 | 55:44 | 1:06:52 | 2:13:45 |
| 3:20 | 6:40 | 10:00 | 13:20 | 14:40 | 16:40 | 20:00 | 23:20 | 26:40 | 29:20 | 30:00 | 33:20 | 58:40 | 1:10:24 | 2:20:48 |
| 3:30 | 7:00 | 10:30 | 14:00 | 15:24 | 17:30 | 21:00 | 24:30 | 28:00 | 30:48 | 31:30 | 35:00 | 1:01:36 | 1:13:55 | 2:27:50 |
| 3:40 | 7:20 | 11:00 | 14:40 | 16:08 | 18:20 | 22:00 | 25:40 | 29:20 | 32:16 | 33:00 | 36:40 | 1:04:32 | 1:17:26 | 2:34:52 |
| 3:50 | 7:40 | 11:30 | 15:20 | 16:52 | 19:10 | 23:00 | 26:50 | 30:40 | 33:44 | 34:30 | 38:20 | 1:07:28 | 1:20:57 | 2:41:55 |
| 4:00 | 8:00 | 12:00 | 16:00 | 17:36 | 20:00 | 24:00 | 28:00 | 32:00 | 35:12 | 36:00 | 40:00 | 1:10:24 | 1:24:28 | 2:48:57 |
| 100 Meters | 200 Meters | 300 Meters | 400 Meters | 1/4 Mile (402 Meters) | 500 Meters | 600 Meters | 700 Meters | 800 Meters | 1/2 Mile (804 Meters) | 900 Meters | 1000 Meters | 1 Mile (1609 Meters) | 1.2 Miles (1931 Meters) Half Iron - 1:10 Cutoff | 2.4 Miles (3862 Meters) Full Iron - 2:20 Cutoff |
| 1:00 | 2:00 | 3:00 | 4:00 | 4:01 | 5:00 | 6:00 | 7:00 | 8:00 | 8:02 | 9:00 | 10:00 | 16:05 | 19:18 | 38:37 |
| 1:10 | 2:20 | 3:30 | 4:40 | 4:41 | 5:50 | 7:00 | 8:10 | 9:20 | 9:22 | 10:30 | 11:40 | 18:46 | 22:31 | 45:03 |
| 1:20 | 2:40 | 4:00 | 5:20 | 5:21 | 6:40 | 8:00 | 9:20 | 10:40 | 10:43 | 12:00 | 13:20 | 21:27 | 25:44 | 51:29 |
| 1:30 | 3:00 | 4:30 | 6:00 | 6:01 | 7:30 | 9:00 | 10:30 | 12:00 | 12:03 | 13:30 | 15:00 | 24:08 | 28:57 | 57:55 |
| 1:40 | 3:20 | 5:00 | 6:40 | 6:41 | 8:20 | 10:00 | 11:40 | 13:20 | 13:23 | 15:00 | 16:40 | 26:49 | 32:10 | 1:04:21 |
| 1:50 | 3:40 | 5:30 | 7:20 | 7:22 | 9:10 | 11:00 | 12:50 | 14:40 | 14:44 | 16:30 | 18:20 | 29:29 | 35:24 | 1:10:48 |
| 2:00 | 4:00 | 6:00 | 8:00 | 8:02 | 10:00 | 12:00 | 14:00 | 16:00 | 16:04 | 18:00 | 20:00 | 32:10 | 38:37 | 1:17:14 |
| 2:10 | 4:20 | 6:30 | 8:40 | 8:42 | 10:50 | 13:00 | 15:10 | 17:20 | 17:25 | 19:30 | 21:40 | 34:51 | 41:50 | 1:23:40 |
| 2:20 | 4:40 | 7:00 | 9:20 | 9:22 | 11:40 | 14:00 | 16:20 | 18:40 | 18:45 | 21:00 | 23:20 | 37:32 | 45:03 | 1:30:06 |
| 2:30 | 5:00 | 7:30 | 10:00 | 10:02 | 12:30 | 15:00 | 17:30 | 20:00 | 20:05 | 22:30 | 25:00 | 40:13 | 48:16 | 1:36:33 |
| 2:40 | 5:20 | 8:00 | 10:40 | 10:43 | 13:20 | 16:00 | 18:40 | 21:20 | 21:26 | 24:00 | 26:40 | 42:54 | 51:29 | 1:42:59 |
| 2:50 | 5:40 | 8:30 | 11:20 | 11:23 | 14:10 | 17:00 | 19:50 | 22:40 | 22:46 | 25:30 | 28:20 | 45:35 | 54:42 | 1:49:25 |
| 3:00 | 6:00 | 9:00 | 12:00 | 12:03 | 15:00 | 18:00 | 21:00 | 24:00 | 24:07 | 27:00 | 30:00 | 48:16 | 57:55 | 1:55:51 |
| 3:10 | 6:20 | 9:30 | 12:40 | 12:43 | 15:50 | 19:00 | 22:10 | 25:20 | 25:27 | 28:30 | 31:40 | 50:57 | 1:01:08 | 2:02:17 |
| 3:20 | 6:40 | 10:00 | 13:20 | 13:23 | 16:40 | 20:00 | 23:20 | 26:40 | 26:47 | 30:00 | 33:20 | 53:38 | 1:04:21 | 2:08:43 |
| 3:30 | 7:00 | 10:30 | 14:00 | 14:04 | 17:30 | 21:00 | 24:30 | 28:00 | 28:08 | 31:30 | 35:00 | 56:18 | 1:07:35 | 2:15:10 |
| 3:40 | 7:20 | 11:00 | 14:40 | 14:44 | 18:20 | 22:00 | 25:40 | 29:20 | 29:28 | 33:00 | 36:40 | 58:59 | 1:10:48 | 2:21:36 |
| 3:50 | 7:40 | 11:30 | 15:20 | 15:24 | 19:10 | 23:00 | 26:50 | 30:40 | 30:49 | 34:30 | 38:20 | 1:01:40 | 1:14:01 | 2:28:02 |
| 4:00 | 8:00 | 12:00 | 16:00 | 16:04 | 20:00 | 24:00 | 28:00 | 32:00 | 32:09 | 36:00 | 40:00 | 1:04:21 | 1:17:14 | 2:34:28 |