Assume PRs of 3:5x low, about 8:10, 14:1x, and 29:4x. I have a teammate who runs much closer to 5000 pace than 10000 pace, but he's also tall and has crappy (relatively) mile times. But then I know someone else who runs it far closer to 10000 pace.
For someone targeting 8:45 on debut, how would you recommend pacing? 2:57, 2:57, 2:51?