The 10 km, 5 km and 3 km are all timed runs. The course is a certified IAAF AIMS course so you can use your time as an official time for other runs.
Course records are :
10 km male 32.19 female 34.54
5 km male 16.39 female 18.56
3 km male 10.19 female 11.14
You don't have to be part of a team to participate. If you are registering as an individual just select this option when you register. You can enter more than one run type e.g 5 km and 10 km (the events are scheduled so that you can participate in both). After completing the registration form you have the option to add yourself to another run.