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Marathon Tempo-Tabelle:
1 km 5 km 10 km 15 km 20 km HM 25 km 30 km 35 km 40 km Marathon Km/h
3:00 15:00 30:00 45:00 1:00:00 1:03:18 1:15:00 1:30:00 1:45:00 2:00:00 2:06:35 20,00
3:05 15:25 30:50 46:15 1:01:40 1:05:03 1:17:05 1:32:30 1:47:55 2:03:20 2:10:06 19,46
3:10 15:50 31:40 47:30 1:03:20 1:06:49 1:19:10 1:35:00 1:50:50 2:06:40 2:13:37 18,95
3:15 16:15 32:30 48:45 1:05:00 1:08:34 1:21:15 1:37:30 1:53:45 2:10:00 2:17:08 18,46
3:20 16:40 33:20 50:00 1:06:40 1:10:20 1:23:20 1:40:00 1:56:40 2:13:20 2:20:39 18,00
3:25 17:05 34:10 51:15 1:08:20 1:12:05 1:25:25 1:42:30 1:59:35 2:16:40 2:24:10 17,56
3:30 17:30 35:00 52:30 1:10:00 1:13:50 1:27:30 1:45:00 2:02:30 2:20:00 2:27:41 17,14
3:35 17:55 35:50 53:45 1:11:40 1:15:36 1:29:35 1:47:30 2:05:25 2:23:20 2:31:12 16,74
3:40 18:20 36:40 55:00 1:13:20 1:17:21 1:31:40 1:50:00 2:08:20 2:26:40 2:34:43 16,36
3:45 18:45 37:30 56:15 1:15:00 1:19:07 1:33:45 1:52:30 2:11:15 2:30:00 2:38:14 16,00
3:50 19:10 38:20 57:30 1:16:40 1:20:52 1:35:50 1:55:00 2:14:10 2:33:20 2:41:45 15,65
3:55 19:35 39:10 58:45 1:18:20 1:22:38 1:37:55 1:57:30 2:17:05 2:36:40 2:45:16 15,32
4:00 20:00 40:00 1:00:00 1:20:00 1:24:23 1:40:00 2:00:00 2:20:00 2:40:00 2:48:47 15,00
4:05 20:25 40:50 1:01:15 1:21:40 1:26:09 1:42:05 2:02:30 2:22:55 2:43:20 2:52:18 14,69
4:10 20:50 41:40 1:02:30 1:23:20 1:27:54 1:44:10 2:05:00 2:25:50 2:46:40 2:55:49 14,40
4:15 21:15 42:30 1:03:45 1:25:00 1:29:40 1:46:15 2:07:30 2:28:45 2:50:00 2:59:20 14,12
4:20 21:40 43:20 1:05:00 1:26:40 1:31:25 1:48:20 2:10:00 2:31:40 2:53:20 3:02:51 13,85
4:25 22:05 44:10 1:06:15 1:28:20 1:33:11 1:50:25 2:12:30 2:34:35 2:56:40 3:06:22 13,58
4:30 22:30 45:00 1:07:30 1:30:00 1:34:56 1:52:30 2:15:00 2:37:30 3:00:00 3:09:53 13,32
4:35 22:55 45:50 1:08:45 1:31:40 1:36:42 1:54:35 2:17:30 2:40:25 3:03:20 3:13:24 13,00
4:40 23:20 46:40 1:10:00 1:33:20 1:38:27 1:56:40 2:20:00 2:43:20 3:06:40 3:16:55 12,85
4:45 23:45 47:30 1:11:15 1:35:00 1:40:13 1:58:45 2:22:30 2:46:15 3:10:00 3:20:26 12,63
4:50 24:10 48:20 1:12:30 1:36:40 1:41:58 2:00:50 2:25:00 2:49:10 3:13:20 3:23:57 12,41
4:55 24:35 49:10 1:13:45 1:38:20 1:43:44 2:02:55 2:27:30 2:52:05 3:16:40 3:27:28 12,20
5:00 25:00 50:00 1:15:00 1:40:00 1:45:29 2:05:00 2:30:00 2:55:00 3:20:00 3:30:58 12,00
5:05 25:25 50:50 1:16:15 1:41:40 1:47:15 2:07:05 2:32:30 2:57:55 3:23:20 3:34:29 11,80
5:10 25:50 51:40 1:17:30 1:43:20 1:49:00 2:09:10 2:35:00 3:00:50 3:26:40 3:38:00 11,61
5:15 26:15 52:30 1:18:45 1:45:00 1:50:46 2:11:15 2:37:30 3:03:45 3:30:00 3:41:31 11,43
5:20 26:40 53:20 1:20:00 1:46:40 1:52:31 2:13:20 2:40:00 3:06:40 3:33:20 3:45:02 11,25
5:25 27:05 54:10 1:21:15 1:48:20 1:54:17 2:15:25 2:42:30 3:09:35 3:36:40 3:48:33 11,08
5:30 27:30 55:00 1:22:30 1:50:00 1:56:02 2:17:30 2:45:00 3:12:30 3:40:00 3:52:04 10,91
5:35 27:55 55:50 1:23:45 1:51:40 1:57:48 2:19:35 2:47:30 3:15:25 3:43:20 3:55:35 10,75
5:40 28:20 56:40 1:25:00 1:53:20 1:59:33 2:21:40 2:50:00 3:18:20 3:46:40 3:59:06 10,59
5:45 28:45 57:30 1:26:15 1:55:00 2:01:19 2:23:45 2:52:30 3:21:15 3:50:00 4:02:37 10,44
5:50 29:10 58:20 1:27:30 1:56:40 2:03:04 2:25:50 2:55:00 3:24:10 3:53:20 4:06:08 10,29
5:55 29:35 59:10 1:28:45 1:58:20 2:04:50 2:27:55 2:57:30 3:27:05 3:56:40 4:09:39 10,14
6:00 30:00 1:00:00 1:30:00 2:00:00 2:06:35 2:30:00 3:00:00 3:30:00 4:00:00 4:13:10 10,00
6:05 30:25 1:00:50 1:31:15 2:01:40 2:08:21 2:32:05 3:02:30 3:32:55 4:03:20 4:16:41 9,86
6:10 30:50 1:01:40 1:32:30 2:03:20 2:10:06 2:34:10 3:05:00 3:35:50 4:06:40 4:20:12 9,73
6:15 31:15 1:02:30 1:33:45 2:05:00 2:11:52 2:36:15 3:07:30 3:38:45 4:10:00 4:23:43 9,60
6:20 31:40 1:03:20 1:35:00 2:06:40 2:13:37 2:38:20 3:10:00 3:41:40 4:13:20 4:27:14 9,47
6:25 32:05 1:04:10 1:36:15 2:08:20 2:15:23 2:40:25 3:12:30 3:44:35 4:16:40 4:30:45 9,35
6:30 32:30 1:05:00 1:37:30 2:10:00 2:17:08 2:42:30 3:15:00 3:47:30 4:20:00 4:34:16 9,23
6:35 32:55 1:05:50 1:38:45 2:11:40 2:18:54 2:44:35 3:17:30 3:50:25 4:23:20 4:37:47 9,11
6:40 33:20 1:06:40 1:40:00 2:13:20 2:20:39 2:46:40 3:20:00 3:53:20 4:26:40 4:41:18 9,00
6:45 33:45 1:07:30 1:41:15 2:15:00 2:22:24 2:48:45 3:22:30 3:56:15 4:30:00 4:44:49 8,89
7:05 35:25 1:10:50 1:46:15 2:21:40 2:29:26 2:57:05 3:32:30 4:07:55 4:43:20 4:58:53 8,47
| | | | Äquivalenz der Wettkampfzeiten:
10 km Halbmarathon Marathon 10 km Halbmarathon Marathon
27:00 1:00:00 2:06:00 46:17 1:42:51 3:36:00
28:04 1.02:23 2:11:00 47:21 1:45:14 3:41:00
29:09 1:04:46 2:16:00 48:26 1:47:37 3:46:00
30:13 1:07:09 2:21:00 49:30 1:50:00 3:51:00
31:17 1:09:31 2:26:00 50:34 1:52:23 3:56:00
32:21 1:11:54 2:31:00 51:39 1:54:46 4:01:00
33:26 1:14:17 2:26:00 52:43 1:57:09 4:06:00
34:30 1:16:40 2:41:00 53:47 1:59:31 4:11:00
35:34 1:19:03 2:46:00 54:51 2:01:54 4:16:00
36:39 1:21:26 2:51:00 55:56 2:04:17 4:21:00
37:43 1:23:49 2:56:00 57:00 2:06:40 4:26:00
38:47 1:26:11 3:01:00 58:04 2:09:23 4:31:00
39:51 1:28:34 3:06:00 59:09 2:11:26 4:36:00
40:56 1:30:57 3:11:00 1:00:13 2:13:49 4:41:00
42:00 1:33:20 3:16:00 1:01:17 2:16:11 4:46:00
43:04 1:35:43 3:21:00 1:02:21 2:18:34 4:51:00
44:09 1:38:06 3:26:00 1:03:26 2:20:57 4:56:00
45:13 1:40:29 3:31:00 1:04:30 2:23:20 5:01:00 | | | | | | | | | | | Trainingsintensität nach Leistungsklassen: | | | | Zielzeit Dauerlauf Intervallauf
10 km Marathon langsam locker Schwelle schnell MRT 1000 m 400 m
Min. h Min/km Min/km | | 64:12 5:00 8:53 7:40 6:46 6:26 7:06 6:27 2:28
57:51 4:30 7:59 6:54 6:05 5:47 6:23 5:49 2:13
51:22 4:00 7:06 6:08 5:25 5:09 5:41 5:10 1:58
48:09 3:45 6:39 5:45 5:04 4:49 5:19 4:50 1:51
44:56 3:30 6:13 5:22 4:44 4:30 4:58 4:31 1:43
41:44 3:15 5:46 4:59 4:24 4:11 4:37 4:12 1:36
38:31 3:00 5:19 4:36 4:03 3:51 4:15 3:52 1:29
36:23 2:50 5:02 4:21 3:50 3:39 4:01 3:39 1:24
35:19 2:45 4:53 4:13 3:43 3:32 3:54 3:33 1:21
34:14 2:40 4:44 4:05 3:36 3:26 3:47 3:26 1:19
33:10 2:35 4:35 3:58 3:29 3:19 3:40 3:20 1:16
32:06 2:30 4:26 3:50 3:23 3:13 3:33 3:13 1:14
31:04 2:25 4:17 3:42 3:16 3:06 3:26 3:07 1:11
30:00 2:20 4:08 3:35 3:09 3:00 3:19 3:00 1:09
28:56 2:15 3:59 3:27 3:02 2:54 3:11 2:54 1:06
27:51 2:10 3:51 3:19 2:56 2:47 3:04 2:48 1:04 | |
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