Hubert Beck
Dipl.-Ing., DLV A-Trainer, Bestseller-Buchautor, Laufveranstalter, Läufer

                                             

 

 

Laufzeittabellen 

 

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

2:06:25

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

6:50

34:10

1:08:20

1:42:30

2:16:40

2:24:10

2:50:50

3:25.00

3:59:10

4:33:20

4:48:20

8,78

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 und Potential der Wettkampfzeiten

Trainingsintensität nach Leistungsklassen

 

5 km

10 km

HM

Marathon

50 km

100 km

24 h

la. DL

lo. DL

Schwelle

schnell

MRT

1.000 m

400 m

Min

Min

h

h

h

h

km

Min/km

Min/km

Min/km

Min/km

Min/km

Min

Min

31:00

64:00

2:23

5:00

6:10

15:00

145

8:53

7:40

6:46

6:28

7:06

6:27

2:28

27:30

58:00

2:10

4:30

5:20

13:30

155

7:59

6:54

6:05

5:50

6:23

5:49

2:13

24:30

51:30

1:55

4:00

4:55

12:00

170

7:06

6:08

5:25

5:11

5:41

5:10

1:58

23:00

48:00

1:47

3:45

4:35

11:15

180

6:39

5:45

5:04

4:51

5:19

4:50

1:51

21:30

45:00

1:40

3:30

4:15

10:30

190

6:13

5:22

4:44

4:32

4:58

4:31

1:43

20:00

42:00

1:33

3:15

4:00

9:45

200

5:46

4:59

4:24

4:13

4:37

4:12

1:36

18:30

38:30

1:26

3:00

3:40

9:00

210

5:19

4:36

4:03

3:53

4:15

3:52

1:29

17:30

36:30

1:21

2:50

3:30

8:20

215

5:02

4:21

3:50

3:40

4:01

3:39

1:24

17:00

35:20

1:18

2:45

3:20

8:00

225

4:53

4:13

3:43

3:34

3:54

3:33

1:21

16:30

34:20

1:16

2:40

3:15

7:40

235

4:44

4:05

3:36

3:27

3:47

3:26

1:19

16:00

33:20

1:14

2:35

3:10

7:20

245

4:35

3:58

3:29

3:21

3:40

3:20

1:16

15:30

32:00

1:11

2:30

3:05

7:00

257

4:26

3:50

3:23

3:14

3:33

3.13

1:14

15:00

31:00

1:09

2:25

3:00

6:40

270

4:17

3:42

3:16

3:08

3:26

3:07

1:11

14:30

30:00

1:07

2:20

2:55

6:30

277

4:08

3:35

3:09

3:01

3:19

3:00

1:09

14:00

29:00

1:04

2:15

2:50

6:20

284

3:59

3:27

3:02

2:55

3:11

2:54

1:06

13:30

27:50

1:02

2:10

2:45

6:15

288

3:51

3:19

2:56

2:49

3:04

2:48

1:04

 

Anmerkung:

Beim Ultralaufen genügt eine Zeit von 2:25 h im Marathon. Für eine weitere Leistungssteigerung ist keine höhere Grundgeschwindigkeit notwendig, sondern Mental-Training.