19 Feb Deine Tempotabelle für dein ideales Marathontraining
Ein großer Traum eines jeden leidenschaftlichen Läufers ist es einmal an einem Marathon teilzunehmen. Um diesem Ziel ein Stück näher zu kommen trainiert man sehr hart um am Ende diese 42 Kilometer zu bewältigen. Leider lässt man dabei eine sehr wichtige Komponente viel zu oft außer Acht: die richtige Energie- und Zeiteinteilung.
Durch die große Motivation zu beweisen, dass sich das harte Training der Monate davor ausgezahlt hat, neigt man gerne dazu in den ersten Kilometern zu schnell zu laufen. Jedoch ist meistens genau dieser falsche Ehrgeiz dafür verantwortlich, dass du anfänglich zu viel Energie liegen lässt und dadurch schnell ermüdest. Um das zu verhindern kannst du die untenstehende Tabelle für dich hernehmen, um gezielt dein Training einzuteilen. Somit bekommst du bereits vor dem eigentlichen großen Tag ein Gespür dafür wie du am besten laufen sollst, um genau so ins Ziel zu kommen, wie du dir es vorgestellt hast.
Ich wünsche dir viel Spaß beim Trainieren!
1 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 35 km | 40 km | Marathon |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
1 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 35 km | 40 km | Marathon |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 | 3:30:59 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
1 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 35 km | 40 km | Marathon |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
6:55 | 34:35 | 1:09:10 | 1:43:45 | 2:18:20 | 2:25:55 | 2:52:55 | 3:27:30 | 4:02:05 | 4:36:40 | 4:51:51 |
7:00 | 35:00 | 1:10:00 | 1:45:00 | 2:20:00 | 2:27:41 | 2:55:00 | 3:30:00 | 4:05:00 | 4:40:00 | 4:55:22 |
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 |
1 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 35 km | 40 km | Marathon |
7:10 | 35:50 | 1:11:40 | 1:47:30 | 2:23:20 | 2:31:12 | 2:59:10 | 3:35:00 | 4:10:50 | 4:46:40 | 5:02:24 |
7:15 | 36:15 | 1:12:30 | 1:48:45 | 2:25:00 | 2:32:57 | 3:01:15 | 3:37:30 | 4:13:45 | 4:50:00 | 5:05:55 |
7:20 | 36:40 | 1:13:20 | 1:50:00 | 2:26:40 | 2:34:43 | 3:03:20 | 3:40:00 | 4:16:40 | 4:53:20 | 5:09:26 |
7:25 | 37:05 | 1:14:10 | 1:51:15 | 2:28:20 | 2:36:28 | 3:05:25 | 3:42:30 | 4:19:35 | 4:56:40 | 5:12:57 |
7:30 | 37:30 | 1:15:00 | 1:52:30 | 2:30:00 | 2:38:14 | 3:07;30 | 3:45:00 | 4:22:30 | 5:00:00 | 5:16:28 |
7:35 | 37:55 | 1:15:50 | 1:53:45 | 2:31:40 | 2:39:59 | 3:09:35 | 3:47:30 | 4:25:25 | 5:03:20 | 5:19:59 |
7:40 | 38:20 | 1:16:40 | 1:55:00 | 2:33:20 | 2:41:45 | 3:11:40 | 3:50:00 | 4:28:20 | 5:06:40 | 5:23:30 |
7:45 | 38:45 | 1:17:30 | 1:56:15 | 2:35:00 | 2:43:30 | 3:13:45 | 3:52:30 | 4:31:15 | 5:10:00 | 5:27:01 |
7:50 | 39:10 | 1:18:20 | 1:57:30 | 2:36:40 | 2:45:16 | 3:15:50 | 3:55:00 | 4:34:10 | 5:13:20 | 5:30:32 |
7:55 | 39:35 | 1:19:10 | 1:58:45 | 2:38:20 | 2:47:01 | 3:17:55 | 3:57:30 | 4:37:05 | 5:16:40 | 5:34:03 |
8:00 | 40:00 | 1:20:00 | 2:00:00 | 2:40:00 | 2:48:47 | 3:20:00 | 4:00:00 | 4:40:00 | 5:20:00 | 5:37:34 |
8:10 | 40:50 | 1:21:40 | 2:02:30 | 2:43:20 | 2:52:18 | 3:24:10 | 4:05:00 | 4:45:50 | 5:26:40 | 5:44:36 |
8:20 | 41:40 | 1:23:20 | 2:05:00 | 2:46:40 | 2:55:49 | 3:28:20 | 4:10:00 | 4:51:40 | 5:33:20 | 5:51:38 |
8:30 | 42:30 | 1:25:00 | 2:07:30 | 2:50:00 | 2:59:20 | 3:32:30 | 4:15:00 | 4:57:30 | 5:40:00 | 5:58:39 |
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