für die optimale Renneinteilung
Diese Tempotabelle soll Ihnen helfen, bei Ihrem Marathon-Wettkampf (42,195 Km) von Beginn an ein angemessenes Tempo zu laufen und sich das Rennen gut einzuteilen.
Versuchen Sie in einem gleichmäßigen Tempo laufen. Je gleichmäßiger Sie laufen, desto besser ist Ihre Chance, eine gute Endzeit zu erreichen.
Der größte Fehler den Sie beim Marathon begehen können, ist auf den ersten Kilometern zu schnell loszulaufen. Ein zu hohes Anfangstempo kostet unnötig viel Energie und Sie werden zu früh müde.
Noch etwas besser als ein völlig gleichmäßiges Tempo zu laufen ist, wenn Sie die zweite Hälfte geringfügig schneller als die erste Hälfte laufen.
Wollen Sie zum Beispiel den Marathon in 3 Stunden 30 Minuten laufen, müssen Sie durchschnitllich pro Kilometer 5:00 Minuten bis 4:58 Minuten laufen.
Um diese Tempotabelle richtig nutzen können, sollten Sie für Ihren Wettkampf ein realistisches (!) Zeitziel haben. D.h. ein Zeitziel, das Ihrer tatsächlichen Leistungsfähigkeit und Ihrer aktuellen Form und nicht Ihrem Wunschdenken entspricht.
| Tempotabelle für den Marathon mit den wichtigsten Zwischenzeiten |
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| 1 Km | 5 Km | 10 Km | 15 Km | 20 Km | 21,0975 | 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 |
| 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 |
| 1 Km | 5 Km | 10 Km | 15 Km | 20 Km | 21,0975 | 25 Km | 30 Km | 35 Km | 40 Km | Marathon |
| 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 |
| 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 |
| 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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| 1 Km | 5 Km | 10 Km | 15 Km | 20 Km | 21,0975 | 25 Km | 30 Km | 35 Km | 40 Km | Marathon |
© Alexander Ständer - laufberater.com
