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Fit für den Marathon
Läuferin vor einer bunten Wand iStockphoto

Tempotabellen für den Marathon

Für gleichmäßiges Rennen oder negative Splits Tempotabellen für den Marathon

Hier finden Sie Tempotabellen für Ihr Marathon-Zeitziel mit den wichtigen Zwischen- und Durchgangszeiten. Nach Pace oder Zielzeit. Für eine gleichmäßige Renneinteilung oder eine schnellere zweite Hälfte (51-49-Renntaktik).

Auf dieser Seite finden Sie ausführliche Tempotabellen für Ihren Marathon, für Zielzeiten von 2:10 bis 7:00 Stunden oder Pace-Vorgaben von 3:00 min/km bis 10:00 min/km. (In allen Tabellen können Sie am Smartphone durch Wischen navigieren, am Rechner mit der Maus oder den Pfeiltasten.)

1. Marathon-Tempotabelle für eine gleichmäßige Renneinteilung nach Zielzeiten

Hier finden Sie alle Zwischenzeiten für eine gleichmäßige Renneinteilung von Start bis Ziel für glatte Marathonzielzeiten von 2:10 bis 7:00 Stunden. Diese Renntaktik eignet sich für die meisten Halbmarathonläuferinnen und -läufer. Für eine bessere Übersicht haben wir die Tabelle geteilt; in der oberen finden Sie alle Zielzeiten bis 4:30 Stunden, in der unteren alle Zielzeiten ab 4:30 Stunden.

Beispiel: Wollen Sie den Marathon in 4:30 Stunden laufen, müssen Sie jeden Kilometer in 6:24 Minuten laufen; Fortgeschrittene sprechen von einer Pace von 6:24 Minuten/Kilometer.

Tempotabelle Marathon, gleichmäßige Renneinteilung, Zielzeit 2:10 bis 4:30 Stunden

Zielzeit in h Pace / KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
2:10:00 3:05 6:10 9:15 12:19 15:24 30:49 46:13 1:01:37 1:05:00 1:17:01 1:32:26 1:47:50 2:03:14 2:10:00
2:15:00 3:12 6:24 9:36 12:48 16:00 32:00 47:59 1:03:59 1:07:30 1:19:59 1:35:59 1:51:59 2:07:59 2:15:00
2:20:00 3:19 6:38 9:57 13:16 16:35 33:11 49:46 1:06:22 1:10:00 1:22:57 1:39:32 1:56:08 2:12:43 2:20:00
2:25:00 3:26 6:52 10:19 13:45 17:11 34:22 51:33 1:08:44 1:12:30 1:25:55 1:43:06 2:00:16 2:17:27 2:25:00
2:30:00 3:33 7:07 10:40 14:13 17:46 35:33 53:19 1:11:06 1:15:00 1:28:52 1:46:39 2:04:25 2:22:12 2:30:00
2:35:00 3:40 7:21 11:01 14:42 18:22 36:44 55:06 1:13:28 1:17:30 1:31:50 1:50:12 2:08:34 2:26:56 2:35:00
2:40:00 3:48 7:35 11:23 15:10 18:58 37:55 56:53 1:15:50 1:20:00 1:34:48 1:53:45 2:12:43 2:31:41 2:40:00
2:45:00 3:55 7:49 11:44 15:38 19:33 39:06 58:39 1:18:12 1:22:30 1:37:46 1:57:19 2:16:52 2:36:25 2:45:00
2:50:00 4:02 8:03 12:05 16:07 20:09 40:17 1:00:26 1:20:35 1:25:00 1:40:43 2:00:52 2:21:01 2:41:09 2:50:00
2:55:00 4:09 8:18 12:27 16:35 20:44 41:28 1:02:13 1:22:57 1:27:30 1:43:41 2:04:25 2:25:10 2:45:54 2:55:00
3:00:00 4:16 8:32 12:48 17:04 21:20 42:40 1:03:59 1:25:19 1:30:00 1:46:39 2:07:59 2:29:18 2:50:38 3:00:00
3:05:00 4:23 8:46 13:09 17:32 21:55 43:51 1:05:46 1:27:41 1:32:30 1:49:37 2:11:32 2:33:27 2:55:23 3:05:00
3:10:00 4:30 9:00 13:31 18:01 22:31 45:02 1:07:33 1:30:03 1:35:00 1:52:34 2:15:05 2:37:36 3:00:07 3:10:00
3:15:00 4:37 9:15 13:52 18:29 23:06 46:13 1:09:19 1:32:26 1:37:30 1:55:32 2:18:39 2:41:45 3:04:51 3:15:00
3:20:00 4:44 9:29 14:13 18:58 23:42 47:24 1:11:06 1:34:48 1:40:00 1:58:30 2:22:12 2:45:54 3:09:36 3:20:00
3:25:00 4:52 9:43 14:35 19:26 24:18 48:35 1:12:53 1:37:10 1:42:30 2:01:28 2:25:45 2:50:03 3:14:20 3:25:00
3:30:00 4:59 9:57 14:56 19:54 24:53 49:46 1:14:39 1:39:32 1:45:00 2:04:25 2:29:18 2:54:11 3:19:05 3:30:00
3:35:00 5:06 10:11 15:17 20:23 25:29 50:57 1:16:26 1:41:54 1:47:30 2:07:23 2:32:52 2:58:20 3:23:49 3:35:00
3:40:00 5:13 10:26 15:38 20:51 26:04 52:08 1:18:12 1:44:17 1:50:00 2:10:21 2:36:25 3:02:29 3:28:33 3:40:00
3:45:00 5:20 10:40 16:00 21:20 26:40 53:19 1:19:59 1:46:39 1:52:30 2:13:19 2:39:58 3:06:38 3:33:18 3:45:00
3:50:00 5:27 10:54 16:21 21:48 27:15 54:31 1:21:46 1:49:01 1:55:00 2:16:16 2:43:32 3:10:47 3:38:02 3:50:00
3:55:00 5:34 11:08 16:42 22:17 27:51 55:42 1:23:32 1:51:23 1:57:30 2:19:14 2:47:05 3:14:56 3:42:47 3:55:00
4:00:00 5:41 11:23 17:04 22:45 28:26 56:53 1:25:19 1:53:45 2:00:00 2:22:12 2:50:38 3:19:05 3:47:31 4:00:00
4:05:00 5:48 11:37 17:25 23:14 29:02 58:04 1:27:06 1:56:08 2:02:30 2:25:10 2:54:11 3:23:13 3:52:15 4:05:00
4:10:00 5:55 11:51 17:46 23:42 29:37 59:15 1:28:52 1:58:30 2:05:00 2:28:07 2:57:45 3:27:22 3:57:00 4:10:00
4:15:00 6:03 12:05 18:08 24:10 30:13 1:00:26 1:30:39 2:00:52 2:07:30 2:31:05 3:01:18 3:31:31 4:01:44 4:15:00
4:20:00 6:10 12:19 18:29 24:39 30:49 1:01:37 1:32:26 2:03:14 2:10:00 2:34:03 3:04:51 3:35:40 4:06:28 4:20:00
4:25:00 6:17 12:34 18:50 25:07 31:24 1:02:48 1:34:12 2:05:36 2:12:30 2:37:01 3:08:25 3:39:49 4:11:13 4:25:00
4:30:00 6:24 12:48 19:12 25:36 32:00 1:03:59 1:35:59 2:07:59 2:15:00 2:39:58 3:11:58 3:43:58 4:15:57 4:30:00
Zielzeit in h Pace / KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
2:10:00 3:05 6:10 9:15 12:19 15:24 30:49 46:13 1:01:37 1:05:00 1:17:01 1:32:26 1:47:50 2:03:14 2:10:00
2:15:00 3:12 6:24 9:36 12:48 16:00 32:00 47:59 1:03:59 1:07:30 1:19:59 1:35:59 1:51:59 2:07:59 2:15:00
2:20:00 3:19 6:38 9:57 13:16 16:35 33:11 49:46 1:06:22 1:10:00 1:22:57 1:39:32 1:56:08 2:12:43 2:20:00
2:25:00 3:26 6:52 10:19 13:45 17:11 34:22 51:33 1:08:44 1:12:30 1:25:55 1:43:06 2:00:16 2:17:27 2:25:00
2:30:00 3:33 7:07 10:40 14:13 17:46 35:33 53:19 1:11:06 1:15:00 1:28:52 1:46:39 2:04:25 2:22:12 2:30:00
2:35:00 3:40 7:21 11:01 14:42 18:22 36:44 55:06 1:13:28 1:17:30 1:31:50 1:50:12 2:08:34 2:26:56 2:35:00
2:40:00 3:48 7:35 11:23 15:10 18:58 37:55 56:53 1:15:50 1:20:00 1:34:48 1:53:45 2:12:43 2:31:41 2:40:00
2:45:00 3:55 7:49 11:44 15:38 19:33 39:06 58:39 1:18:12 1:22:30 1:37:46 1:57:19 2:16:52 2:36:25 2:45:00
2:50:00 4:02 8:03 12:05 16:07 20:09 40:17 1:00:26 1:20:35 1:25:00 1:40:43 2:00:52 2:21:01 2:41:09 2:50:00
2:55:00 4:09 8:18 12:27 16:35 20:44 41:28 1:02:13 1:22:57 1:27:30 1:43:41 2:04:25 2:25:10 2:45:54 2:55:00
3:00:00 4:16 8:32 12:48 17:04 21:20 42:40 1:03:59 1:25:19 1:30:00 1:46:39 2:07:59 2:29:18 2:50:38 3:00:00
3:05:00 4:23 8:46 13:09 17:32 21:55 43:51 1:05:46 1:27:41 1:32:30 1:49:37 2:11:32 2:33:27 2:55:23 3:05:00
3:10:00 4:30 9:00 13:31 18:01 22:31 45:02 1:07:33 1:30:03 1:35:00 1:52:34 2:15:05 2:37:36 3:00:07 3:10:00
3:15:00 4:37 9:15 13:52 18:29 23:06 46:13 1:09:19 1:32:26 1:37:30 1:55:32 2:18:39 2:41:45 3:04:51 3:15:00
3:20:00 4:44 9:29 14:13 18:58 23:42 47:24 1:11:06 1:34:48 1:40:00 1:58:30 2:22:12 2:45:54 3:09:36 3:20:00
3:25:00 4:52 9:43 14:35 19:26 24:18 48:35 1:12:53 1:37:10 1:42:30 2:01:28 2:25:45 2:50:03 3:14:20 3:25:00
3:30:00 4:59 9:57 14:56 19:54 24:53 49:46 1:14:39 1:39:32 1:45:00 2:04:25 2:29:18 2:54:11 3:19:05 3:30:00
3:35:00 5:06 10:11 15:17 20:23 25:29 50:57 1:16:26 1:41:54 1:47:30 2:07:23 2:32:52 2:58:20 3:23:49 3:35:00
3:40:00 5:13 10:26 15:38 20:51 26:04 52:08 1:18:12 1:44:17 1:50:00 2:10:21 2:36:25 3:02:29 3:28:33 3:40:00
3:45:00 5:20 10:40 16:00 21:20 26:40 53:19 1:19:59 1:46:39 1:52:30 2:13:19 2:39:58 3:06:38 3:33:18 3:45:00
3:50:00 5:27 10:54 16:21 21:48 27:15 54:31 1:21:46 1:49:01 1:55:00 2:16:16 2:43:32 3:10:47 3:38:02 3:50:00
3:55:00 5:34 11:08 16:42 22:17 27:51 55:42 1:23:32 1:51:23 1:57:30 2:19:14 2:47:05 3:14:56 3:42:47 3:55:00
4:00:00 5:41 11:23 17:04 22:45 28:26 56:53 1:25:19 1:53:45 2:00:00 2:22:12 2:50:38 3:19:05 3:47:31 4:00:00
4:05:00 5:48 11:37 17:25 23:14 29:02 58:04 1:27:06 1:56:08 2:02:30 2:25:10 2:54:11 3:23:13 3:52:15 4:05:00
4:10:00 5:55 11:51 17:46 23:42 29:37 59:15 1:28:52 1:58:30 2:05:00 2:28:07 2:57:45 3:27:22 3:57:00 4:10:00
4:15:00 6:03 12:05 18:08 24:10 30:13 1:00:26 1:30:39 2:00:52 2:07:30 2:31:05 3:01:18 3:31:31 4:01:44 4:15:00
4:20:00 6:10 12:19 18:29 24:39 30:49 1:01:37 1:32:26 2:03:14 2:10:00 2:34:03 3:04:51 3:35:40 4:06:28 4:20:00
4:25:00 6:17 12:34 18:50 25:07 31:24 1:02:48 1:34:12 2:05:36 2:12:30 2:37:01 3:08:25 3:39:49 4:11:13 4:25:00
4:30:00 6:24 12:48 19:12 25:36 32:00 1:03:59 1:35:59 2:07:59 2:15:00 2:39:58 3:11:58 3:43:58 4:15:57 4:30:00

Tempotabelle Marathon, gleichmäßige Renneinteilung, Zielzeit 4:30 bis 7:00 Stunden

Zielzeit in h Pace / KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
4:30:00 6:24 12:48 19:12 25:36 32:00 1:03:59 1:35:59 2:07:59 2:15:00 2:39:58 3:11:58 3:43:58 4:15:57 4:30:00
4:35:00 6:31 13:02 19:33 26:04 32:35 1:05:10 1:37:46 2:10:21 2:17:30 2:42:56 3:15:31 3:48:06 4:20:42 4:35:00
4:40:00 6:38 13:16 19:54 26:33 33:11 1:06:22 1:39:32 2:12:43 2:20:00 2:45:54 3:19:05 3:52:15 4:25:26 4:40:00
4:45:00 6:45 13:31 20:16 27:01 33:46 1:07:33 1:41:19 2:15:05 2:22:30 2:48:52 3:22:38 3:56:24 4:30:10 4:45:00
4:50:00 6:52 13:45 20:37 27:29 34:22 1:08:44 1:43:06 2:17:27 2:25:00 2:51:49 3:26:11 4:00:33 4:34:55 4:50:00
4:55:00 6:59 13:59 20:58 27:58 34:57 1:09:55 1:44:52 2:19:50 2:27:30 2:54:47 3:29:44 4:04:42 4:39:39 4:55:00
5:00:00 7:07 14:13 21:20 28:26 35:33 1:11:06 1:46:39 2:22:12 2:30:00 2:57:45 3:33:18 4:08:51 4:44:24 5:00:00
5:05:00 7:14 14:27 21:41 28:55 36:09 1:12:17 1:48:26 2:24:34 2:32:30 3:00:43 3:36:51 4:13:00 4:49:08 5:05:00
5:10:00 7:21 14:42 22:02 29:23 36:44 1:13:28 1:50:12 2:26:56 2:35:00 3:03:40 3:40:24 4:17:08 4:53:52 5:10:00
5:15:00 7:28 14:56 22:24 29:52 37:20 1:14:39 1:51:59 2:29:18 2:37:30 3:06:38 3:43:58 4:21:17 4:58:37 5:15:00
5:20:00 7:35 15:10 22:45 30:20 37:55 1:15:50 1:53:45 2:31:41 2:40:00 3:09:36 3:47:31 4:25:26 5:03:21 5:20:00
5:25:00 7:42 15:24 23:06 30:49 38:31 1:17:01 1:55:32 2:34:03 2:42:30 3:12:34 3:51:04 4:29:35 5:08:06 5:25:00
5:30:00 7:49 15:38 23:28 31:17 39:06 1:18:12 1:57:19 2:36:25 2:45:00 3:15:31 3:54:37 4:33:44 5:12:50 5:30:00
5:35:00 7:56 15:53 23:49 31:45 39:42 1:19:24 1:59:05 2:38:47 2:47:30 3:18:29 3:58:11 4:37:53 5:17:34 5:35:00
5:40:00 8:03 16:07 24:10 32:14 40:17 1:20:35 2:00:52 2:41:09 2:50:00 3:21:27 4:01:44 4:42:01 5:22:19 5:40:00
5:45:00 8:11 16:21 24:32 32:42 40:53 1:21:46 2:02:39 2:43:32 2:52:30 3:24:24 4:05:17 4:46:10 5:27:03 5:45:00
5:50:00 8:18 16:35 24:53 33:11 41:28 1:22:57 2:04:25 2:45:54 2:55:00 3:27:22 4:08:51 4:50:19 5:31:48 5:50:00
5:55:00 8:25 16:50 25:14 33:39 42:04 1:24:08 2:06:12 2:48:16 2:57:30 3:30:20 4:12:24 4:54:28 5:36:32 5:55:00
6:00:00 8:32 17:04 25:36 34:08 42:40 1:25:19 2:07:59 2:50:38 3:00:00 3:33:18 4:15:57 4:58:37 5:41:16 6:00:00
6:05:00 8:39 17:18 25:57 34:36 43:15 1:26:30 2:09:45 2:53:00 3:02:30 3:36:15 4:19:31 5:02:46 5:46:01 6:05:00
6:10:00 8:46 17:32 26:18 35:05 43:51 1:27:41 2:11:32 2:55:23 3:05:00 3:39:13 4:23:04 5:06:55 5:50:45 6:10:00
6:15:00 8:53 17:46 26:40 35:33 44:26 1:28:52 2:13:19 2:57:45 3:07:30 3:42:11 4:26:37 5:11:03 5:55:30 6:15:00
6:20:00 9:00 18:01 27:01 36:01 45:02 1:30:03 2:15:05 3:00:07 3:10:00 3:45:09 4:30:10 5:15:12 6:00:14 6:20:00
6:25:00 9:07 18:15 27:22 36:30 45:37 1:31:15 2:16:52 3:02:29 3:12:30 3:48:06 4:33:44 5:19:21 6:04:58 6:25:00
6:30:00 9:15 18:29 27:44 36:58 46:13 1:32:26 2:18:39 3:04:51 3:15:00 3:51:04 4:37:17 5:23:30 6:09:43 6:30:00
6:35:00 9:22 18:43 28:05 37:27 46:48 1:33:37 2:20:25 3:07:14 3:17:30 3:54:02 4:40:50 5:27:39 6:14:27 6:35:00
6:40:00 9:29 18:58 28:26 37:55 47:24 1:34:48 2:22:12 3:09:36 3:20:00 3:57:00 4:44:24 5:31:48 6:19:12 6:40:00
6:45:00 9:36 19:12 28:48 38:24 47:59 1:35:59 2:23:58 3:11:58 3:22:30 3:59:57 4:47:57 5:35:56 6:23:56 6:45:00
6:50:00 9:43 19:26 29:09 38:52 48:35 1:37:10 2:25:45 3:14:20 3:25:00 4:02:55 4:51:30 5:40:05 6:28:40 6:50:00
6:55:00 9:50 19:40 29:30 39:20 49:11 1:38:21 2:27:32 3:16:42 3:27:30 4:05:53 4:55:04 5:44:14 6:33:25 6:55:00
7:00:00 9:57 19:54 29:52 39:49 49:46 1:39:32 2:29:18 3:19:05 3:30:00 4:08:51 4:58:37 5:48:23 6:38:09 7:00:00
Zielzeit in h Pace / KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
4:30:00 6:24 12:48 19:12 25:36 32:00 1:03:59 1:35:59 2:07:59 2:15:00 2:39:58 3:11:58 3:43:58 4:15:57 4:30:00
4:35:00 6:31 13:02 19:33 26:04 32:35 1:05:10 1:37:46 2:10:21 2:17:30 2:42:56 3:15:31 3:48:06 4:20:42 4:35:00
4:40:00 6:38 13:16 19:54 26:33 33:11 1:06:22 1:39:32 2:12:43 2:20:00 2:45:54 3:19:05 3:52:15 4:25:26 4:40:00
4:45:00 6:45 13:31 20:16 27:01 33:46 1:07:33 1:41:19 2:15:05 2:22:30 2:48:52 3:22:38 3:56:24 4:30:10 4:45:00
4:50:00 6:52 13:45 20:37 27:29 34:22 1:08:44 1:43:06 2:17:27 2:25:00 2:51:49 3:26:11 4:00:33 4:34:55 4:50:00
4:55:00 6:59 13:59 20:58 27:58 34:57 1:09:55 1:44:52 2:19:50 2:27:30 2:54:47 3:29:44 4:04:42 4:39:39 4:55:00
5:00:00 7:07 14:13 21:20 28:26 35:33 1:11:06 1:46:39 2:22:12 2:30:00 2:57:45 3:33:18 4:08:51 4:44:24 5:00:00
5:05:00 7:14 14:27 21:41 28:55 36:09 1:12:17 1:48:26 2:24:34 2:32:30 3:00:43 3:36:51 4:13:00 4:49:08 5:05:00
5:10:00 7:21 14:42 22:02 29:23 36:44 1:13:28 1:50:12 2:26:56 2:35:00 3:03:40 3:40:24 4:17:08 4:53:52 5:10:00
5:15:00 7:28 14:56 22:24 29:52 37:20 1:14:39 1:51:59 2:29:18 2:37:30 3:06:38 3:43:58 4:21:17 4:58:37 5:15:00
5:20:00 7:35 15:10 22:45 30:20 37:55 1:15:50 1:53:45 2:31:41 2:40:00 3:09:36 3:47:31 4:25:26 5:03:21 5:20:00
5:25:00 7:42 15:24 23:06 30:49 38:31 1:17:01 1:55:32 2:34:03 2:42:30 3:12:34 3:51:04 4:29:35 5:08:06 5:25:00
5:30:00 7:49 15:38 23:28 31:17 39:06 1:18:12 1:57:19 2:36:25 2:45:00 3:15:31 3:54:37 4:33:44 5:12:50 5:30:00
5:35:00 7:56 15:53 23:49 31:45 39:42 1:19:24 1:59:05 2:38:47 2:47:30 3:18:29 3:58:11 4:37:53 5:17:34 5:35:00
5:40:00 8:03 16:07 24:10 32:14 40:17 1:20:35 2:00:52 2:41:09 2:50:00 3:21:27 4:01:44 4:42:01 5:22:19 5:40:00
5:45:00 8:11 16:21 24:32 32:42 40:53 1:21:46 2:02:39 2:43:32 2:52:30 3:24:24 4:05:17 4:46:10 5:27:03 5:45:00
5:50:00 8:18 16:35 24:53 33:11 41:28 1:22:57 2:04:25 2:45:54 2:55:00 3:27:22 4:08:51 4:50:19 5:31:48 5:50:00
5:55:00 8:25 16:50 25:14 33:39 42:04 1:24:08 2:06:12 2:48:16 2:57:30 3:30:20 4:12:24 4:54:28 5:36:32 5:55:00
6:00:00 8:32 17:04 25:36 34:08 42:40 1:25:19 2:07:59 2:50:38 3:00:00 3:33:18 4:15:57 4:58:37 5:41:16 6:00:00
6:05:00 8:39 17:18 25:57 34:36 43:15 1:26:30 2:09:45 2:53:00 3:02:30 3:36:15 4:19:31 5:02:46 5:46:01 6:05:00
6:10:00 8:46 17:32 26:18 35:05 43:51 1:27:41 2:11:32 2:55:23 3:05:00 3:39:13 4:23:04 5:06:55 5:50:45 6:10:00
6:15:00 8:53 17:46 26:40 35:33 44:26 1:28:52 2:13:19 2:57:45 3:07:30 3:42:11 4:26:37 5:11:03 5:55:30 6:15:00
6:20:00 9:00 18:01 27:01 36:01 45:02 1:30:03 2:15:05 3:00:07 3:10:00 3:45:09 4:30:10 5:15:12 6:00:14 6:20:00
6:25:00 9:07 18:15 27:22 36:30 45:37 1:31:15 2:16:52 3:02:29 3:12:30 3:48:06 4:33:44 5:19:21 6:04:58 6:25:00
6:30:00 9:15 18:29 27:44 36:58 46:13 1:32:26 2:18:39 3:04:51 3:15:00 3:51:04 4:37:17 5:23:30 6:09:43 6:30:00
6:35:00 9:22 18:43 28:05 37:27 46:48 1:33:37 2:20:25 3:07:14 3:17:30 3:54:02 4:40:50 5:27:39 6:14:27 6:35:00
6:40:00 9:29 18:58 28:26 37:55 47:24 1:34:48 2:22:12 3:09:36 3:20:00 3:57:00 4:44:24 5:31:48 6:19:12 6:40:00
6:45:00 9:36 19:12 28:48 38:24 47:59 1:35:59 2:23:58 3:11:58 3:22:30 3:59:57 4:47:57 5:35:56 6:23:56 6:45:00
6:50:00 9:43 19:26 29:09 38:52 48:35 1:37:10 2:25:45 3:14:20 3:25:00 4:02:55 4:51:30 5:40:05 6:28:40 6:50:00
6:55:00 9:50 19:40 29:30 39:20 49:11 1:38:21 2:27:32 3:16:42 3:27:30 4:05:53 4:55:04 5:44:14 6:33:25 6:55:00
7:00:00 9:57 19:54 29:52 39:49 49:46 1:39:32 2:29:18 3:19:05 3:30:00 4:08:51 4:58:37 5:48:23 6:38:09 7:00:00

2. Marathon-Tempotabelle für eine 51-49-Renneinteilung nach Zielzeiten

Wenn Sie den Marathon langsamer angehen wollen, um auf der zweiten Hälfte noch zulegen zu können, können Sie eine Renneinteilung nach der 51-49-Renntaktik wählen. Dabei planen Sie für die erste Marathon-Hälfte 51 Prozent der angestrebten Zielzeit ein. Zur Mitte des Rennens ziehen Sie das Tempo an, um die zweite Hälfte in nur 49 Prozent der gewünschten Zielzeit zu laufen. In den beiden folgenden Tabellen finden Sie die Zwischenzeiten für diese Taktik; oben für die glatten Zielzeiten von 2:10 bis 4:30 Stunden, darunter für die Zeiten von 4:30 bis 7:00 Stunden. Achtung: Wenn Sie diese Taktik wählen, sollten Sie auch im Training üben, am Ende eines langen Laufs schneller zu werden.

Beispiel: Bei einem Zeitziel von 4:30 Stunden würden Sie die erste Hälfte in 2:17:42 Stunden laufen, die zweite in 2:12:18 Minuten. Ihre Pace müssten Sie dann zum Halbmarathon von 6:32 min/km auf 6:16 min/km steigern. Statt abrupt bei der Halbmarathonmarke zu beschleunigen, können Sie die Tempoverschärfung auch auf einen oder zwei Kilometer verteilen.

Tempotabelle Marathon, 51-49-Renntaktik, Zielzeit 2:10 bis 4:30 Stunden

Zielzeit in h Zeit 1. Hälfte Pace 1. Hälfte Zeit 2. Hälfte Pace 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
2:10:00 1:06:18 3:09 1:03:42 3:01 3:09 6:17 9:26 12:34 15:43 31:26 47:08 1:02:51 1:06:18 1:18:05 1:33:11 1:48:17 2:03:22 2:10:00
2:15:00 1:08:51 3:16 1:06:09 3:08 3:16 6:32 9:47 13:03 16:19 32:38 48:57 1:05:16 1:08:51 1:21:05 1:36:46 1:52:26 2:08:07 2:15:00
2:20:00 1:11:24 3:23 1:08:36 3:15 3:23 6:46 10:09 13:32 16:55 33:51 50:46 1:07:41 1:11:24 1:24:05 1:40:21 1:56:36 2:12:52 2:20:00
2:25:00 1:13:57 3:30 1:11:03 3:22 3:30 7:01 10:31 14:01 17:32 35:03 52:35 1:10:06 1:13:57 1:27:06 1:43:56 2:00:46 2:17:36 2:25:00
2:30:00 1:16:30 3:38 1:13:30 3:29 3:38 7:15 10:53 14:30 18:08 36:16 54:23 1:12:31 1:16:30 1:30:06 1:47:31 2:04:56 2:22:21 2:30:00
2:35:00 1:19:03 3:45 1:15:57 3:36 3:45 7:30 11:14 14:59 18:44 37:28 56:12 1:14:56 1:19:03 1:33:06 1:51:06 2:09:06 2:27:06 2:35:00
2:40:00 1:21:36 3:52 1:18:24 3:43 3:52 7:44 11:36 15:28 19:20 38:41 58:01 1:17:21 1:21:36 1:36:06 1:54:41 2:13:16 2:31:51 2:40:00
2:45:00 1:24:09 3:59 1:20:51 3:50 3:59 7:59 11:58 15:57 19:57 39:53 59:50 1:19:46 1:24:09 1:39:06 1:58:16 2:17:26 2:36:35 2:45:00
2:50:00 1:26:42 4:07 1:23:18 3:57 4:07 8:13 12:20 16:26 20:33 41:06 1:01:39 1:22:11 1:26:42 1:42:07 2:01:51 2:21:36 2:41:20 2:50:00
2:55:00 1:29:15 4:14 1:25:45 4:04 4:14 8:28 12:41 16:55 21:09 42:18 1:03:27 1:24:36 1:29:15 1:45:07 2:05:26 2:25:45 2:46:05 2:55:00
3:00:00 1:31:48 4:21 1:28:12 4:11 4:21 8:42 13:03 17:24 21:45 43:31 1:05:16 1:27:01 1:31:48 1:48:07 2:09:01 2:29:55 2:50:49 3:00:00
3:05:00 1:34:21 4:28 1:30:39 4:18 4:28 8:57 13:25 17:53 22:22 44:43 1:07:05 1:29:27 1:34:21 1:51:07 2:12:36 2:34:05 2:55:34 3:05:00
3:10:00 1:36:54 4:36 1:33:06 4:25 4:36 9:11 13:47 18:22 22:58 45:56 1:08:54 1:31:52 1:36:54 1:54:07 2:16:11 2:38:15 3:00:19 3:10:00
3:15:00 1:39:27 4:43 1:35:33 4:32 4:43 9:26 14:08 18:51 23:34 47:08 1:10:42 1:34:17 1:39:27 1:57:07 2:19:46 2:42:25 3:05:04 3:15:00
3:20:00 1:42:00 4:50 1:38:00 4:39 4:50 9:40 14:30 19:20 24:10 48:21 1:12:31 1:36:42 1:42:00 2:00:08 2:23:21 2:46:35 3:09:48 3:20:00
3:25:00 1:44:33 4:57 1:40:27 4:46 4:57 9:55 14:52 19:49 24:47 49:33 1:14:20 1:39:07 1:44:33 2:03:08 2:26:56 2:50:45 3:14:33 3:25:00
3:30:00 1:47:06 5:05 1:42:54 4:53 5:05 10:09 15:14 20:18 25:23 50:46 1:16:09 1:41:32 1:47:06 2:06:08 2:30:31 2:54:54 3:19:18 3:30:00
3:35:00 1:49:39 5:12 1:45:21 5:00 5:12 10:24 15:36 20:47 25:59 51:58 1:17:58 1:43:57 1:49:39 2:09:08 2:34:06 2:59:04 3:24:02 3:35:00
3:40:00 1:52:12 5:19 1:47:48 5:07 5:19 10:38 15:57 21:16 26:35 53:11 1:19:46 1:46:22 1:52:12 2:12:08 2:37:41 3:03:14 3:28:47 3:40:00
3:45:00 1:54:45 5:26 1:50:15 5:14 5:26 10:53 16:19 21:45 27:12 54:23 1:21:35 1:48:47 1:54:45 2:15:09 2:41:16 3:07:24 3:33:32 3:45:00
3:50:00 1:57:18 5:34 1:52:42 5:21 5:34 11:07 16:41 22:14 27:48 55:36 1:23:24 1:51:12 1:57:18 2:18:09 2:44:51 3:11:34 3:38:16 3:50:00
3:55:00 1:59:51 5:41 1:55:09 5:27 5:41 11:22 17:03 22:43 28:24 56:48 1:25:13 1:53:37 1:59:51 2:21:09 2:48:26 3:15:44 3:43:01 3:55:00
4:00:00 2:02:24 5:48 1:57:36 5:34 5:48 11:36 17:24 23:12 29:00 58:01 1:27:01 1:56:02 2:02:24 2:24:09 2:52:01 3:19:54 3:47:46 4:00:00
4:05:00 2:04:57 5:55 2:00:03 5:41 5:55 11:51 17:46 23:41 29:37 59:14 1:28:50 1:58:27 2:04:57 2:27:09 2:55:36 3:24:04 3:52:31 4:05:00
4:10:00 2:07:30 6:03 2:02:30 5:48 6:03 12:05 18:08 24:10 30:13 1:00:26 1:30:39 2:00:52 2:07:30 2:30:10 2:59:11 3:28:13 3:57:15 4:10:00
4:15:00 2:10:03 6:10 2:04:57 5:55 6:10 12:20 18:30 24:39 30:49 1:01:39 1:32:28 2:03:17 2:10:03 2:33:10 3:02:47 3:32:23 4:02:00 4:15:00
4:20:00 2:12:36 6:17 2:07:24 6:02 6:17 12:34 18:51 25:08 31:26 1:02:51 1:34:17 2:05:42 2:12:36 2:36:10 3:06:22 3:36:33 4:06:45 4:20:00
4:25:00 2:15:09 6:24 2:09:51 6:09 6:24 12:49 19:13 25:37 32:02 1:04:04 1:36:05 2:08:07 2:15:09 2:39:10 3:09:57 3:40:43 4:11:29 4:25:00
4:30:00 2:17:42 6:32 2:12:18 6:16 6:32 13:03 19:35 26:06 32:38 1:05:16 1:37:54 2:10:32 2:17:42 2:42:10 3:13:32 3:44:53 4:16:14 4:30:00
Zielzeit in h Zeit 1. Hälfte Pace 1. Hälfte Zeit 2. Hälfte Pace 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
2:10:00 1:06:18 3:09 1:03:42 3:01 3:09 6:17 9:26 12:34 15:43 31:26 47:08 1:02:51 1:06:18 1:18:05 1:33:11 1:48:17 2:03:22 2:10:00
2:15:00 1:08:51 3:16 1:06:09 3:08 3:16 6:32 9:47 13:03 16:19 32:38 48:57 1:05:16 1:08:51 1:21:05 1:36:46 1:52:26 2:08:07 2:15:00
2:20:00 1:11:24 3:23 1:08:36 3:15 3:23 6:46 10:09 13:32 16:55 33:51 50:46 1:07:41 1:11:24 1:24:05 1:40:21 1:56:36 2:12:52 2:20:00
2:25:00 1:13:57 3:30 1:11:03 3:22 3:30 7:01 10:31 14:01 17:32 35:03 52:35 1:10:06 1:13:57 1:27:06 1:43:56 2:00:46 2:17:36 2:25:00
2:30:00 1:16:30 3:38 1:13:30 3:29 3:38 7:15 10:53 14:30 18:08 36:16 54:23 1:12:31 1:16:30 1:30:06 1:47:31 2:04:56 2:22:21 2:30:00
2:35:00 1:19:03 3:45 1:15:57 3:36 3:45 7:30 11:14 14:59 18:44 37:28 56:12 1:14:56 1:19:03 1:33:06 1:51:06 2:09:06 2:27:06 2:35:00
2:40:00 1:21:36 3:52 1:18:24 3:43 3:52 7:44 11:36 15:28 19:20 38:41 58:01 1:17:21 1:21:36 1:36:06 1:54:41 2:13:16 2:31:51 2:40:00
2:45:00 1:24:09 3:59 1:20:51 3:50 3:59 7:59 11:58 15:57 19:57 39:53 59:50 1:19:46 1:24:09 1:39:06 1:58:16 2:17:26 2:36:35 2:45:00
2:50:00 1:26:42 4:07 1:23:18 3:57 4:07 8:13 12:20 16:26 20:33 41:06 1:01:39 1:22:11 1:26:42 1:42:07 2:01:51 2:21:36 2:41:20 2:50:00
2:55:00 1:29:15 4:14 1:25:45 4:04 4:14 8:28 12:41 16:55 21:09 42:18 1:03:27 1:24:36 1:29:15 1:45:07 2:05:26 2:25:45 2:46:05 2:55:00
3:00:00 1:31:48 4:21 1:28:12 4:11 4:21 8:42 13:03 17:24 21:45 43:31 1:05:16 1:27:01 1:31:48 1:48:07 2:09:01 2:29:55 2:50:49 3:00:00
3:05:00 1:34:21 4:28 1:30:39 4:18 4:28 8:57 13:25 17:53 22:22 44:43 1:07:05 1:29:27 1:34:21 1:51:07 2:12:36 2:34:05 2:55:34 3:05:00
3:10:00 1:36:54 4:36 1:33:06 4:25 4:36 9:11 13:47 18:22 22:58 45:56 1:08:54 1:31:52 1:36:54 1:54:07 2:16:11 2:38:15 3:00:19 3:10:00
3:15:00 1:39:27 4:43 1:35:33 4:32 4:43 9:26 14:08 18:51 23:34 47:08 1:10:42 1:34:17 1:39:27 1:57:07 2:19:46 2:42:25 3:05:04 3:15:00
3:20:00 1:42:00 4:50 1:38:00 4:39 4:50 9:40 14:30 19:20 24:10 48:21 1:12:31 1:36:42 1:42:00 2:00:08 2:23:21 2:46:35 3:09:48 3:20:00
3:25:00 1:44:33 4:57 1:40:27 4:46 4:57 9:55 14:52 19:49 24:47 49:33 1:14:20 1:39:07 1:44:33 2:03:08 2:26:56 2:50:45 3:14:33 3:25:00
3:30:00 1:47:06 5:05 1:42:54 4:53 5:05 10:09 15:14 20:18 25:23 50:46 1:16:09 1:41:32 1:47:06 2:06:08 2:30:31 2:54:54 3:19:18 3:30:00
3:35:00 1:49:39 5:12 1:45:21 5:00 5:12 10:24 15:36 20:47 25:59 51:58 1:17:58 1:43:57 1:49:39 2:09:08 2:34:06 2:59:04 3:24:02 3:35:00
3:40:00 1:52:12 5:19 1:47:48 5:07 5:19 10:38 15:57 21:16 26:35 53:11 1:19:46 1:46:22 1:52:12 2:12:08 2:37:41 3:03:14 3:28:47 3:40:00
3:45:00 1:54:45 5:26 1:50:15 5:14 5:26 10:53 16:19 21:45 27:12 54:23 1:21:35 1:48:47 1:54:45 2:15:09 2:41:16 3:07:24 3:33:32 3:45:00
3:50:00 1:57:18 5:34 1:52:42 5:21 5:34 11:07 16:41 22:14 27:48 55:36 1:23:24 1:51:12 1:57:18 2:18:09 2:44:51 3:11:34 3:38:16 3:50:00
3:55:00 1:59:51 5:41 1:55:09 5:27 5:41 11:22 17:03 22:43 28:24 56:48 1:25:13 1:53:37 1:59:51 2:21:09 2:48:26 3:15:44 3:43:01 3:55:00
4:00:00 2:02:24 5:48 1:57:36 5:34 5:48 11:36 17:24 23:12 29:00 58:01 1:27:01 1:56:02 2:02:24 2:24:09 2:52:01 3:19:54 3:47:46 4:00:00
4:05:00 2:04:57 5:55 2:00:03 5:41 5:55 11:51 17:46 23:41 29:37 59:14 1:28:50 1:58:27 2:04:57 2:27:09 2:55:36 3:24:04 3:52:31 4:05:00
4:10:00 2:07:30 6:03 2:02:30 5:48 6:03 12:05 18:08 24:10 30:13 1:00:26 1:30:39 2:00:52 2:07:30 2:30:10 2:59:11 3:28:13 3:57:15 4:10:00
4:15:00 2:10:03 6:10 2:04:57 5:55 6:10 12:20 18:30 24:39 30:49 1:01:39 1:32:28 2:03:17 2:10:03 2:33:10 3:02:47 3:32:23 4:02:00 4:15:00
4:20:00 2:12:36 6:17 2:07:24 6:02 6:17 12:34 18:51 25:08 31:26 1:02:51 1:34:17 2:05:42 2:12:36 2:36:10 3:06:22 3:36:33 4:06:45 4:20:00
4:25:00 2:15:09 6:24 2:09:51 6:09 6:24 12:49 19:13 25:37 32:02 1:04:04 1:36:05 2:08:07 2:15:09 2:39:10 3:09:57 3:40:43 4:11:29 4:25:00
4:30:00 2:17:42 6:32 2:12:18 6:16 6:32 13:03 19:35 26:06 32:38 1:05:16 1:37:54 2:10:32 2:17:42 2:42:10 3:13:32 3:44:53 4:16:14 4:30:00

Tempotabelle Marathon, 51-49-Renntaktik, Zielzeit 4:30 bis 7:00 Stunden

Zielzeit in h Zeit 1. Hälfte Pace 1. Hälfte Zeit 2. Hälfte Pace 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
4:30:00 2:17:42 6:32 2:12:18 6:16 6:32 13:03 19:35 26:06 32:38 1:05:16 1:37:54 2:10:32 2:17:42 2:42:10 3:13:32 3:44:53 4:16:14 4:30:00
4:35:00 2:20:15 6:39 2:14:45 6:23 6:39 13:18 19:57 26:35 33:14 1:06:29 1:39:43 2:12:57 2:20:15 2:45:11 3:17:07 3:49:03 4:20:59 4:35:00
4:40:00 2:22:48 6:46 2:17:12 6:30 6:46 13:32 20:18 27:04 33:51 1:07:41 1:41:32 2:15:22 2:22:48 2:48:11 3:20:42 3:53:13 4:25:44 4:40:00
4:45:00 2:25:21 6:53 2:19:39 6:37 6:53 13:47 20:40 27:33 34:27 1:08:54 1:43:20 2:17:47 2:25:21 2:51:11 3:24:17 3:57:22 4:30:28 4:45:00
4:50:00 2:27:54 7:01 2:22:06 6:44 7:01 14:01 21:02 28:02 35:03 1:10:06 1:45:09 2:20:12 2:27:54 2:54:11 3:27:52 4:01:32 4:35:13 4:50:00
4:55:00 2:30:27 7:08 2:24:33 6:51 7:08 14:16 21:24 28:31 35:39 1:11:19 1:46:58 2:22:37 2:30:27 2:57:11 3:31:27 4:05:42 4:39:58 4:55:00
5:00:00 2:33:00 7:15 2:27:00 6:58 7:15 14:30 21:45 29:00 36:16 1:12:31 1:48:47 2:25:02 2:33:00 3:00:11 3:35:02 4:09:52 4:44:42 5:00:00
5:05:00 2:35:33 7:22 2:29:27 7:05 7:22 14:45 22:07 29:29 36:52 1:13:44 1:50:36 2:27:27 2:35:33 3:03:12 3:38:37 4:14:02 4:49:27 5:05:00
5:10:00 2:38:06 7:30 2:31:54 7:12 7:30 14:59 22:29 29:59 37:28 1:14:56 1:52:24 2:29:53 2:38:06 3:06:12 3:42:12 4:18:12 4:54:12 5:10:00
5:15:00 2:40:39 7:37 2:34:21 7:19 7:37 15:14 22:51 30:28 38:04 1:16:09 1:54:13 2:32:18 2:40:39 3:09:12 3:45:47 4:22:22 4:58:56 5:15:00
5:20:00 2:43:12 7:44 2:36:48 7:26 7:44 15:28 23:12 30:57 38:41 1:17:21 1:56:02 2:34:43 2:43:12 3:12:12 3:49:22 4:26:32 5:03:41 5:20:00
5:25:00 2:45:45 7:51 2:39:15 7:33 7:51 15:43 23:34 31:26 39:17 1:18:34 1:57:51 2:37:08 2:45:45 3:15:12 3:52:57 4:30:41 5:08:26 5:25:00
5:30:00 2:48:18 7:59 2:41:42 7:40 7:59 15:57 23:56 31:55 39:53 1:19:46 1:59:40 2:39:33 2:48:18 3:18:13 3:56:32 4:34:51 5:13:11 5:30:00
5:35:00 2:50:51 8:06 2:44:09 7:47 8:06 16:12 24:18 32:24 40:29 1:20:59 2:01:28 2:41:58 2:50:51 3:21:13 4:00:07 4:39:01 5:17:55 5:35:00
5:40:00 2:53:24 8:13 2:46:36 7:54 8:13 16:26 24:39 32:53 41:06 1:22:11 2:03:17 2:44:23 2:53:24 3:24:13 4:03:42 4:43:11 5:22:40 5:40:00
5:45:00 2:55:57 8:20 2:49:03 8:01 8:20 16:41 25:01 33:22 41:42 1:23:24 2:05:06 2:46:48 2:55:57 3:27:13 4:07:17 4:47:21 5:27:25 5:45:00
5:50:00 2:58:30 8:28 2:51:30 8:08 8:28 16:55 25:23 33:51 42:18 1:24:36 2:06:55 2:49:13 2:58:30 3:30:13 4:10:52 4:51:31 5:32:09 5:50:00
5:55:00 3:01:03 8:35 2:53:57 8:15 8:35 17:10 25:45 34:20 42:54 1:25:49 2:08:43 2:51:38 3:01:03 3:33:14 4:14:27 4:55:41 5:36:54 5:55:00
6:00:00 3:03:36 8:42 2:56:24 8:22 8:42 17:24 26:06 34:49 43:31 1:27:01 2:10:32 2:54:03 3:03:36 3:36:14 4:18:02 4:59:50 5:41:39 6:00:00
6:05:00 3:06:09 8:49 2:58:51 8:29 8:49 17:39 26:28 35:18 44:07 1:28:14 2:12:21 2:56:28 3:06:09 3:39:14 4:21:37 5:04:00 5:46:24 6:05:00
6:10:00 3:08:42 8:57 3:01:18 8:36 8:57 17:53 26:50 35:47 44:43 1:29:27 2:14:10 2:58:53 3:08:42 3:42:14 4:25:12 5:08:10 5:51:08 6:10:00
6:15:00 3:11:15 9:04 3:03:45 8:43 9:04 18:08 27:12 36:16 45:20 1:30:39 2:15:59 3:01:18 3:11:15 3:45:14 4:28:47 5:12:20 5:55:53 6:15:00
6:20:00 3:13:48 9:11 3:06:12 8:50 9:11 18:22 27:33 36:45 45:56 1:31:52 2:17:47 3:03:43 3:13:48 3:48:15 4:32:22 5:16:30 6:00:38 6:20:00
6:25:00 3:16:21 9:18 3:08:39 8:57 9:18 18:37 27:55 37:14 46:32 1:33:04 2:19:36 3:06:08 3:16:21 3:51:15 4:35:57 5:20:40 6:05:22 6:25:00
6:30:00 3:18:54 9:26 3:11:06 9:03 9:26 18:51 28:17 37:43 47:08 1:34:17 2:21:25 3:08:33 3:18:54 3:54:15 4:39:32 5:24:50 6:10:07 6:30:00
6:35:00 3:21:27 9:33 3:13:33 9:10 9:33 19:06 28:39 38:12 47:45 1:35:29 2:23:14 3:10:58 3:21:27 3:57:15 4:43:07 5:29:00 6:14:52 6:35:00
6:40:00 3:24:00 9:40 3:16:00 9:17 9:40 19:20 29:00 38:41 48:21 1:36:42 2:25:02 3:13:23 3:24:00 4:00:15 4:46:42 5:33:09 6:19:36 6:40:00
6:45:00 3:26:33 9:47 3:18:27 9:24 9:47 19:35 29:22 39:10 48:57 1:37:54 2:26:51 3:15:48 3:26:33 4:03:15 4:50:17 5:37:19 6:24:21 6:45:00
6:50:00 3:29:06 9:55 3:20:54 9:31 9:55 19:49 29:44 39:39 49:33 1:39:07 2:28:40 3:18:13 3:29:06 4:06:16 4:53:52 5:41:29 6:29:06 6:50:00
6:55:00 3:31:39 10:02 3:23:21 9:38 10:02 20:04 30:06 40:08 50:10 1:40:19 2:30:29 3:20:38 3:31:39 4:09:16 4:57:27 5:45:39 6:33:51 6:55:00
7:00:00 3:34:12 10:09 3:25:48 9:45 10:09 20:18 30:28 40:37 50:46 1:41:32 2:32:18 3:23:03 3:34:12 4:12:16 5:01:02 5:49:49 6:38:35 7:00:00
Zielzeit in h Zeit 1. Hälfte Pace 1. Hälfte Zeit 2. Hälfte Pace 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
4:30:00 2:17:42 6:32 2:12:18 6:16 6:32 13:03 19:35 26:06 32:38 1:05:16 1:37:54 2:10:32 2:17:42 2:42:10 3:13:32 3:44:53 4:16:14 4:30:00
4:35:00 2:20:15 6:39 2:14:45 6:23 6:39 13:18 19:57 26:35 33:14 1:06:29 1:39:43 2:12:57 2:20:15 2:45:11 3:17:07 3:49:03 4:20:59 4:35:00
4:40:00 2:22:48 6:46 2:17:12 6:30 6:46 13:32 20:18 27:04 33:51 1:07:41 1:41:32 2:15:22 2:22:48 2:48:11 3:20:42 3:53:13 4:25:44 4:40:00
4:45:00 2:25:21 6:53 2:19:39 6:37 6:53 13:47 20:40 27:33 34:27 1:08:54 1:43:20 2:17:47 2:25:21 2:51:11 3:24:17 3:57:22 4:30:28 4:45:00
4:50:00 2:27:54 7:01 2:22:06 6:44 7:01 14:01 21:02 28:02 35:03 1:10:06 1:45:09 2:20:12 2:27:54 2:54:11 3:27:52 4:01:32 4:35:13 4:50:00
4:55:00 2:30:27 7:08 2:24:33 6:51 7:08 14:16 21:24 28:31 35:39 1:11:19 1:46:58 2:22:37 2:30:27 2:57:11 3:31:27 4:05:42 4:39:58 4:55:00
5:00:00 2:33:00 7:15 2:27:00 6:58 7:15 14:30 21:45 29:00 36:16 1:12:31 1:48:47 2:25:02 2:33:00 3:00:11 3:35:02 4:09:52 4:44:42 5:00:00
5:05:00 2:35:33 7:22 2:29:27 7:05 7:22 14:45 22:07 29:29 36:52 1:13:44 1:50:36 2:27:27 2:35:33 3:03:12 3:38:37 4:14:02 4:49:27 5:05:00
5:10:00 2:38:06 7:30 2:31:54 7:12 7:30 14:59 22:29 29:59 37:28 1:14:56 1:52:24 2:29:53 2:38:06 3:06:12 3:42:12 4:18:12 4:54:12 5:10:00
5:15:00 2:40:39 7:37 2:34:21 7:19 7:37 15:14 22:51 30:28 38:04 1:16:09 1:54:13 2:32:18 2:40:39 3:09:12 3:45:47 4:22:22 4:58:56 5:15:00
5:20:00 2:43:12 7:44 2:36:48 7:26 7:44 15:28 23:12 30:57 38:41 1:17:21 1:56:02 2:34:43 2:43:12 3:12:12 3:49:22 4:26:32 5:03:41 5:20:00
5:25:00 2:45:45 7:51 2:39:15 7:33 7:51 15:43 23:34 31:26 39:17 1:18:34 1:57:51 2:37:08 2:45:45 3:15:12 3:52:57 4:30:41 5:08:26 5:25:00
5:30:00 2:48:18 7:59 2:41:42 7:40 7:59 15:57 23:56 31:55 39:53 1:19:46 1:59:40 2:39:33 2:48:18 3:18:13 3:56:32 4:34:51 5:13:11 5:30:00
5:35:00 2:50:51 8:06 2:44:09 7:47 8:06 16:12 24:18 32:24 40:29 1:20:59 2:01:28 2:41:58 2:50:51 3:21:13 4:00:07 4:39:01 5:17:55 5:35:00
5:40:00 2:53:24 8:13 2:46:36 7:54 8:13 16:26 24:39 32:53 41:06 1:22:11 2:03:17 2:44:23 2:53:24 3:24:13 4:03:42 4:43:11 5:22:40 5:40:00
5:45:00 2:55:57 8:20 2:49:03 8:01 8:20 16:41 25:01 33:22 41:42 1:23:24 2:05:06 2:46:48 2:55:57 3:27:13 4:07:17 4:47:21 5:27:25 5:45:00
5:50:00 2:58:30 8:28 2:51:30 8:08 8:28 16:55 25:23 33:51 42:18 1:24:36 2:06:55 2:49:13 2:58:30 3:30:13 4:10:52 4:51:31 5:32:09 5:50:00
5:55:00 3:01:03 8:35 2:53:57 8:15 8:35 17:10 25:45 34:20 42:54 1:25:49 2:08:43 2:51:38 3:01:03 3:33:14 4:14:27 4:55:41 5:36:54 5:55:00
6:00:00 3:03:36 8:42 2:56:24 8:22 8:42 17:24 26:06 34:49 43:31 1:27:01 2:10:32 2:54:03 3:03:36 3:36:14 4:18:02 4:59:50 5:41:39 6:00:00
6:05:00 3:06:09 8:49 2:58:51 8:29 8:49 17:39 26:28 35:18 44:07 1:28:14 2:12:21 2:56:28 3:06:09 3:39:14 4:21:37 5:04:00 5:46:24 6:05:00
6:10:00 3:08:42 8:57 3:01:18 8:36 8:57 17:53 26:50 35:47 44:43 1:29:27 2:14:10 2:58:53 3:08:42 3:42:14 4:25:12 5:08:10 5:51:08 6:10:00
6:15:00 3:11:15 9:04 3:03:45 8:43 9:04 18:08 27:12 36:16 45:20 1:30:39 2:15:59 3:01:18 3:11:15 3:45:14 4:28:47 5:12:20 5:55:53 6:15:00
6:20:00 3:13:48 9:11 3:06:12 8:50 9:11 18:22 27:33 36:45 45:56 1:31:52 2:17:47 3:03:43 3:13:48 3:48:15 4:32:22 5:16:30 6:00:38 6:20:00
6:25:00 3:16:21 9:18 3:08:39 8:57 9:18 18:37 27:55 37:14 46:32 1:33:04 2:19:36 3:06:08 3:16:21 3:51:15 4:35:57 5:20:40 6:05:22 6:25:00
6:30:00 3:18:54 9:26 3:11:06 9:03 9:26 18:51 28:17 37:43 47:08 1:34:17 2:21:25 3:08:33 3:18:54 3:54:15 4:39:32 5:24:50 6:10:07 6:30:00
6:35:00 3:21:27 9:33 3:13:33 9:10 9:33 19:06 28:39 38:12 47:45 1:35:29 2:23:14 3:10:58 3:21:27 3:57:15 4:43:07 5:29:00 6:14:52 6:35:00
6:40:00 3:24:00 9:40 3:16:00 9:17 9:40 19:20 29:00 38:41 48:21 1:36:42 2:25:02 3:13:23 3:24:00 4:00:15 4:46:42 5:33:09 6:19:36 6:40:00
6:45:00 3:26:33 9:47 3:18:27 9:24 9:47 19:35 29:22 39:10 48:57 1:37:54 2:26:51 3:15:48 3:26:33 4:03:15 4:50:17 5:37:19 6:24:21 6:45:00
6:50:00 3:29:06 9:55 3:20:54 9:31 9:55 19:49 29:44 39:39 49:33 1:39:07 2:28:40 3:18:13 3:29:06 4:06:16 4:53:52 5:41:29 6:29:06 6:50:00
6:55:00 3:31:39 10:02 3:23:21 9:38 10:02 20:04 30:06 40:08 50:10 1:40:19 2:30:29 3:20:38 3:31:39 4:09:16 4:57:27 5:45:39 6:33:51 6:55:00
7:00:00 3:34:12 10:09 3:25:48 9:45 10:09 20:18 30:28 40:37 50:46 1:41:32 2:32:18 3:23:03 3:34:12 4:12:16 5:01:02 5:49:49 6:38:35 7:00:00

3. Marathon-Tempotabelle nach Pace mit glatten Zwischenzeiten

Falls Sie lieber glatte Tempovorgaben mögen, finden Sie in den beiden folgenden Tabellen Ihre Renneinteilung; oben für eine Pace von 3:00 bis 6:00 min/km, darunter für eine Pace von 6:00 bis 10:00 min/km.

Tempotabelle Marathon, gleichmäßige Renneinteilung, Pace 3:00 bis 6:00 min/km

Pace KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
3:00 min/km 3:00 6:00 9:00 12:00 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
3:10 min/km 3:10 6:20 9:30 12:40 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
3:20 min/km 3:20 6:40 10:00 13:20 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
3:30 min/km 3:30 7:00 10:30 14:00 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
3:40 min/km 3:40 7:20 11:00 14:40 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
3:50 min/km 3:50 7:40 11:30 15:20 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
4:00 min/km 4:00 8:00 12:00 16:00 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
4:10 min/km 4:10 8:20 12:30 16:40 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
4:20 min/km 4:20 8:40 13:00 17:20 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
4:30 min/km 4:30 9:00 13:30 18:00 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
4:40 min/km 4:40 9:20 14:00 18:40 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
4:50 min/km 4:50 9:40 14:30 19:20 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
5:00 min/km 5:00 10:00 15:00 20:00 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
5:10 min/km 5:10 10:20 15:30 20:40 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
5:20 min/km 5:20 10:40 16:00 21:20 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
5:30 min/km 5:30 11:00 16:30 22:00 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
5:40 min/km 5:40 11:20 17:00 22:40 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
5:50 min/km 5:50 11:40 17:30 23:20 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
6:00 min/km 6:00 12:00 18:00 24:00 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
Pace KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
3:00 min/km 3:00 6:00 9:00 12:00 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
3:10 min/km 3:10 6:20 9:30 12:40 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
3:20 min/km 3:20 6:40 10:00 13:20 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
3:30 min/km 3:30 7:00 10:30 14:00 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
3:40 min/km 3:40 7:20 11:00 14:40 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
3:50 min/km 3:50 7:40 11:30 15:20 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
4:00 min/km 4:00 8:00 12:00 16:00 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
4:10 min/km 4:10 8:20 12:30 16:40 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
4:20 min/km 4:20 8:40 13:00 17:20 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
4:30 min/km 4:30 9:00 13:30 18:00 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
4:40 min/km 4:40 9:20 14:00 18:40 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
4:50 min/km 4:50 9:40 14:30 19:20 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
5:00 min/km 5:00 10:00 15:00 20:00 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
5:10 min/km 5:10 10:20 15:30 20:40 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
5:20 min/km 5:20 10:40 16:00 21:20 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
5:30 min/km 5:30 11:00 16:30 22:00 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
5:40 min/km 5:40 11:20 17:00 22:40 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
5:50 min/km 5:50 11:40 17:30 23:20 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
6:00 min/km 6:00 12:00 18:00 24:00 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

Tempotabelle Marathon, gleichmäßige Renneinteilung, Pace 6:00 bis 10:00 min/km

Pace KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
6:00 min/km 6:00 12:00 18:00 24:00 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
6:10 min/km 6:10 12:20 18:30 24:40 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
6:20 min/km 6:20 12:40 19:00 25:20 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
6:30 min/km 6:30 13:00 19:30 26:00 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
6:40 min/km 6:40 13:20 20:00 26:40 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
6:50 min/km 6:50 13:40 20:30 27:20 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
7:00 min/km 7:00 14:00 21:00 28:00 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
7:10 min/km 7:10 14:20 21:30 28:40 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
7:20 min/km 7:20 14:40 22:00 29:20 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
7:30 min/km 7:30 15:00 22:30 30:00 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
7:40 min/km 7:40 15:20 23:00 30:40 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
7:50 min/km 7:50 15:40 23:30 31:20 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
8:00 min/km 8:00 16:00 24:00 32:00 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 min/km 8:10 16:20 24:30 32:40 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 min/km 8:20 16:40 25:00 33:20 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 min/km 8:30 17:00 25:30 34:00 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
8:40 min/km 8:40 17:20 26:00 34:40 43:20 1:26:40 2:10:00 2:53:20 3:02:51 3:36:40 4:20:00 5:03:20 5:46:40 6:05:41
8:50 min/km 8:50 17:40 26:30 35:20 44:10 1:28:20 2:12:30 2:56:40 3:06:22 3:40:50 4:25:00 5:09:10 5:53:20 6:12:43
9:00 min/km 9:00 18:00 27:00 36:00 45:00 1:30:00 2:15:00 3:00:00 3:09:53 3:45:00 4:30:00 5:15:00 6:00:00 6:19:45
9:10 min/km 9:10 18:20 27:30 36:40 45:50 1:31:40 2:17:30 3:03:20 3:13:24 3:49:10 4:35:00 5:20:50 6:06:40 6:26:47
9:20 min/km 9:20 18:40 28:00 37:20 46:40 1:33:20 2:20:00 3:06:40 3:16:55 3:53:20 4:40:00 5:26:40 6:13:20 6:33:49
9:30 min/km 9:30 19:00 28:30 38:00 47:30 1:35:00 2:22:30 3:10:00 3:20:26 3:57:30 4:45:00 5:32:30 6:20:00 6:40:51
9:40 min/km 9:40 19:20 29:00 38:40 48:20 1:36:40 2:25:00 3:13:20 3:23:57 4:01:40 4:50:00 5:38:20 6:26:40 6:47:53
9:50 min/km 9:50 19:40 29:30 39:20 49:10 1:38:20 2:27:30 3:16:40 3:27:28 4:05:50 4:55:00 5:44:10 6:33:20 6:54:55
10:00 min/km 10:00 20:00 30:00 40:00 50:00 1:40:00 2:30:00 3:20:00 3:30:58 4:10:00 5:00:00 5:50:00 6:40:00 7:01:57
Pace KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
6:00 min/km 6:00 12:00 18:00 24:00 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
6:10 min/km 6:10 12:20 18:30 24:40 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
6:20 min/km 6:20 12:40 19:00 25:20 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
6:30 min/km 6:30 13:00 19:30 26:00 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
6:40 min/km 6:40 13:20 20:00 26:40 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
6:50 min/km 6:50 13:40 20:30 27:20 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
7:00 min/km 7:00 14:00 21:00 28:00 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
7:10 min/km 7:10 14:20 21:30 28:40 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
7:20 min/km 7:20 14:40 22:00 29:20 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
7:30 min/km 7:30 15:00 22:30 30:00 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
7:40 min/km 7:40 15:20 23:00 30:40 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
7:50 min/km 7:50 15:40 23:30 31:20 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
8:00 min/km 8:00 16:00 24:00 32:00 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 min/km 8:10 16:20 24:30 32:40 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 min/km 8:20 16:40 25:00 33:20 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 min/km 8:30 17:00 25:30 34:00 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
8:40 min/km 8:40 17:20 26:00 34:40 43:20 1:26:40 2:10:00 2:53:20 3:02:51 3:36:40 4:20:00 5:03:20 5:46:40 6:05:41
8:50 min/km 8:50 17:40 26:30 35:20 44:10 1:28:20 2:12:30 2:56:40 3:06:22 3:40:50 4:25:00 5:09:10 5:53:20 6:12:43
9:00 min/km 9:00 18:00 27:00 36:00 45:00 1:30:00 2:15:00 3:00:00 3:09:53 3:45:00 4:30:00 5:15:00 6:00:00 6:19:45
9:10 min/km 9:10 18:20 27:30 36:40 45:50 1:31:40 2:17:30 3:03:20 3:13:24 3:49:10 4:35:00 5:20:50 6:06:40 6:26:47
9:20 min/km 9:20 18:40 28:00 37:20 46:40 1:33:20 2:20:00 3:06:40 3:16:55 3:53:20 4:40:00 5:26:40 6:13:20 6:33:49
9:30 min/km 9:30 19:00 28:30 38:00 47:30 1:35:00 2:22:30 3:10:00 3:20:26 3:57:30 4:45:00 5:32:30 6:20:00 6:40:51
9:40 min/km 9:40 19:20 29:00 38:40 48:20 1:36:40 2:25:00 3:13:20 3:23:57 4:01:40 4:50:00 5:38:20 6:26:40 6:47:53
9:50 min/km 9:50 19:40 29:30 39:20 49:10 1:38:20 2:27:30 3:16:40 3:27:28 4:05:50 4:55:00 5:44:10 6:33:20 6:54:55
10:00 min/km 10:00 20:00 30:00 40:00 50:00 1:40:00 2:30:00 3:20:00 3:30:58 4:10:00 5:00:00 5:50:00 6:40:00 7:01:57

4. Marathon-Tempotabelle nach Pace für eine schnellere zweite Hälfte

Eine ungefähre 51-49-Renntaktik für Ihren Marathon lässt sich auch mit einigermaßen glatten Tempovorgaben realisieren – außer, wenn Sie ganz schnell unterwegs sind. Im Tempobereich zwischen 4:00 min/km und 7:20 min/km kommen Sie mit einem Aufschlag von 5 Sekunden in der ersten Hälfte und entsprechend einem Abschlag von 5 Sekunden in der zweiten Hälfte gut hin. Laufen Sie schneller, beträgt die Differenz zum Mittelwert nur 3 Sekunden; für Geschwindigkeit über 7:30 min/km können Sie mit 10 Sekunden Differenz zum Mittelwert rechnen. Da sich hier nicht immer genau das Verhältnis 51:49 einstellt, haben wir die Zeitanteile für die erste und die zweite Hälfte in den folgenden Tabellen zusätzlich aufgeführt – die erste beeinhaltet wieder die Tempi von 3:00 bis 6:00 min/km, die zweite die von 6:00 bis 10:00 min/km.

Tempotabelle Marathon, schnellere zweite Hälfte, Pace 3:00 bis 6:00 min/km

Pace Zielzeit Pace 1. Hälfte Zeit 1. Hälfte Pace 2. Hälfte Zeit 2. Hälfte Anteil 1. Hälfte Anteil 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
3:00 min/km 2:06:35 3:03 1:04:21 2:57 1:02:14 50,8% 49,2% 3:03 6:06 9:09 12:12 15:15 30:30 45:45 1:01:00 1:04:21 1:15:52 1:30:37 1:45:22 2:00:07 2:06:35
3:10 min/km 2:13:37 3:13 1:07:52 3:07 1:05:45 50,8% 49,2% 3:13 6:26 9:39 12:52 16:05 32:10 48:15 1:04:20 1:07:52 1:20:02 1:35:37 1:51:12 2:06:47 2:13:37
3:20 min/km 2:20:39 3:23 1:11:23 3:17 1:09:16 50,8% 49,3% 3:23 6:46 10:09 13:32 16:55 33:50 50:45 1:07:40 1:11:23 1:24:12 1:40:37 1:57:02 2:13:27 2:20:39
3:30 min/km 2:27:41 3:33 1:14:54 3:27 1:12:47 50,7% 49,3% 3:33 7:06 10:39 14:12 17:45 35:30 53:15 1:11:00 1:14:54 1:28:22 1:45:37 2:02:52 2:20:07 2:27:41
3:40 min/km 2:34:43 3:43 1:18:25 3:37 1:16:18 50,7% 49,3% 3:43 7:26 11:09 14:52 18:35 37:10 55:45 1:14:20 1:18:25 1:32:32 1:50:37 2:08:42 2:26:47 2:34:43
3:50 min/km 2:41:45 3:53 1:21:56 3:47 1:19:49 50,7% 49,3% 3:53 7:46 11:39 15:32 19:25 38:50 58:15 1:17:40 1:21:56 1:36:42 1:55:37 2:14:32 2:33:27 2:41:45
4:00 min/km 2:48:47 4:05 1:26:09 3:55 1:22:38 51,0% 49,0% 4:05 8:10 12:15 16:20 20:25 40:50 1:01:15 1:21:40 1:26:09 1:41:26 2:01:01 2:20:36 2:40:11 2:48:47
4:10 min/km 2:55:49 4:15 1:29:40 4:05 1:26:09 51,0% 49,0% 4:15 8:30 12:45 17:00 21:15 42:30 1:03:45 1:25:00 1:29:40 1:45:36 2:06:01 2:26:26 2:46:51 2:55:49
4:20 min/km 3:02:51 4:25 1:33:11 4:15 1:29:40 51,0% 49,0% 4:25 8:50 13:15 17:40 22:05 44:10 1:06:15 1:28:20 1:33:11 1:49:46 2:11:01 2:32:16 2:53:31 3:02:51
4:30 min/km 3:09:53 4:35 1:36:42 4:25 1:33:11 50,9% 49,1% 4:35 9:10 13:45 18:20 22:55 45:50 1:08:45 1:31:40 1:36:42 1:53:56 2:16:01 2:38:06 3:00:11 3:09:53
4:40 min/km 3:16:55 4:45 1:40:13 4:35 1:36:42 50,9% 49,1% 4:45 9:30 14:15 19:00 23:45 47:30 1:11:15 1:35:00 1:40:13 1:58:06 2:21:01 2:43:56 3:06:51 3:16:55
4:50 min/km 3:23:57 4:55 1:43:44 4:45 1:40:13 50,9% 49,1% 4:55 9:50 14:45 19:40 24:35 49:10 1:13:45 1:38:20 1:43:44 2:02:16 2:26:01 2:49:46 3:13:31 3:23:57
5:00 min/km 3:30:58 5:05 1:47:15 4:55 1:43:44 50,8% 49,2% 5:05 10:10 15:15 20:20 25:25 50:50 1:16:15 1:41:40 1:47:15 2:06:26 2:31:01 2:55:36 3:20:11 3:30:58
5:10 min/km 3:38:00 5:15 1:50:46 5:05 1:47:15 50,8% 49,2% 5:15 10:30 15:45 21:00 26:15 52:30 1:18:45 1:45:00 1:50:46 2:10:36 2:36:01 3:01:26 3:26:51 3:38:00
5:20 min/km 3:45:02 5:25 1:54:17 5:15 1:50:46 50,8% 49,2% 5:25 10:50 16:15 21:40 27:05 54:10 1:21:15 1:48:20 1:54:17 2:14:46 2:41:01 3:07:16 3:33:31 3:45:02
5:30 min/km 3:52:04 5:35 1:57:48 5:25 1:54:17 50,8% 49,2% 5:35 11:10 16:45 22:20 27:55 55:50 1:23:45 1:51:40 1:57:48 2:18:56 2:46:01 3:13:06 3:40:11 3:52:04
5:40 min/km 3:59:06 5:45 2:01:19 5:35 1:57:48 50,7% 49,3% 5:45 11:30 17:15 23:00 28:45 57:30 1:26:15 1:55:00 2:01:19 2:23:06 2:51:01 3:18:56 3:46:51 3:59:06
5:50 min/km 4:06:08 5:55 2:04:50 5:45 2:01:19 50,7% 49,3% 5:55 11:50 17:45 23:40 29:35 59:10 1:28:45 1:58:20 2:04:50 2:27:16 2:56:01 3:24:46 3:53:31 4:06:08
6:00 min/km 4:13:10 6:05 2:08:21 5:55 2:04:50 50,7% 49,3% 6:05 12:10 18:15 24:20 30:25 1:00:50 1:31:15 2:01:40 2:08:21 2:31:26 3:01:01 3:30:36 4:00:11 4:13:10
Pace Zielzeit Pace 1. Hälfte Zeit 1. Hälfte Pace 2. Hälfte Zeit 2. Hälfte Anteil 1. Hälfte Anteil 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
3:00 min/km 2:06:35 3:03 1:04:21 2:57 1:02:14 50,8% 49,2% 3:03 6:06 9:09 12:12 15:15 30:30 45:45 1:01:00 1:04:21 1:15:52 1:30:37 1:45:22 2:00:07 2:06:35
3:10 min/km 2:13:37 3:13 1:07:52 3:07 1:05:45 50,8% 49,2% 3:13 6:26 9:39 12:52 16:05 32:10 48:15 1:04:20 1:07:52 1:20:02 1:35:37 1:51:12 2:06:47 2:13:37
3:20 min/km 2:20:39 3:23 1:11:23 3:17 1:09:16 50,8% 49,3% 3:23 6:46 10:09 13:32 16:55 33:50 50:45 1:07:40 1:11:23 1:24:12 1:40:37 1:57:02 2:13:27 2:20:39
3:30 min/km 2:27:41 3:33 1:14:54 3:27 1:12:47 50,7% 49,3% 3:33 7:06 10:39 14:12 17:45 35:30 53:15 1:11:00 1:14:54 1:28:22 1:45:37 2:02:52 2:20:07 2:27:41
3:40 min/km 2:34:43 3:43 1:18:25 3:37 1:16:18 50,7% 49,3% 3:43 7:26 11:09 14:52 18:35 37:10 55:45 1:14:20 1:18:25 1:32:32 1:50:37 2:08:42 2:26:47 2:34:43
3:50 min/km 2:41:45 3:53 1:21:56 3:47 1:19:49 50,7% 49,3% 3:53 7:46 11:39 15:32 19:25 38:50 58:15 1:17:40 1:21:56 1:36:42 1:55:37 2:14:32 2:33:27 2:41:45
4:00 min/km 2:48:47 4:05 1:26:09 3:55 1:22:38 51,0% 49,0% 4:05 8:10 12:15 16:20 20:25 40:50 1:01:15 1:21:40 1:26:09 1:41:26 2:01:01 2:20:36 2:40:11 2:48:47
4:10 min/km 2:55:49 4:15 1:29:40 4:05 1:26:09 51,0% 49,0% 4:15 8:30 12:45 17:00 21:15 42:30 1:03:45 1:25:00 1:29:40 1:45:36 2:06:01 2:26:26 2:46:51 2:55:49
4:20 min/km 3:02:51 4:25 1:33:11 4:15 1:29:40 51,0% 49,0% 4:25 8:50 13:15 17:40 22:05 44:10 1:06:15 1:28:20 1:33:11 1:49:46 2:11:01 2:32:16 2:53:31 3:02:51
4:30 min/km 3:09:53 4:35 1:36:42 4:25 1:33:11 50,9% 49,1% 4:35 9:10 13:45 18:20 22:55 45:50 1:08:45 1:31:40 1:36:42 1:53:56 2:16:01 2:38:06 3:00:11 3:09:53
4:40 min/km 3:16:55 4:45 1:40:13 4:35 1:36:42 50,9% 49,1% 4:45 9:30 14:15 19:00 23:45 47:30 1:11:15 1:35:00 1:40:13 1:58:06 2:21:01 2:43:56 3:06:51 3:16:55
4:50 min/km 3:23:57 4:55 1:43:44 4:45 1:40:13 50,9% 49,1% 4:55 9:50 14:45 19:40 24:35 49:10 1:13:45 1:38:20 1:43:44 2:02:16 2:26:01 2:49:46 3:13:31 3:23:57
5:00 min/km 3:30:58 5:05 1:47:15 4:55 1:43:44 50,8% 49,2% 5:05 10:10 15:15 20:20 25:25 50:50 1:16:15 1:41:40 1:47:15 2:06:26 2:31:01 2:55:36 3:20:11 3:30:58
5:10 min/km 3:38:00 5:15 1:50:46 5:05 1:47:15 50,8% 49,2% 5:15 10:30 15:45 21:00 26:15 52:30 1:18:45 1:45:00 1:50:46 2:10:36 2:36:01 3:01:26 3:26:51 3:38:00
5:20 min/km 3:45:02 5:25 1:54:17 5:15 1:50:46 50,8% 49,2% 5:25 10:50 16:15 21:40 27:05 54:10 1:21:15 1:48:20 1:54:17 2:14:46 2:41:01 3:07:16 3:33:31 3:45:02
5:30 min/km 3:52:04 5:35 1:57:48 5:25 1:54:17 50,8% 49,2% 5:35 11:10 16:45 22:20 27:55 55:50 1:23:45 1:51:40 1:57:48 2:18:56 2:46:01 3:13:06 3:40:11 3:52:04
5:40 min/km 3:59:06 5:45 2:01:19 5:35 1:57:48 50,7% 49,3% 5:45 11:30 17:15 23:00 28:45 57:30 1:26:15 1:55:00 2:01:19 2:23:06 2:51:01 3:18:56 3:46:51 3:59:06
5:50 min/km 4:06:08 5:55 2:04:50 5:45 2:01:19 50,7% 49,3% 5:55 11:50 17:45 23:40 29:35 59:10 1:28:45 1:58:20 2:04:50 2:27:16 2:56:01 3:24:46 3:53:31 4:06:08
6:00 min/km 4:13:10 6:05 2:08:21 5:55 2:04:50 50,7% 49,3% 6:05 12:10 18:15 24:20 30:25 1:00:50 1:31:15 2:01:40 2:08:21 2:31:26 3:01:01 3:30:36 4:00:11 4:13:10

Tempotabelle Marathon, schnellere zweite Hälfte, Pace 6:00 bis 10:00 min/km

Pace Zielzeit Pace 1. Hälfte Zeit 1. Hälfte Pace 2. Hälfte Zeit 2. Hälfte Anteil 1. Hälfte Anteil 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
6:00 min/km 4:13:10 6:05 2:08:21 5:55 2:04:50 50,7% 49,3% 6:05 12:10 18:15 24:20 30:25 1:00:50 1:31:15 2:01:40 2:08:21 2:31:26 3:01:01 3:30:36 4:00:11 4:13:10
6:10 min/km 4:20:12 6:15 2:11:52 6:05 2:08:21 50,7% 49,3% 6:15 12:30 18:45 25:00 31:15 1:02:30 1:33:45 2:05:00 2:11:52 2:35:36 3:06:01 3:36:26 4:06:51 4:20:12
6:20 min/km 4:27:14 6:25 2:15:23 6:15 2:11:52 50,7% 49,3% 6:25 12:50 19:15 25:40 32:05 1:04:10 1:36:15 2:08:20 2:15:23 2:39:46 3:11:01 3:42:16 4:13:31 4:27:14
6:30 min/km 4:34:16 6:35 2:18:54 6:25 2:15:23 50,6% 49,4% 6:35 13:10 19:45 26:20 32:55 1:05:50 1:38:45 2:11:40 2:18:54 2:43:56 3:16:01 3:48:06 4:20:11 4:34:16
6:40 min/km 4:41:18 6:45 2:22:24 6:35 2:18:54 50,6% 49,4% 6:45 13:30 20:15 27:00 33:45 1:07:30 1:41:15 2:15:00 2:22:24 2:48:06 3:21:01 3:53:56 4:26:51 4:41:18
6:50 min/km 4:48:20 6:55 2:25:55 6:45 2:22:24 50,6% 49,4% 6:55 13:50 20:45 27:40 34:35 1:09:10 1:43:45 2:18:20 2:25:55 2:52:16 3:26:01 3:59:46 4:33:31 4:48:20
7:00 min/km 4:55:22 7:05 2:29:26 6:55 2:25:55 50,6% 49,4% 7:05 14:10 21:15 28:20 35:25 1:10:50 1:46:15 2:21:40 2:29:26 2:56:26 3:31:01 4:05:36 4:40:11 4:55:22
7:10 min/km 5:02:24 7:15 2:32:57 7:05 2:29:26 50,6% 49,4% 7:15 14:30 21:45 29:00 36:15 1:12:30 1:48:45 2:25:00 2:32:57 3:00:36 3:36:01 4:11:26 4:46:51 5:02:24
7:20 min/km 5:09:26 7:25 2:36:28 7:15 2:32:57 50,6% 49,4% 7:25 14:50 22:15 29:40 37:05 1:14:10 1:51:15 2:28:20 2:36:28 3:04:46 3:41:01 4:17:16 4:53:31 5:09:26
7:30 min/km 5:16:28 7:40 2:41:45 7:20 2:34:43 51,1% 48,9% 7:40 15:20 23:00 30:40 38:20 1:16:40 1:55:00 2:33:20 2:41:45 3:10:22 3:47:02 4:23:42 5:00:22 5:16:28
7:40 min/km 5:23:30 7:50 2:45:16 7:30 2:38:14 51,1% 48,9% 7:50 15:40 23:30 31:20 39:10 1:18:20 1:57:30 2:36:40 2:45:16 3:14:32 3:52:02 4:29:32 5:07:02 5:23:30
7:50 min/km 5:30:32 8:00 2:48:47 7:40 2:41:45 51,1% 48,9% 8:00 16:00 24:00 32:00 40:00 1:20:00 2:00:00 2:40:00 2:48:47 3:18:42 3:57:02 4:35:22 5:13:42 5:30:32
8:00 min/km 5:37:34 8:10 2:52:18 7:50 2:45:16 51,0% 49,0% 8:10 16:20 24:30 32:40 40:50 1:21:40 2:02:30 2:43:20 2:52:18 3:22:52 4:02:02 4:41:12 5:20:22 5:37:34
8:10 min/km 5:44:36 8:20 2:55:49 8:00 2:48:47 51,0% 49,0% 8:20 16:40 25:00 33:20 41:40 1:23:20 2:05:00 2:46:40 2:55:49 3:27:02 4:07:02 4:47:02 5:27:02 5:44:36
8:20 min/km 5:51:38 8:30 2:59:20 8:10 2:52:18 51,0% 49,0% 8:30 17:00 25:30 34:00 42:30 1:25:00 2:07:30 2:50:00 2:59:20 3:31:12 4:12:02 4:52:52 5:33:42 5:51:38
8:30 min/km 5:58:39 8:40 3:02:51 8:20 2:55:49 51,0% 49,0% 8:40 17:20 26:00 34:40 43:20 1:26:40 2:10:00 2:53:20 3:02:51 3:35:22 4:17:02 4:58:42 5:40:22 5:58:39
8:40 min/km 6:05:41 8:50 3:06:22 8:30 2:59:20 51,0% 49,0% 8:50 17:40 26:30 35:20 44:10 1:28:20 2:12:30 2:56:40 3:06:22 3:39:32 4:22:02 5:04:32 5:47:02 6:05:41
8:50 min/km 6:12:43 9:00 3:09:53 8:40 3:02:51 50,9% 49,1% 9:00 18:00 27:00 36:00 45:00 1:30:00 2:15:00 3:00:00 3:09:53 3:43:42 4:27:02 5:10:22 5:53:42 6:12:43
9:00 min/km 6:19:45 9:10 3:13:24 8:50 3:06:22 50,9% 49,1% 9:10 18:20 27:30 36:40 45:50 1:31:40 2:17:30 3:03:20 3:13:24 3:47:52 4:32:02 5:16:12 6:00:22 6:19:45
9:10 min/km 6:26:47 9:20 3:16:55 9:00 3:09:53 50,9% 49,1% 9:20 18:40 28:00 37:20 46:40 1:33:20 2:20:00 3:06:40 3:16:55 3:52:02 4:37:02 5:22:02 6:07:02 6:26:47
9:20 min/km 6:33:49 9:30 3:20:26 9:10 3:13:24 50,9% 49,1% 9:30 19:00 28:30 38:00 47:30 1:35:00 2:22:30 3:10:00 3:20:26 3:56:12 4:42:02 5:27:52 6:13:42 6:33:49
9:30 min/km 6:40:51 9:40 3:23:57 9:20 3:16:55 50,9% 49,1% 9:40 19:20 29:00 38:40 48:20 1:36:40 2:25:00 3:13:20 3:23:57 4:00:22 4:47:02 5:33:42 6:20:22 6:40:51
9:40 min/km 6:47:53 9:50 3:27:28 9:30 3:20:26 50,9% 49,1% 9:50 19:40 29:30 39:20 49:10 1:38:20 2:27:30 3:16:40 3:27:28 4:04:32 4:52:02 5:39:32 6:27:02 6:47:53
9:50 min/km 6:54:55 10:00 3:30:58 9:40 3:23:57 50,8% 49,2% 10:00 20:00 30:00 40:00 50:00 1:40:00 2:30:00 3:20:00 3:30:58 4:08:42 4:57:02 5:45:22 6:33:42 6:54:55
10:00 min/km 7:01:57 10:10 3:34:29 9:50 3:27:28 50,8% 49,2% 10:10 20:20 30:30 40:40 50:50 1:41:40 2:32:30 3:23:20 3:34:29 4:12:52 5:02:02 5:51:12 6:40:22 7:01:57
Pace Zielzeit Pace 1. Hälfte Zeit 1. Hälfte Pace 2. Hälfte Zeit 2. Hälfte Anteil 1. Hälfte Anteil 2. Hälfte KM 1 KM 2 KM 3 KM 4 KM 5 KM 10 KM 15 KM 20 Halbmarathon KM 25 KM 30 KM 35 KM 40 Marathon
6:00 min/km 4:13:10 6:05 2:08:21 5:55 2:04:50 50,7% 49,3% 6:05 12:10 18:15 24:20 30:25 1:00:50 1:31:15 2:01:40 2:08:21 2:31:26 3:01:01 3:30:36 4:00:11 4:13:10
6:10 min/km 4:20:12 6:15 2:11:52 6:05 2:08:21 50,7% 49,3% 6:15 12:30 18:45 25:00 31:15 1:02:30 1:33:45 2:05:00 2:11:52 2:35:36 3:06:01 3:36:26 4:06:51 4:20:12
6:20 min/km 4:27:14 6:25 2:15:23 6:15 2:11:52 50,7% 49,3% 6:25 12:50 19:15 25:40 32:05 1:04:10 1:36:15 2:08:20 2:15:23 2:39:46 3:11:01 3:42:16 4:13:31 4:27:14
6:30 min/km 4:34:16 6:35 2:18:54 6:25 2:15:23 50,6% 49,4% 6:35 13:10 19:45 26:20 32:55 1:05:50 1:38:45 2:11:40 2:18:54 2:43:56 3:16:01 3:48:06 4:20:11 4:34:16
6:40 min/km 4:41:18 6:45 2:22:24 6:35 2:18:54 50,6% 49,4% 6:45 13:30 20:15 27:00 33:45 1:07:30 1:41:15 2:15:00 2:22:24 2:48:06 3:21:01 3:53:56 4:26:51 4:41:18
6:50 min/km 4:48:20 6:55 2:25:55 6:45 2:22:24 50,6% 49,4% 6:55 13:50 20:45 27:40 34:35 1:09:10 1:43:45 2:18:20 2:25:55 2:52:16 3:26:01 3:59:46 4:33:31 4:48:20
7:00 min/km 4:55:22 7:05 2:29:26 6:55 2:25:55 50,6% 49,4% 7:05 14:10 21:15 28:20 35:25 1:10:50 1:46:15 2:21:40 2:29:26 2:56:26 3:31:01 4:05:36 4:40:11 4:55:22
7:10 min/km 5:02:24 7:15 2:32:57 7:05 2:29:26 50,6% 49,4% 7:15 14:30 21:45 29:00 36:15 1:12:30 1:48:45 2:25:00 2:32:57 3:00:36 3:36:01 4:11:26 4:46:51 5:02:24
7:20 min/km 5:09:26 7:25 2:36:28 7:15 2:32:57 50,6% 49,4% 7:25 14:50 22:15 29:40 37:05 1:14:10 1:51:15 2:28:20 2:36:28 3:04:46 3:41:01 4:17:16 4:53:31 5:09:26
7:30 min/km 5:16:28 7:40 2:41:45 7:20 2:34:43 51,1% 48,9% 7:40 15:20 23:00 30:40 38:20 1:16:40 1:55:00 2:33:20 2:41:45 3:10:22 3:47:02 4:23:42 5:00:22 5:16:28
7:40 min/km 5:23:30 7:50 2:45:16 7:30 2:38:14 51,1% 48,9% 7:50 15:40 23:30 31:20 39:10 1:18:20 1:57:30 2:36:40 2:45:16 3:14:32 3:52:02 4:29:32 5:07:02 5:23:30
7:50 min/km 5:30:32 8:00 2:48:47 7:40 2:41:45 51,1% 48,9% 8:00 16:00 24:00 32:00 40:00 1:20:00 2:00:00 2:40:00 2:48:47 3:18:42 3:57:02 4:35:22 5:13:42 5:30:32
8:00 min/km 5:37:34 8:10 2:52:18 7:50 2:45:16 51,0% 49,0% 8:10 16:20 24:30 32:40 40:50 1:21:40 2:02:30 2:43:20 2:52:18 3:22:52 4:02:02 4:41:12 5:20:22 5:37:34
8:10 min/km 5:44:36 8:20 2:55:49 8:00 2:48:47 51,0% 49,0% 8:20 16:40 25:00 33:20 41:40 1:23:20 2:05:00 2:46:40 2:55:49 3:27:02 4:07:02 4:47:02 5:27:02 5:44:36
8:20 min/km 5:51:38 8:30 2:59:20 8:10 2:52:18 51,0% 49,0% 8:30 17:00 25:30 34:00 42:30 1:25:00 2:07:30 2:50:00 2:59:20 3:31:12 4:12:02 4:52:52 5:33:42 5:51:38
8:30 min/km 5:58:39 8:40 3:02:51 8:20 2:55:49 51,0% 49,0% 8:40 17:20 26:00 34:40 43:20 1:26:40 2:10:00 2:53:20 3:02:51 3:35:22 4:17:02 4:58:42 5:40:22 5:58:39
8:40 min/km 6:05:41 8:50 3:06:22 8:30 2:59:20 51,0% 49,0% 8:50 17:40 26:30 35:20 44:10 1:28:20 2:12:30 2:56:40 3:06:22 3:39:32 4:22:02 5:04:32 5:47:02 6:05:41
8:50 min/km 6:12:43 9:00 3:09:53 8:40 3:02:51 50,9% 49,1% 9:00 18:00 27:00 36:00 45:00 1:30:00 2:15:00 3:00:00 3:09:53 3:43:42 4:27:02 5:10:22 5:53:42 6:12:43
9:00 min/km 6:19:45 9:10 3:13:24 8:50 3:06:22 50,9% 49,1% 9:10 18:20 27:30 36:40 45:50 1:31:40 2:17:30 3:03:20 3:13:24 3:47:52 4:32:02 5:16:12 6:00:22 6:19:45
9:10 min/km 6:26:47 9:20 3:16:55 9:00 3:09:53 50,9% 49,1% 9:20 18:40 28:00 37:20 46:40 1:33:20 2:20:00 3:06:40 3:16:55 3:52:02 4:37:02 5:22:02 6:07:02 6:26:47
9:20 min/km 6:33:49 9:30 3:20:26 9:10 3:13:24 50,9% 49,1% 9:30 19:00 28:30 38:00 47:30 1:35:00 2:22:30 3:10:00 3:20:26 3:56:12 4:42:02 5:27:52 6:13:42 6:33:49
9:30 min/km 6:40:51 9:40 3:23:57 9:20 3:16:55 50,9% 49,1% 9:40 19:20 29:00 38:40 48:20 1:36:40 2:25:00 3:13:20 3:23:57 4:00:22 4:47:02 5:33:42 6:20:22 6:40:51
9:40 min/km 6:47:53 9:50 3:27:28 9:30 3:20:26 50,9% 49,1% 9:50 19:40 29:30 39:20 49:10 1:38:20 2:27:30 3:16:40 3:27:28 4:04:32 4:52:02 5:39:32 6:27:02 6:47:53
9:50 min/km 6:54:55 10:00 3:30:58 9:40 3:23:57 50,8% 49,2% 10:00 20:00 30:00 40:00 50:00 1:40:00 2:30:00 3:20:00 3:30:58 4:08:42 4:57:02 5:45:22 6:33:42 6:54:55
10:00 min/km 7:01:57 10:10 3:34:29 9:50 3:27:28 50,8% 49,2% 10:10 20:20 30:30 40:40 50:50 1:41:40 2:32:30 3:23:20 3:34:29 4:12:52 5:02:02 5:51:12 6:40:22 7:01:57

Individuelle Zeitvorgaben für Ihren Marathon berechnen

Falls Sie noch nicht genau wissen, welche Zielzeit die richtige für Ihren nächsten Marathon ist, empfehlen wir Ihnen unseren Wettkampfzeitrechner. Damit können Sie eine realitische Marathonendzeit aus Ihren Wettkampfergebnissen auf kürzeren Distanzen berechnen. Für die berechnete Marathon-Zielzeit werden Ihnen zudem automatisch Zwischenzeiten für jeden einzelnen Kilometer ausgegeben – gemäß einer gleichmäßigen Renneinteilung. Wenn Sie schon wissen, welche Marathonzeit Sie anstreben, geben Sie sie einfach als aktuelle Marathon-Bestzeit ein und wählen als geplanten Lauf den Marathon aus.

Wettkampfzeit-Rechner
Tools

Schon bereit für Ihre Marathon-Zielzeit?

Vermutlich stecken Sie bereits mitten im Marathontraining, wenn Sie sich jetzt um die konkrete Rennplanung kümmern. Falls Sie noch in den Vorüberlegungen stecken und die Vorbereitung noch vor Ihnen liegt, finden Sie hier unsere bewährten Marathon-Trainingspläne von RUNNER’S WORLD:

Marathon
Trainingspläne
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Mehr zum Thema Marathon-Special
Laufcoaching
Trainingspläne
Der Marathon und seine Geschichte
Basiswissen
Basiswissen
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