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).
04.08.2022
Themen-Special
Fit für den Marathon
iStockphoto
Für gleichmäßiges Rennen oder negative Splits Tempotabellen für den Marathon
In diesem Artikel:
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.
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:
Ihr Trainingsplan
12 Wochen
Marathon unter 4:00 Stunden
- 12 Wochen, je 4 Laufeinheiten
- nach modernsten Trainingsmethoden
- für fortgeschrittene Läufer
- Technik-, Kraft- und Dehnübungen
- Ernährungs- und Ausrüstungstipps
mehr Infos
nur 9,90 €
RUNNER'S WORLD LAUFCOACHING
Erreichen Sie Ihr Laufziel mit einem individuellen für Sie erstellten Trainingsplan und der persönlichen Betreuung durch unsere RUNNER'S-WORLD-Trainer.
Sie sind bereits Kunde? Dann loggen Sie sich hier ein.
Nach erfolgreicher Zahlung erhalten Sie eine E-Mail mit Ihrem Download-Link. Sollten Sie Fragen haben, senden Sie eine Nachricht an bestellung@runnersworld.de.
Fit für den Marathon
- 1 Vom ersten Marathon bis 2:13 Stunden Alle Marathon-Trainingspläne
- 2 Mit individueller Betreuung zu besserer Leistung RUNNER’S WORLD LAUFCOACHING
- 3 Vom Laufboten zum Olympischen Event Die Geschichte des Marathons
- 4 Gesund ins Marathonziel Das Marathontraining
- 5 Marathon Selbsttest Sind Sie bereit für einen Marathon?
Mehr zum Thema Marathon-Special
Vom ersten Marathon bis 2:13 Stunden
Alle Marathon-Trainingspläne
Der Marathon ist die Königsdisziplin. Pläne für jedes Leistungsniveau.
Trainingspläne
Mit individueller Betreuung zu besserer Leistung
RUNNER’S WORLD LAUFCOACHING
Durchstarten mit individuellem Training. Für Anfänger und Lebensläufer.
Basiswissen
Vom Laufboten zum Olympischen Event
Die Geschichte des Marathons
Woher kommt der Name "Marathon" und warum ist die Strecke 42,195 Kilometer lang?
Basiswissen
Gesund ins Marathonziel
Das Marathontraining
Darauf kommt es bei einem erfolgreichen Marathontraining an.
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