- 1. Marathon-Tempotabelle für eine gleichmäßige Renneinteilung nach Zielzeiten
- 2. Marathon-Tempotabelle für eine 51-49-Renneinteilung nach Zielzeiten
- 3. Marathon-Tempotabelle nach Pace mit glatten Zwischenzeiten
- 4. Marathon-Tempotabelle nach Pace für eine schnellere zweite Hälfte
- Individuelle Zeitvorgaben für Ihren Marathon berechnen
- Schon bereit für Ihre Marathon-Zielzeit?
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.
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 |
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.
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 |
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.
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 |
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.
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 |
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:
- 12 Wochen, je 4 Laufeinheiten
- nach modernsten Trainingsmethoden
- für fortgeschrittene Läufer
- Technik-, Kraft- und Dehnübungen
- Ernährungs- und Ausrüstungstipps
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.
