Hier finden Sie Tempotabellen für Ihr Marathon-Zeitziel mit den wichtigen Zwischen- und Durchgangszeiten. Nach Pace oder Zielzeit. Für eine gleichmäßige Renneinteilung oder eine schnellere zweite Hälfte (51-49-Renntaktik).
Auf dieser Seite finden Sie ausführliche Tempotabellen für Ihren Marathon, für Zielzeiten von 2:10 bis 7:00 Stunden oder Pace-Vorgaben von 3:00 min/km bis 10:00 min/km. (In allen Tabellen können Sie am Smartphone durch Wischen navigieren, am Rechner mit der Maus oder den Pfeiltasten.)
1. Marathon-Tempotabelle für eine gleichmäßige Renneinteilung nach Zielzeiten
Hier finden Sie alle Zwischenzeiten für eine gleichmäßige Renneinteilung von Start bis Ziel für glatte Marathonzielzeiten von 2:10 bis 7:00 Stunden. Diese Renntaktik eignet sich für die meisten Halbmarathonläuferinnen und -läufer. Für eine bessere Übersicht haben wir die Tabelle geteilt; in der oberen finden Sie alle Zielzeiten bis 4:30 Stunden, in der unteren alle Zielzeiten ab 4:30 Stunden.
Beispiel: Wollen Sie den Marathon in 4:30 Stunden laufen, müssen Sie jeden Kilometer in 6:24 Minuten laufen; Fortgeschrittene sprechen von einer Pace von 6:24 Minuten/Kilometer.
Tempotabelle Marathon, gleichmäßige Renneinteilung, Zielzeit 2:10 bis 4:30 Stunden
Zielzeit in h |
Pace / KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
2:10:00 |
3:05 |
6:10 |
9:15 |
12:19 |
15:24 |
30:49 |
46:13 |
1:01:37 |
1:05:00 |
1:17:01 |
1:32:26 |
1:47:50 |
2:03:14 |
2:10:00 |
2:15:00 |
3:12 |
6:24 |
9:36 |
12:48 |
16:00 |
32:00 |
47:59 |
1:03:59 |
1:07:30 |
1:19:59 |
1:35:59 |
1:51:59 |
2:07:59 |
2:15:00 |
2:20:00 |
3:19 |
6:38 |
9:57 |
13:16 |
16:35 |
33:11 |
49:46 |
1:06:22 |
1:10:00 |
1:22:57 |
1:39:32 |
1:56:08 |
2:12:43 |
2:20:00 |
2:25:00 |
3:26 |
6:52 |
10:19 |
13:45 |
17:11 |
34:22 |
51:33 |
1:08:44 |
1:12:30 |
1:25:55 |
1:43:06 |
2:00:16 |
2:17:27 |
2:25:00 |
2:30:00 |
3:33 |
7:07 |
10:40 |
14:13 |
17:46 |
35:33 |
53:19 |
1:11:06 |
1:15:00 |
1:28:52 |
1:46:39 |
2:04:25 |
2:22:12 |
2:30:00 |
2:35:00 |
3:40 |
7:21 |
11:01 |
14:42 |
18:22 |
36:44 |
55:06 |
1:13:28 |
1:17:30 |
1:31:50 |
1:50:12 |
2:08:34 |
2:26:56 |
2:35:00 |
2:40:00 |
3:48 |
7:35 |
11:23 |
15:10 |
18:58 |
37:55 |
56:53 |
1:15:50 |
1:20:00 |
1:34:48 |
1:53:45 |
2:12:43 |
2:31:41 |
2:40:00 |
2:45:00 |
3:55 |
7:49 |
11:44 |
15:38 |
19:33 |
39:06 |
58:39 |
1:18:12 |
1:22:30 |
1:37:46 |
1:57:19 |
2:16:52 |
2:36:25 |
2:45:00 |
2:50:00 |
4:02 |
8:03 |
12:05 |
16:07 |
20:09 |
40:17 |
1:00:26 |
1:20:35 |
1:25:00 |
1:40:43 |
2:00:52 |
2:21:01 |
2:41:09 |
2:50:00 |
2:55:00 |
4:09 |
8:18 |
12:27 |
16:35 |
20:44 |
41:28 |
1:02:13 |
1:22:57 |
1:27:30 |
1:43:41 |
2:04:25 |
2:25:10 |
2:45:54 |
2:55:00 |
3:00:00 |
4:16 |
8:32 |
12:48 |
17:04 |
21:20 |
42:40 |
1:03:59 |
1:25:19 |
1:30:00 |
1:46:39 |
2:07:59 |
2:29:18 |
2:50:38 |
3:00:00 |
3:05:00 |
4:23 |
8:46 |
13:09 |
17:32 |
21:55 |
43:51 |
1:05:46 |
1:27:41 |
1:32:30 |
1:49:37 |
2:11:32 |
2:33:27 |
2:55:23 |
3:05:00 |
3:10:00 |
4:30 |
9:00 |
13:31 |
18:01 |
22:31 |
45:02 |
1:07:33 |
1:30:03 |
1:35:00 |
1:52:34 |
2:15:05 |
2:37:36 |
3:00:07 |
3:10:00 |
3:15:00 |
4:37 |
9:15 |
13:52 |
18:29 |
23:06 |
46:13 |
1:09:19 |
1:32:26 |
1:37:30 |
1:55:32 |
2:18:39 |
2:41:45 |
3:04:51 |
3:15:00 |
3:20:00 |
4:44 |
9:29 |
14:13 |
18:58 |
23:42 |
47:24 |
1:11:06 |
1:34:48 |
1:40:00 |
1:58:30 |
2:22:12 |
2:45:54 |
3:09:36 |
3:20:00 |
3:25:00 |
4:52 |
9:43 |
14:35 |
19:26 |
24:18 |
48:35 |
1:12:53 |
1:37:10 |
1:42:30 |
2:01:28 |
2:25:45 |
2:50:03 |
3:14:20 |
3:25:00 |
3:30:00 |
4:59 |
9:57 |
14:56 |
19:54 |
24:53 |
49:46 |
1:14:39 |
1:39:32 |
1:45:00 |
2:04:25 |
2:29:18 |
2:54:11 |
3:19:05 |
3:30:00 |
3:35:00 |
5:06 |
10:11 |
15:17 |
20:23 |
25:29 |
50:57 |
1:16:26 |
1:41:54 |
1:47:30 |
2:07:23 |
2:32:52 |
2:58:20 |
3:23:49 |
3:35:00 |
3:40:00 |
5:13 |
10:26 |
15:38 |
20:51 |
26:04 |
52:08 |
1:18:12 |
1:44:17 |
1:50:00 |
2:10:21 |
2:36:25 |
3:02:29 |
3:28:33 |
3:40:00 |
3:45:00 |
5:20 |
10:40 |
16:00 |
21:20 |
26:40 |
53:19 |
1:19:59 |
1:46:39 |
1:52:30 |
2:13:19 |
2:39:58 |
3:06:38 |
3:33:18 |
3:45:00 |
3:50:00 |
5:27 |
10:54 |
16:21 |
21:48 |
27:15 |
54:31 |
1:21:46 |
1:49:01 |
1:55:00 |
2:16:16 |
2:43:32 |
3:10:47 |
3:38:02 |
3:50:00 |
3:55:00 |
5:34 |
11:08 |
16:42 |
22:17 |
27:51 |
55:42 |
1:23:32 |
1:51:23 |
1:57:30 |
2:19:14 |
2:47:05 |
3:14:56 |
3:42:47 |
3:55:00 |
4:00:00 |
5:41 |
11:23 |
17:04 |
22:45 |
28:26 |
56:53 |
1:25:19 |
1:53:45 |
2:00:00 |
2:22:12 |
2:50:38 |
3:19:05 |
3:47:31 |
4:00:00 |
4:05:00 |
5:48 |
11:37 |
17:25 |
23:14 |
29:02 |
58:04 |
1:27:06 |
1:56:08 |
2:02:30 |
2:25:10 |
2:54:11 |
3:23:13 |
3:52:15 |
4:05:00 |
4:10:00 |
5:55 |
11:51 |
17:46 |
23:42 |
29:37 |
59:15 |
1:28:52 |
1:58:30 |
2:05:00 |
2:28:07 |
2:57:45 |
3:27:22 |
3:57:00 |
4:10:00 |
4:15:00 |
6:03 |
12:05 |
18:08 |
24:10 |
30:13 |
1:00:26 |
1:30:39 |
2:00:52 |
2:07:30 |
2:31:05 |
3:01:18 |
3:31:31 |
4:01:44 |
4:15:00 |
4:20:00 |
6:10 |
12:19 |
18:29 |
24:39 |
30:49 |
1:01:37 |
1:32:26 |
2:03:14 |
2:10:00 |
2:34:03 |
3:04:51 |
3:35:40 |
4:06:28 |
4:20:00 |
4:25:00 |
6:17 |
12:34 |
18:50 |
25:07 |
31:24 |
1:02:48 |
1:34:12 |
2:05:36 |
2:12:30 |
2:37:01 |
3:08:25 |
3:39:49 |
4:11:13 |
4:25:00 |
4:30:00 |
6:24 |
12:48 |
19:12 |
25:36 |
32:00 |
1:03:59 |
1:35:59 |
2:07:59 |
2:15:00 |
2:39:58 |
3:11:58 |
3:43:58 |
4:15:57 |
4:30:00 |
Zielzeit in h |
Pace / KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
2:10:00 |
3:05 |
6:10 |
9:15 |
12:19 |
15:24 |
30:49 |
46:13 |
1:01:37 |
1:05:00 |
1:17:01 |
1:32:26 |
1:47:50 |
2:03:14 |
2:10:00 |
2:15:00 |
3:12 |
6:24 |
9:36 |
12:48 |
16:00 |
32:00 |
47:59 |
1:03:59 |
1:07:30 |
1:19:59 |
1:35:59 |
1:51:59 |
2:07:59 |
2:15:00 |
2:20:00 |
3:19 |
6:38 |
9:57 |
13:16 |
16:35 |
33:11 |
49:46 |
1:06:22 |
1:10:00 |
1:22:57 |
1:39:32 |
1:56:08 |
2:12:43 |
2:20:00 |
2:25:00 |
3:26 |
6:52 |
10:19 |
13:45 |
17:11 |
34:22 |
51:33 |
1:08:44 |
1:12:30 |
1:25:55 |
1:43:06 |
2:00:16 |
2:17:27 |
2:25:00 |
2:30:00 |
3:33 |
7:07 |
10:40 |
14:13 |
17:46 |
35:33 |
53:19 |
1:11:06 |
1:15:00 |
1:28:52 |
1:46:39 |
2:04:25 |
2:22:12 |
2:30:00 |
2:35:00 |
3:40 |
7:21 |
11:01 |
14:42 |
18:22 |
36:44 |
55:06 |
1:13:28 |
1:17:30 |
1:31:50 |
1:50:12 |
2:08:34 |
2:26:56 |
2:35:00 |
2:40:00 |
3:48 |
7:35 |
11:23 |
15:10 |
18:58 |
37:55 |
56:53 |
1:15:50 |
1:20:00 |
1:34:48 |
1:53:45 |
2:12:43 |
2:31:41 |
2:40:00 |
2:45:00 |
3:55 |
7:49 |
11:44 |
15:38 |
19:33 |
39:06 |
58:39 |
1:18:12 |
1:22:30 |
1:37:46 |
1:57:19 |
2:16:52 |
2:36:25 |
2:45:00 |
2:50:00 |
4:02 |
8:03 |
12:05 |
16:07 |
20:09 |
40:17 |
1:00:26 |
1:20:35 |
1:25:00 |
1:40:43 |
2:00:52 |
2:21:01 |
2:41:09 |
2:50:00 |
2:55:00 |
4:09 |
8:18 |
12:27 |
16:35 |
20:44 |
41:28 |
1:02:13 |
1:22:57 |
1:27:30 |
1:43:41 |
2:04:25 |
2:25:10 |
2:45:54 |
2:55:00 |
3:00:00 |
4:16 |
8:32 |
12:48 |
17:04 |
21:20 |
42:40 |
1:03:59 |
1:25:19 |
1:30:00 |
1:46:39 |
2:07:59 |
2:29:18 |
2:50:38 |
3:00:00 |
3:05:00 |
4:23 |
8:46 |
13:09 |
17:32 |
21:55 |
43:51 |
1:05:46 |
1:27:41 |
1:32:30 |
1:49:37 |
2:11:32 |
2:33:27 |
2:55:23 |
3:05:00 |
3:10:00 |
4:30 |
9:00 |
13:31 |
18:01 |
22:31 |
45:02 |
1:07:33 |
1:30:03 |
1:35:00 |
1:52:34 |
2:15:05 |
2:37:36 |
3:00:07 |
3:10:00 |
3:15:00 |
4:37 |
9:15 |
13:52 |
18:29 |
23:06 |
46:13 |
1:09:19 |
1:32:26 |
1:37:30 |
1:55:32 |
2:18:39 |
2:41:45 |
3:04:51 |
3:15:00 |
3:20:00 |
4:44 |
9:29 |
14:13 |
18:58 |
23:42 |
47:24 |
1:11:06 |
1:34:48 |
1:40:00 |
1:58:30 |
2:22:12 |
2:45:54 |
3:09:36 |
3:20:00 |
3:25:00 |
4:52 |
9:43 |
14:35 |
19:26 |
24:18 |
48:35 |
1:12:53 |
1:37:10 |
1:42:30 |
2:01:28 |
2:25:45 |
2:50:03 |
3:14:20 |
3:25:00 |
3:30:00 |
4:59 |
9:57 |
14:56 |
19:54 |
24:53 |
49:46 |
1:14:39 |
1:39:32 |
1:45:00 |
2:04:25 |
2:29:18 |
2:54:11 |
3:19:05 |
3:30:00 |
3:35:00 |
5:06 |
10:11 |
15:17 |
20:23 |
25:29 |
50:57 |
1:16:26 |
1:41:54 |
1:47:30 |
2:07:23 |
2:32:52 |
2:58:20 |
3:23:49 |
3:35:00 |
3:40:00 |
5:13 |
10:26 |
15:38 |
20:51 |
26:04 |
52:08 |
1:18:12 |
1:44:17 |
1:50:00 |
2:10:21 |
2:36:25 |
3:02:29 |
3:28:33 |
3:40:00 |
3:45:00 |
5:20 |
10:40 |
16:00 |
21:20 |
26:40 |
53:19 |
1:19:59 |
1:46:39 |
1:52:30 |
2:13:19 |
2:39:58 |
3:06:38 |
3:33:18 |
3:45:00 |
3:50:00 |
5:27 |
10:54 |
16:21 |
21:48 |
27:15 |
54:31 |
1:21:46 |
1:49:01 |
1:55:00 |
2:16:16 |
2:43:32 |
3:10:47 |
3:38:02 |
3:50:00 |
3:55:00 |
5:34 |
11:08 |
16:42 |
22:17 |
27:51 |
55:42 |
1:23:32 |
1:51:23 |
1:57:30 |
2:19:14 |
2:47:05 |
3:14:56 |
3:42:47 |
3:55:00 |
4:00:00 |
5:41 |
11:23 |
17:04 |
22:45 |
28:26 |
56:53 |
1:25:19 |
1:53:45 |
2:00:00 |
2:22:12 |
2:50:38 |
3:19:05 |
3:47:31 |
4:00:00 |
4:05:00 |
5:48 |
11:37 |
17:25 |
23:14 |
29:02 |
58:04 |
1:27:06 |
1:56:08 |
2:02:30 |
2:25:10 |
2:54:11 |
3:23:13 |
3:52:15 |
4:05:00 |
4:10:00 |
5:55 |
11:51 |
17:46 |
23:42 |
29:37 |
59:15 |
1:28:52 |
1:58:30 |
2:05:00 |
2:28:07 |
2:57:45 |
3:27:22 |
3:57:00 |
4:10:00 |
4:15:00 |
6:03 |
12:05 |
18:08 |
24:10 |
30:13 |
1:00:26 |
1:30:39 |
2:00:52 |
2:07:30 |
2:31:05 |
3:01:18 |
3:31:31 |
4:01:44 |
4:15:00 |
4:20:00 |
6:10 |
12:19 |
18:29 |
24:39 |
30:49 |
1:01:37 |
1:32:26 |
2:03:14 |
2:10:00 |
2:34:03 |
3:04:51 |
3:35:40 |
4:06:28 |
4:20:00 |
4:25:00 |
6:17 |
12:34 |
18:50 |
25:07 |
31:24 |
1:02:48 |
1:34:12 |
2:05:36 |
2:12:30 |
2:37:01 |
3:08:25 |
3:39:49 |
4:11:13 |
4:25:00 |
4:30:00 |
6:24 |
12:48 |
19:12 |
25:36 |
32:00 |
1:03:59 |
1:35:59 |
2:07:59 |
2:15:00 |
2:39:58 |
3:11:58 |
3:43:58 |
4:15:57 |
4:30:00 |
Tempotabelle Marathon, gleichmäßige Renneinteilung, Zielzeit 4:30 bis 7:00 Stunden
Zielzeit in h |
Pace / KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
4:30:00 |
6:24 |
12:48 |
19:12 |
25:36 |
32:00 |
1:03:59 |
1:35:59 |
2:07:59 |
2:15:00 |
2:39:58 |
3:11:58 |
3:43:58 |
4:15:57 |
4:30:00 |
4:35:00 |
6:31 |
13:02 |
19:33 |
26:04 |
32:35 |
1:05:10 |
1:37:46 |
2:10:21 |
2:17:30 |
2:42:56 |
3:15:31 |
3:48:06 |
4:20:42 |
4:35:00 |
4:40:00 |
6:38 |
13:16 |
19:54 |
26:33 |
33:11 |
1:06:22 |
1:39:32 |
2:12:43 |
2:20:00 |
2:45:54 |
3:19:05 |
3:52:15 |
4:25:26 |
4:40:00 |
4:45:00 |
6:45 |
13:31 |
20:16 |
27:01 |
33:46 |
1:07:33 |
1:41:19 |
2:15:05 |
2:22:30 |
2:48:52 |
3:22:38 |
3:56:24 |
4:30:10 |
4:45:00 |
4:50:00 |
6:52 |
13:45 |
20:37 |
27:29 |
34:22 |
1:08:44 |
1:43:06 |
2:17:27 |
2:25:00 |
2:51:49 |
3:26:11 |
4:00:33 |
4:34:55 |
4:50:00 |
4:55:00 |
6:59 |
13:59 |
20:58 |
27:58 |
34:57 |
1:09:55 |
1:44:52 |
2:19:50 |
2:27:30 |
2:54:47 |
3:29:44 |
4:04:42 |
4:39:39 |
4:55:00 |
5:00:00 |
7:07 |
14:13 |
21:20 |
28:26 |
35:33 |
1:11:06 |
1:46:39 |
2:22:12 |
2:30:00 |
2:57:45 |
3:33:18 |
4:08:51 |
4:44:24 |
5:00:00 |
5:05:00 |
7:14 |
14:27 |
21:41 |
28:55 |
36:09 |
1:12:17 |
1:48:26 |
2:24:34 |
2:32:30 |
3:00:43 |
3:36:51 |
4:13:00 |
4:49:08 |
5:05:00 |
5:10:00 |
7:21 |
14:42 |
22:02 |
29:23 |
36:44 |
1:13:28 |
1:50:12 |
2:26:56 |
2:35:00 |
3:03:40 |
3:40:24 |
4:17:08 |
4:53:52 |
5:10:00 |
5:15:00 |
7:28 |
14:56 |
22:24 |
29:52 |
37:20 |
1:14:39 |
1:51:59 |
2:29:18 |
2:37:30 |
3:06:38 |
3:43:58 |
4:21:17 |
4:58:37 |
5:15:00 |
5:20:00 |
7:35 |
15:10 |
22:45 |
30:20 |
37:55 |
1:15:50 |
1:53:45 |
2:31:41 |
2:40:00 |
3:09:36 |
3:47:31 |
4:25:26 |
5:03:21 |
5:20:00 |
5:25:00 |
7:42 |
15:24 |
23:06 |
30:49 |
38:31 |
1:17:01 |
1:55:32 |
2:34:03 |
2:42:30 |
3:12:34 |
3:51:04 |
4:29:35 |
5:08:06 |
5:25:00 |
5:30:00 |
7:49 |
15:38 |
23:28 |
31:17 |
39:06 |
1:18:12 |
1:57:19 |
2:36:25 |
2:45:00 |
3:15:31 |
3:54:37 |
4:33:44 |
5:12:50 |
5:30:00 |
5:35:00 |
7:56 |
15:53 |
23:49 |
31:45 |
39:42 |
1:19:24 |
1:59:05 |
2:38:47 |
2:47:30 |
3:18:29 |
3:58:11 |
4:37:53 |
5:17:34 |
5:35:00 |
5:40:00 |
8:03 |
16:07 |
24:10 |
32:14 |
40:17 |
1:20:35 |
2:00:52 |
2:41:09 |
2:50:00 |
3:21:27 |
4:01:44 |
4:42:01 |
5:22:19 |
5:40:00 |
5:45:00 |
8:11 |
16:21 |
24:32 |
32:42 |
40:53 |
1:21:46 |
2:02:39 |
2:43:32 |
2:52:30 |
3:24:24 |
4:05:17 |
4:46:10 |
5:27:03 |
5:45:00 |
5:50:00 |
8:18 |
16:35 |
24:53 |
33:11 |
41:28 |
1:22:57 |
2:04:25 |
2:45:54 |
2:55:00 |
3:27:22 |
4:08:51 |
4:50:19 |
5:31:48 |
5:50:00 |
5:55:00 |
8:25 |
16:50 |
25:14 |
33:39 |
42:04 |
1:24:08 |
2:06:12 |
2:48:16 |
2:57:30 |
3:30:20 |
4:12:24 |
4:54:28 |
5:36:32 |
5:55:00 |
6:00:00 |
8:32 |
17:04 |
25:36 |
34:08 |
42:40 |
1:25:19 |
2:07:59 |
2:50:38 |
3:00:00 |
3:33:18 |
4:15:57 |
4:58:37 |
5:41:16 |
6:00:00 |
6:05:00 |
8:39 |
17:18 |
25:57 |
34:36 |
43:15 |
1:26:30 |
2:09:45 |
2:53:00 |
3:02:30 |
3:36:15 |
4:19:31 |
5:02:46 |
5:46:01 |
6:05:00 |
6:10:00 |
8:46 |
17:32 |
26:18 |
35:05 |
43:51 |
1:27:41 |
2:11:32 |
2:55:23 |
3:05:00 |
3:39:13 |
4:23:04 |
5:06:55 |
5:50:45 |
6:10:00 |
6:15:00 |
8:53 |
17:46 |
26:40 |
35:33 |
44:26 |
1:28:52 |
2:13:19 |
2:57:45 |
3:07:30 |
3:42:11 |
4:26:37 |
5:11:03 |
5:55:30 |
6:15:00 |
6:20:00 |
9:00 |
18:01 |
27:01 |
36:01 |
45:02 |
1:30:03 |
2:15:05 |
3:00:07 |
3:10:00 |
3:45:09 |
4:30:10 |
5:15:12 |
6:00:14 |
6:20:00 |
6:25:00 |
9:07 |
18:15 |
27:22 |
36:30 |
45:37 |
1:31:15 |
2:16:52 |
3:02:29 |
3:12:30 |
3:48:06 |
4:33:44 |
5:19:21 |
6:04:58 |
6:25:00 |
6:30:00 |
9:15 |
18:29 |
27:44 |
36:58 |
46:13 |
1:32:26 |
2:18:39 |
3:04:51 |
3:15:00 |
3:51:04 |
4:37:17 |
5:23:30 |
6:09:43 |
6:30:00 |
6:35:00 |
9:22 |
18:43 |
28:05 |
37:27 |
46:48 |
1:33:37 |
2:20:25 |
3:07:14 |
3:17:30 |
3:54:02 |
4:40:50 |
5:27:39 |
6:14:27 |
6:35:00 |
6:40:00 |
9:29 |
18:58 |
28:26 |
37:55 |
47:24 |
1:34:48 |
2:22:12 |
3:09:36 |
3:20:00 |
3:57:00 |
4:44:24 |
5:31:48 |
6:19:12 |
6:40:00 |
6:45:00 |
9:36 |
19:12 |
28:48 |
38:24 |
47:59 |
1:35:59 |
2:23:58 |
3:11:58 |
3:22:30 |
3:59:57 |
4:47:57 |
5:35:56 |
6:23:56 |
6:45:00 |
6:50:00 |
9:43 |
19:26 |
29:09 |
38:52 |
48:35 |
1:37:10 |
2:25:45 |
3:14:20 |
3:25:00 |
4:02:55 |
4:51:30 |
5:40:05 |
6:28:40 |
6:50:00 |
6:55:00 |
9:50 |
19:40 |
29:30 |
39:20 |
49:11 |
1:38:21 |
2:27:32 |
3:16:42 |
3:27:30 |
4:05:53 |
4:55:04 |
5:44:14 |
6:33:25 |
6:55:00 |
7:00:00 |
9:57 |
19:54 |
29:52 |
39:49 |
49:46 |
1:39:32 |
2:29:18 |
3:19:05 |
3:30:00 |
4:08:51 |
4:58:37 |
5:48:23 |
6:38:09 |
7:00:00 |
Zielzeit in h |
Pace / KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
4:30:00 |
6:24 |
12:48 |
19:12 |
25:36 |
32:00 |
1:03:59 |
1:35:59 |
2:07:59 |
2:15:00 |
2:39:58 |
3:11:58 |
3:43:58 |
4:15:57 |
4:30:00 |
4:35:00 |
6:31 |
13:02 |
19:33 |
26:04 |
32:35 |
1:05:10 |
1:37:46 |
2:10:21 |
2:17:30 |
2:42:56 |
3:15:31 |
3:48:06 |
4:20:42 |
4:35:00 |
4:40:00 |
6:38 |
13:16 |
19:54 |
26:33 |
33:11 |
1:06:22 |
1:39:32 |
2:12:43 |
2:20:00 |
2:45:54 |
3:19:05 |
3:52:15 |
4:25:26 |
4:40:00 |
4:45:00 |
6:45 |
13:31 |
20:16 |
27:01 |
33:46 |
1:07:33 |
1:41:19 |
2:15:05 |
2:22:30 |
2:48:52 |
3:22:38 |
3:56:24 |
4:30:10 |
4:45:00 |
4:50:00 |
6:52 |
13:45 |
20:37 |
27:29 |
34:22 |
1:08:44 |
1:43:06 |
2:17:27 |
2:25:00 |
2:51:49 |
3:26:11 |
4:00:33 |
4:34:55 |
4:50:00 |
4:55:00 |
6:59 |
13:59 |
20:58 |
27:58 |
34:57 |
1:09:55 |
1:44:52 |
2:19:50 |
2:27:30 |
2:54:47 |
3:29:44 |
4:04:42 |
4:39:39 |
4:55:00 |
5:00:00 |
7:07 |
14:13 |
21:20 |
28:26 |
35:33 |
1:11:06 |
1:46:39 |
2:22:12 |
2:30:00 |
2:57:45 |
3:33:18 |
4:08:51 |
4:44:24 |
5:00:00 |
5:05:00 |
7:14 |
14:27 |
21:41 |
28:55 |
36:09 |
1:12:17 |
1:48:26 |
2:24:34 |
2:32:30 |
3:00:43 |
3:36:51 |
4:13:00 |
4:49:08 |
5:05:00 |
5:10:00 |
7:21 |
14:42 |
22:02 |
29:23 |
36:44 |
1:13:28 |
1:50:12 |
2:26:56 |
2:35:00 |
3:03:40 |
3:40:24 |
4:17:08 |
4:53:52 |
5:10:00 |
5:15:00 |
7:28 |
14:56 |
22:24 |
29:52 |
37:20 |
1:14:39 |
1:51:59 |
2:29:18 |
2:37:30 |
3:06:38 |
3:43:58 |
4:21:17 |
4:58:37 |
5:15:00 |
5:20:00 |
7:35 |
15:10 |
22:45 |
30:20 |
37:55 |
1:15:50 |
1:53:45 |
2:31:41 |
2:40:00 |
3:09:36 |
3:47:31 |
4:25:26 |
5:03:21 |
5:20:00 |
5:25:00 |
7:42 |
15:24 |
23:06 |
30:49 |
38:31 |
1:17:01 |
1:55:32 |
2:34:03 |
2:42:30 |
3:12:34 |
3:51:04 |
4:29:35 |
5:08:06 |
5:25:00 |
5:30:00 |
7:49 |
15:38 |
23:28 |
31:17 |
39:06 |
1:18:12 |
1:57:19 |
2:36:25 |
2:45:00 |
3:15:31 |
3:54:37 |
4:33:44 |
5:12:50 |
5:30:00 |
5:35:00 |
7:56 |
15:53 |
23:49 |
31:45 |
39:42 |
1:19:24 |
1:59:05 |
2:38:47 |
2:47:30 |
3:18:29 |
3:58:11 |
4:37:53 |
5:17:34 |
5:35:00 |
5:40:00 |
8:03 |
16:07 |
24:10 |
32:14 |
40:17 |
1:20:35 |
2:00:52 |
2:41:09 |
2:50:00 |
3:21:27 |
4:01:44 |
4:42:01 |
5:22:19 |
5:40:00 |
5:45:00 |
8:11 |
16:21 |
24:32 |
32:42 |
40:53 |
1:21:46 |
2:02:39 |
2:43:32 |
2:52:30 |
3:24:24 |
4:05:17 |
4:46:10 |
5:27:03 |
5:45:00 |
5:50:00 |
8:18 |
16:35 |
24:53 |
33:11 |
41:28 |
1:22:57 |
2:04:25 |
2:45:54 |
2:55:00 |
3:27:22 |
4:08:51 |
4:50:19 |
5:31:48 |
5:50:00 |
5:55:00 |
8:25 |
16:50 |
25:14 |
33:39 |
42:04 |
1:24:08 |
2:06:12 |
2:48:16 |
2:57:30 |
3:30:20 |
4:12:24 |
4:54:28 |
5:36:32 |
5:55:00 |
6:00:00 |
8:32 |
17:04 |
25:36 |
34:08 |
42:40 |
1:25:19 |
2:07:59 |
2:50:38 |
3:00:00 |
3:33:18 |
4:15:57 |
4:58:37 |
5:41:16 |
6:00:00 |
6:05:00 |
8:39 |
17:18 |
25:57 |
34:36 |
43:15 |
1:26:30 |
2:09:45 |
2:53:00 |
3:02:30 |
3:36:15 |
4:19:31 |
5:02:46 |
5:46:01 |
6:05:00 |
6:10:00 |
8:46 |
17:32 |
26:18 |
35:05 |
43:51 |
1:27:41 |
2:11:32 |
2:55:23 |
3:05:00 |
3:39:13 |
4:23:04 |
5:06:55 |
5:50:45 |
6:10:00 |
6:15:00 |
8:53 |
17:46 |
26:40 |
35:33 |
44:26 |
1:28:52 |
2:13:19 |
2:57:45 |
3:07:30 |
3:42:11 |
4:26:37 |
5:11:03 |
5:55:30 |
6:15:00 |
6:20:00 |
9:00 |
18:01 |
27:01 |
36:01 |
45:02 |
1:30:03 |
2:15:05 |
3:00:07 |
3:10:00 |
3:45:09 |
4:30:10 |
5:15:12 |
6:00:14 |
6:20:00 |
6:25:00 |
9:07 |
18:15 |
27:22 |
36:30 |
45:37 |
1:31:15 |
2:16:52 |
3:02:29 |
3:12:30 |
3:48:06 |
4:33:44 |
5:19:21 |
6:04:58 |
6:25:00 |
6:30:00 |
9:15 |
18:29 |
27:44 |
36:58 |
46:13 |
1:32:26 |
2:18:39 |
3:04:51 |
3:15:00 |
3:51:04 |
4:37:17 |
5:23:30 |
6:09:43 |
6:30:00 |
6:35:00 |
9:22 |
18:43 |
28:05 |
37:27 |
46:48 |
1:33:37 |
2:20:25 |
3:07:14 |
3:17:30 |
3:54:02 |
4:40:50 |
5:27:39 |
6:14:27 |
6:35:00 |
6:40:00 |
9:29 |
18:58 |
28:26 |
37:55 |
47:24 |
1:34:48 |
2:22:12 |
3:09:36 |
3:20:00 |
3:57:00 |
4:44:24 |
5:31:48 |
6:19:12 |
6:40:00 |
6:45:00 |
9:36 |
19:12 |
28:48 |
38:24 |
47:59 |
1:35:59 |
2:23:58 |
3:11:58 |
3:22:30 |
3:59:57 |
4:47:57 |
5:35:56 |
6:23:56 |
6:45:00 |
6:50:00 |
9:43 |
19:26 |
29:09 |
38:52 |
48:35 |
1:37:10 |
2:25:45 |
3:14:20 |
3:25:00 |
4:02:55 |
4:51:30 |
5:40:05 |
6:28:40 |
6:50:00 |
6:55:00 |
9:50 |
19:40 |
29:30 |
39:20 |
49:11 |
1:38:21 |
2:27:32 |
3:16:42 |
3:27:30 |
4:05:53 |
4:55:04 |
5:44:14 |
6:33:25 |
6:55:00 |
7:00:00 |
9:57 |
19:54 |
29:52 |
39:49 |
49:46 |
1:39:32 |
2:29:18 |
3:19:05 |
3:30:00 |
4:08:51 |
4:58:37 |
5:48:23 |
6:38:09 |
7:00:00 |
2. Marathon-Tempotabelle für eine 51-49-Renneinteilung nach Zielzeiten
Wenn Sie den Marathon langsamer angehen wollen, um auf der zweiten Hälfte noch zulegen zu können, können Sie eine Renneinteilung nach der 51-49-Renntaktik wählen. Dabei planen Sie für die erste Marathon-Hälfte 51 Prozent der angestrebten Zielzeit ein. Zur Mitte des Rennens ziehen Sie das Tempo an, um die zweite Hälfte in nur 49 Prozent der gewünschten Zielzeit zu laufen. In den beiden folgenden Tabellen finden Sie die Zwischenzeiten für diese Taktik; oben für die glatten Zielzeiten von 2:10 bis 4:30 Stunden, darunter für die Zeiten von 4:30 bis 7:00 Stunden. Achtung: Wenn Sie diese Taktik wählen, sollten Sie auch im Training üben, am Ende eines langen Laufs schneller zu werden.
Beispiel: Bei einem Zeitziel von 4:30 Stunden würden Sie die erste Hälfte in 2:17:42 Stunden laufen, die zweite in 2:12:18 Minuten. Ihre Pace müssten Sie dann zum Halbmarathon von 6:32 min/km auf 6:16 min/km steigern. Statt abrupt bei der Halbmarathonmarke zu beschleunigen, können Sie die Tempoverschärfung auch auf einen oder zwei Kilometer verteilen.
Tempotabelle Marathon, 51-49-Renntaktik, Zielzeit 2:10 bis 4:30 Stunden
Zielzeit in h |
Zeit 1. Hälfte |
Pace 1. Hälfte |
Zeit 2. Hälfte |
Pace 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
2:10:00 |
1:06:18 |
3:09 |
1:03:42 |
3:01 |
3:09 |
6:17 |
9:26 |
12:34 |
15:43 |
31:26 |
47:08 |
1:02:51 |
1:06:18 |
1:18:05 |
1:33:11 |
1:48:17 |
2:03:22 |
2:10:00 |
2:15:00 |
1:08:51 |
3:16 |
1:06:09 |
3:08 |
3:16 |
6:32 |
9:47 |
13:03 |
16:19 |
32:38 |
48:57 |
1:05:16 |
1:08:51 |
1:21:05 |
1:36:46 |
1:52:26 |
2:08:07 |
2:15:00 |
2:20:00 |
1:11:24 |
3:23 |
1:08:36 |
3:15 |
3:23 |
6:46 |
10:09 |
13:32 |
16:55 |
33:51 |
50:46 |
1:07:41 |
1:11:24 |
1:24:05 |
1:40:21 |
1:56:36 |
2:12:52 |
2:20:00 |
2:25:00 |
1:13:57 |
3:30 |
1:11:03 |
3:22 |
3:30 |
7:01 |
10:31 |
14:01 |
17:32 |
35:03 |
52:35 |
1:10:06 |
1:13:57 |
1:27:06 |
1:43:56 |
2:00:46 |
2:17:36 |
2:25:00 |
2:30:00 |
1:16:30 |
3:38 |
1:13:30 |
3:29 |
3:38 |
7:15 |
10:53 |
14:30 |
18:08 |
36:16 |
54:23 |
1:12:31 |
1:16:30 |
1:30:06 |
1:47:31 |
2:04:56 |
2:22:21 |
2:30:00 |
2:35:00 |
1:19:03 |
3:45 |
1:15:57 |
3:36 |
3:45 |
7:30 |
11:14 |
14:59 |
18:44 |
37:28 |
56:12 |
1:14:56 |
1:19:03 |
1:33:06 |
1:51:06 |
2:09:06 |
2:27:06 |
2:35:00 |
2:40:00 |
1:21:36 |
3:52 |
1:18:24 |
3:43 |
3:52 |
7:44 |
11:36 |
15:28 |
19:20 |
38:41 |
58:01 |
1:17:21 |
1:21:36 |
1:36:06 |
1:54:41 |
2:13:16 |
2:31:51 |
2:40:00 |
2:45:00 |
1:24:09 |
3:59 |
1:20:51 |
3:50 |
3:59 |
7:59 |
11:58 |
15:57 |
19:57 |
39:53 |
59:50 |
1:19:46 |
1:24:09 |
1:39:06 |
1:58:16 |
2:17:26 |
2:36:35 |
2:45:00 |
2:50:00 |
1:26:42 |
4:07 |
1:23:18 |
3:57 |
4:07 |
8:13 |
12:20 |
16:26 |
20:33 |
41:06 |
1:01:39 |
1:22:11 |
1:26:42 |
1:42:07 |
2:01:51 |
2:21:36 |
2:41:20 |
2:50:00 |
2:55:00 |
1:29:15 |
4:14 |
1:25:45 |
4:04 |
4:14 |
8:28 |
12:41 |
16:55 |
21:09 |
42:18 |
1:03:27 |
1:24:36 |
1:29:15 |
1:45:07 |
2:05:26 |
2:25:45 |
2:46:05 |
2:55:00 |
3:00:00 |
1:31:48 |
4:21 |
1:28:12 |
4:11 |
4:21 |
8:42 |
13:03 |
17:24 |
21:45 |
43:31 |
1:05:16 |
1:27:01 |
1:31:48 |
1:48:07 |
2:09:01 |
2:29:55 |
2:50:49 |
3:00:00 |
3:05:00 |
1:34:21 |
4:28 |
1:30:39 |
4:18 |
4:28 |
8:57 |
13:25 |
17:53 |
22:22 |
44:43 |
1:07:05 |
1:29:27 |
1:34:21 |
1:51:07 |
2:12:36 |
2:34:05 |
2:55:34 |
3:05:00 |
3:10:00 |
1:36:54 |
4:36 |
1:33:06 |
4:25 |
4:36 |
9:11 |
13:47 |
18:22 |
22:58 |
45:56 |
1:08:54 |
1:31:52 |
1:36:54 |
1:54:07 |
2:16:11 |
2:38:15 |
3:00:19 |
3:10:00 |
3:15:00 |
1:39:27 |
4:43 |
1:35:33 |
4:32 |
4:43 |
9:26 |
14:08 |
18:51 |
23:34 |
47:08 |
1:10:42 |
1:34:17 |
1:39:27 |
1:57:07 |
2:19:46 |
2:42:25 |
3:05:04 |
3:15:00 |
3:20:00 |
1:42:00 |
4:50 |
1:38:00 |
4:39 |
4:50 |
9:40 |
14:30 |
19:20 |
24:10 |
48:21 |
1:12:31 |
1:36:42 |
1:42:00 |
2:00:08 |
2:23:21 |
2:46:35 |
3:09:48 |
3:20:00 |
3:25:00 |
1:44:33 |
4:57 |
1:40:27 |
4:46 |
4:57 |
9:55 |
14:52 |
19:49 |
24:47 |
49:33 |
1:14:20 |
1:39:07 |
1:44:33 |
2:03:08 |
2:26:56 |
2:50:45 |
3:14:33 |
3:25:00 |
3:30:00 |
1:47:06 |
5:05 |
1:42:54 |
4:53 |
5:05 |
10:09 |
15:14 |
20:18 |
25:23 |
50:46 |
1:16:09 |
1:41:32 |
1:47:06 |
2:06:08 |
2:30:31 |
2:54:54 |
3:19:18 |
3:30:00 |
3:35:00 |
1:49:39 |
5:12 |
1:45:21 |
5:00 |
5:12 |
10:24 |
15:36 |
20:47 |
25:59 |
51:58 |
1:17:58 |
1:43:57 |
1:49:39 |
2:09:08 |
2:34:06 |
2:59:04 |
3:24:02 |
3:35:00 |
3:40:00 |
1:52:12 |
5:19 |
1:47:48 |
5:07 |
5:19 |
10:38 |
15:57 |
21:16 |
26:35 |
53:11 |
1:19:46 |
1:46:22 |
1:52:12 |
2:12:08 |
2:37:41 |
3:03:14 |
3:28:47 |
3:40:00 |
3:45:00 |
1:54:45 |
5:26 |
1:50:15 |
5:14 |
5:26 |
10:53 |
16:19 |
21:45 |
27:12 |
54:23 |
1:21:35 |
1:48:47 |
1:54:45 |
2:15:09 |
2:41:16 |
3:07:24 |
3:33:32 |
3:45:00 |
3:50:00 |
1:57:18 |
5:34 |
1:52:42 |
5:21 |
5:34 |
11:07 |
16:41 |
22:14 |
27:48 |
55:36 |
1:23:24 |
1:51:12 |
1:57:18 |
2:18:09 |
2:44:51 |
3:11:34 |
3:38:16 |
3:50:00 |
3:55:00 |
1:59:51 |
5:41 |
1:55:09 |
5:27 |
5:41 |
11:22 |
17:03 |
22:43 |
28:24 |
56:48 |
1:25:13 |
1:53:37 |
1:59:51 |
2:21:09 |
2:48:26 |
3:15:44 |
3:43:01 |
3:55:00 |
4:00:00 |
2:02:24 |
5:48 |
1:57:36 |
5:34 |
5:48 |
11:36 |
17:24 |
23:12 |
29:00 |
58:01 |
1:27:01 |
1:56:02 |
2:02:24 |
2:24:09 |
2:52:01 |
3:19:54 |
3:47:46 |
4:00:00 |
4:05:00 |
2:04:57 |
5:55 |
2:00:03 |
5:41 |
5:55 |
11:51 |
17:46 |
23:41 |
29:37 |
59:14 |
1:28:50 |
1:58:27 |
2:04:57 |
2:27:09 |
2:55:36 |
3:24:04 |
3:52:31 |
4:05:00 |
4:10:00 |
2:07:30 |
6:03 |
2:02:30 |
5:48 |
6:03 |
12:05 |
18:08 |
24:10 |
30:13 |
1:00:26 |
1:30:39 |
2:00:52 |
2:07:30 |
2:30:10 |
2:59:11 |
3:28:13 |
3:57:15 |
4:10:00 |
4:15:00 |
2:10:03 |
6:10 |
2:04:57 |
5:55 |
6:10 |
12:20 |
18:30 |
24:39 |
30:49 |
1:01:39 |
1:32:28 |
2:03:17 |
2:10:03 |
2:33:10 |
3:02:47 |
3:32:23 |
4:02:00 |
4:15:00 |
4:20:00 |
2:12:36 |
6:17 |
2:07:24 |
6:02 |
6:17 |
12:34 |
18:51 |
25:08 |
31:26 |
1:02:51 |
1:34:17 |
2:05:42 |
2:12:36 |
2:36:10 |
3:06:22 |
3:36:33 |
4:06:45 |
4:20:00 |
4:25:00 |
2:15:09 |
6:24 |
2:09:51 |
6:09 |
6:24 |
12:49 |
19:13 |
25:37 |
32:02 |
1:04:04 |
1:36:05 |
2:08:07 |
2:15:09 |
2:39:10 |
3:09:57 |
3:40:43 |
4:11:29 |
4:25:00 |
4:30:00 |
2:17:42 |
6:32 |
2:12:18 |
6:16 |
6:32 |
13:03 |
19:35 |
26:06 |
32:38 |
1:05:16 |
1:37:54 |
2:10:32 |
2:17:42 |
2:42:10 |
3:13:32 |
3:44:53 |
4:16:14 |
4:30:00 |
Zielzeit in h |
Zeit 1. Hälfte |
Pace 1. Hälfte |
Zeit 2. Hälfte |
Pace 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
2:10:00 |
1:06:18 |
3:09 |
1:03:42 |
3:01 |
3:09 |
6:17 |
9:26 |
12:34 |
15:43 |
31:26 |
47:08 |
1:02:51 |
1:06:18 |
1:18:05 |
1:33:11 |
1:48:17 |
2:03:22 |
2:10:00 |
2:15:00 |
1:08:51 |
3:16 |
1:06:09 |
3:08 |
3:16 |
6:32 |
9:47 |
13:03 |
16:19 |
32:38 |
48:57 |
1:05:16 |
1:08:51 |
1:21:05 |
1:36:46 |
1:52:26 |
2:08:07 |
2:15:00 |
2:20:00 |
1:11:24 |
3:23 |
1:08:36 |
3:15 |
3:23 |
6:46 |
10:09 |
13:32 |
16:55 |
33:51 |
50:46 |
1:07:41 |
1:11:24 |
1:24:05 |
1:40:21 |
1:56:36 |
2:12:52 |
2:20:00 |
2:25:00 |
1:13:57 |
3:30 |
1:11:03 |
3:22 |
3:30 |
7:01 |
10:31 |
14:01 |
17:32 |
35:03 |
52:35 |
1:10:06 |
1:13:57 |
1:27:06 |
1:43:56 |
2:00:46 |
2:17:36 |
2:25:00 |
2:30:00 |
1:16:30 |
3:38 |
1:13:30 |
3:29 |
3:38 |
7:15 |
10:53 |
14:30 |
18:08 |
36:16 |
54:23 |
1:12:31 |
1:16:30 |
1:30:06 |
1:47:31 |
2:04:56 |
2:22:21 |
2:30:00 |
2:35:00 |
1:19:03 |
3:45 |
1:15:57 |
3:36 |
3:45 |
7:30 |
11:14 |
14:59 |
18:44 |
37:28 |
56:12 |
1:14:56 |
1:19:03 |
1:33:06 |
1:51:06 |
2:09:06 |
2:27:06 |
2:35:00 |
2:40:00 |
1:21:36 |
3:52 |
1:18:24 |
3:43 |
3:52 |
7:44 |
11:36 |
15:28 |
19:20 |
38:41 |
58:01 |
1:17:21 |
1:21:36 |
1:36:06 |
1:54:41 |
2:13:16 |
2:31:51 |
2:40:00 |
2:45:00 |
1:24:09 |
3:59 |
1:20:51 |
3:50 |
3:59 |
7:59 |
11:58 |
15:57 |
19:57 |
39:53 |
59:50 |
1:19:46 |
1:24:09 |
1:39:06 |
1:58:16 |
2:17:26 |
2:36:35 |
2:45:00 |
2:50:00 |
1:26:42 |
4:07 |
1:23:18 |
3:57 |
4:07 |
8:13 |
12:20 |
16:26 |
20:33 |
41:06 |
1:01:39 |
1:22:11 |
1:26:42 |
1:42:07 |
2:01:51 |
2:21:36 |
2:41:20 |
2:50:00 |
2:55:00 |
1:29:15 |
4:14 |
1:25:45 |
4:04 |
4:14 |
8:28 |
12:41 |
16:55 |
21:09 |
42:18 |
1:03:27 |
1:24:36 |
1:29:15 |
1:45:07 |
2:05:26 |
2:25:45 |
2:46:05 |
2:55:00 |
3:00:00 |
1:31:48 |
4:21 |
1:28:12 |
4:11 |
4:21 |
8:42 |
13:03 |
17:24 |
21:45 |
43:31 |
1:05:16 |
1:27:01 |
1:31:48 |
1:48:07 |
2:09:01 |
2:29:55 |
2:50:49 |
3:00:00 |
3:05:00 |
1:34:21 |
4:28 |
1:30:39 |
4:18 |
4:28 |
8:57 |
13:25 |
17:53 |
22:22 |
44:43 |
1:07:05 |
1:29:27 |
1:34:21 |
1:51:07 |
2:12:36 |
2:34:05 |
2:55:34 |
3:05:00 |
3:10:00 |
1:36:54 |
4:36 |
1:33:06 |
4:25 |
4:36 |
9:11 |
13:47 |
18:22 |
22:58 |
45:56 |
1:08:54 |
1:31:52 |
1:36:54 |
1:54:07 |
2:16:11 |
2:38:15 |
3:00:19 |
3:10:00 |
3:15:00 |
1:39:27 |
4:43 |
1:35:33 |
4:32 |
4:43 |
9:26 |
14:08 |
18:51 |
23:34 |
47:08 |
1:10:42 |
1:34:17 |
1:39:27 |
1:57:07 |
2:19:46 |
2:42:25 |
3:05:04 |
3:15:00 |
3:20:00 |
1:42:00 |
4:50 |
1:38:00 |
4:39 |
4:50 |
9:40 |
14:30 |
19:20 |
24:10 |
48:21 |
1:12:31 |
1:36:42 |
1:42:00 |
2:00:08 |
2:23:21 |
2:46:35 |
3:09:48 |
3:20:00 |
3:25:00 |
1:44:33 |
4:57 |
1:40:27 |
4:46 |
4:57 |
9:55 |
14:52 |
19:49 |
24:47 |
49:33 |
1:14:20 |
1:39:07 |
1:44:33 |
2:03:08 |
2:26:56 |
2:50:45 |
3:14:33 |
3:25:00 |
3:30:00 |
1:47:06 |
5:05 |
1:42:54 |
4:53 |
5:05 |
10:09 |
15:14 |
20:18 |
25:23 |
50:46 |
1:16:09 |
1:41:32 |
1:47:06 |
2:06:08 |
2:30:31 |
2:54:54 |
3:19:18 |
3:30:00 |
3:35:00 |
1:49:39 |
5:12 |
1:45:21 |
5:00 |
5:12 |
10:24 |
15:36 |
20:47 |
25:59 |
51:58 |
1:17:58 |
1:43:57 |
1:49:39 |
2:09:08 |
2:34:06 |
2:59:04 |
3:24:02 |
3:35:00 |
3:40:00 |
1:52:12 |
5:19 |
1:47:48 |
5:07 |
5:19 |
10:38 |
15:57 |
21:16 |
26:35 |
53:11 |
1:19:46 |
1:46:22 |
1:52:12 |
2:12:08 |
2:37:41 |
3:03:14 |
3:28:47 |
3:40:00 |
3:45:00 |
1:54:45 |
5:26 |
1:50:15 |
5:14 |
5:26 |
10:53 |
16:19 |
21:45 |
27:12 |
54:23 |
1:21:35 |
1:48:47 |
1:54:45 |
2:15:09 |
2:41:16 |
3:07:24 |
3:33:32 |
3:45:00 |
3:50:00 |
1:57:18 |
5:34 |
1:52:42 |
5:21 |
5:34 |
11:07 |
16:41 |
22:14 |
27:48 |
55:36 |
1:23:24 |
1:51:12 |
1:57:18 |
2:18:09 |
2:44:51 |
3:11:34 |
3:38:16 |
3:50:00 |
3:55:00 |
1:59:51 |
5:41 |
1:55:09 |
5:27 |
5:41 |
11:22 |
17:03 |
22:43 |
28:24 |
56:48 |
1:25:13 |
1:53:37 |
1:59:51 |
2:21:09 |
2:48:26 |
3:15:44 |
3:43:01 |
3:55:00 |
4:00:00 |
2:02:24 |
5:48 |
1:57:36 |
5:34 |
5:48 |
11:36 |
17:24 |
23:12 |
29:00 |
58:01 |
1:27:01 |
1:56:02 |
2:02:24 |
2:24:09 |
2:52:01 |
3:19:54 |
3:47:46 |
4:00:00 |
4:05:00 |
2:04:57 |
5:55 |
2:00:03 |
5:41 |
5:55 |
11:51 |
17:46 |
23:41 |
29:37 |
59:14 |
1:28:50 |
1:58:27 |
2:04:57 |
2:27:09 |
2:55:36 |
3:24:04 |
3:52:31 |
4:05:00 |
4:10:00 |
2:07:30 |
6:03 |
2:02:30 |
5:48 |
6:03 |
12:05 |
18:08 |
24:10 |
30:13 |
1:00:26 |
1:30:39 |
2:00:52 |
2:07:30 |
2:30:10 |
2:59:11 |
3:28:13 |
3:57:15 |
4:10:00 |
4:15:00 |
2:10:03 |
6:10 |
2:04:57 |
5:55 |
6:10 |
12:20 |
18:30 |
24:39 |
30:49 |
1:01:39 |
1:32:28 |
2:03:17 |
2:10:03 |
2:33:10 |
3:02:47 |
3:32:23 |
4:02:00 |
4:15:00 |
4:20:00 |
2:12:36 |
6:17 |
2:07:24 |
6:02 |
6:17 |
12:34 |
18:51 |
25:08 |
31:26 |
1:02:51 |
1:34:17 |
2:05:42 |
2:12:36 |
2:36:10 |
3:06:22 |
3:36:33 |
4:06:45 |
4:20:00 |
4:25:00 |
2:15:09 |
6:24 |
2:09:51 |
6:09 |
6:24 |
12:49 |
19:13 |
25:37 |
32:02 |
1:04:04 |
1:36:05 |
2:08:07 |
2:15:09 |
2:39:10 |
3:09:57 |
3:40:43 |
4:11:29 |
4:25:00 |
4:30:00 |
2:17:42 |
6:32 |
2:12:18 |
6:16 |
6:32 |
13:03 |
19:35 |
26:06 |
32:38 |
1:05:16 |
1:37:54 |
2:10:32 |
2:17:42 |
2:42:10 |
3:13:32 |
3:44:53 |
4:16:14 |
4:30:00 |
Tempotabelle Marathon, 51-49-Renntaktik, Zielzeit 4:30 bis 7:00 Stunden
Zielzeit in h |
Zeit 1. Hälfte |
Pace 1. Hälfte |
Zeit 2. Hälfte |
Pace 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
4:30:00 |
2:17:42 |
6:32 |
2:12:18 |
6:16 |
6:32 |
13:03 |
19:35 |
26:06 |
32:38 |
1:05:16 |
1:37:54 |
2:10:32 |
2:17:42 |
2:42:10 |
3:13:32 |
3:44:53 |
4:16:14 |
4:30:00 |
4:35:00 |
2:20:15 |
6:39 |
2:14:45 |
6:23 |
6:39 |
13:18 |
19:57 |
26:35 |
33:14 |
1:06:29 |
1:39:43 |
2:12:57 |
2:20:15 |
2:45:11 |
3:17:07 |
3:49:03 |
4:20:59 |
4:35:00 |
4:40:00 |
2:22:48 |
6:46 |
2:17:12 |
6:30 |
6:46 |
13:32 |
20:18 |
27:04 |
33:51 |
1:07:41 |
1:41:32 |
2:15:22 |
2:22:48 |
2:48:11 |
3:20:42 |
3:53:13 |
4:25:44 |
4:40:00 |
4:45:00 |
2:25:21 |
6:53 |
2:19:39 |
6:37 |
6:53 |
13:47 |
20:40 |
27:33 |
34:27 |
1:08:54 |
1:43:20 |
2:17:47 |
2:25:21 |
2:51:11 |
3:24:17 |
3:57:22 |
4:30:28 |
4:45:00 |
4:50:00 |
2:27:54 |
7:01 |
2:22:06 |
6:44 |
7:01 |
14:01 |
21:02 |
28:02 |
35:03 |
1:10:06 |
1:45:09 |
2:20:12 |
2:27:54 |
2:54:11 |
3:27:52 |
4:01:32 |
4:35:13 |
4:50:00 |
4:55:00 |
2:30:27 |
7:08 |
2:24:33 |
6:51 |
7:08 |
14:16 |
21:24 |
28:31 |
35:39 |
1:11:19 |
1:46:58 |
2:22:37 |
2:30:27 |
2:57:11 |
3:31:27 |
4:05:42 |
4:39:58 |
4:55:00 |
5:00:00 |
2:33:00 |
7:15 |
2:27:00 |
6:58 |
7:15 |
14:30 |
21:45 |
29:00 |
36:16 |
1:12:31 |
1:48:47 |
2:25:02 |
2:33:00 |
3:00:11 |
3:35:02 |
4:09:52 |
4:44:42 |
5:00:00 |
5:05:00 |
2:35:33 |
7:22 |
2:29:27 |
7:05 |
7:22 |
14:45 |
22:07 |
29:29 |
36:52 |
1:13:44 |
1:50:36 |
2:27:27 |
2:35:33 |
3:03:12 |
3:38:37 |
4:14:02 |
4:49:27 |
5:05:00 |
5:10:00 |
2:38:06 |
7:30 |
2:31:54 |
7:12 |
7:30 |
14:59 |
22:29 |
29:59 |
37:28 |
1:14:56 |
1:52:24 |
2:29:53 |
2:38:06 |
3:06:12 |
3:42:12 |
4:18:12 |
4:54:12 |
5:10:00 |
5:15:00 |
2:40:39 |
7:37 |
2:34:21 |
7:19 |
7:37 |
15:14 |
22:51 |
30:28 |
38:04 |
1:16:09 |
1:54:13 |
2:32:18 |
2:40:39 |
3:09:12 |
3:45:47 |
4:22:22 |
4:58:56 |
5:15:00 |
5:20:00 |
2:43:12 |
7:44 |
2:36:48 |
7:26 |
7:44 |
15:28 |
23:12 |
30:57 |
38:41 |
1:17:21 |
1:56:02 |
2:34:43 |
2:43:12 |
3:12:12 |
3:49:22 |
4:26:32 |
5:03:41 |
5:20:00 |
5:25:00 |
2:45:45 |
7:51 |
2:39:15 |
7:33 |
7:51 |
15:43 |
23:34 |
31:26 |
39:17 |
1:18:34 |
1:57:51 |
2:37:08 |
2:45:45 |
3:15:12 |
3:52:57 |
4:30:41 |
5:08:26 |
5:25:00 |
5:30:00 |
2:48:18 |
7:59 |
2:41:42 |
7:40 |
7:59 |
15:57 |
23:56 |
31:55 |
39:53 |
1:19:46 |
1:59:40 |
2:39:33 |
2:48:18 |
3:18:13 |
3:56:32 |
4:34:51 |
5:13:11 |
5:30:00 |
5:35:00 |
2:50:51 |
8:06 |
2:44:09 |
7:47 |
8:06 |
16:12 |
24:18 |
32:24 |
40:29 |
1:20:59 |
2:01:28 |
2:41:58 |
2:50:51 |
3:21:13 |
4:00:07 |
4:39:01 |
5:17:55 |
5:35:00 |
5:40:00 |
2:53:24 |
8:13 |
2:46:36 |
7:54 |
8:13 |
16:26 |
24:39 |
32:53 |
41:06 |
1:22:11 |
2:03:17 |
2:44:23 |
2:53:24 |
3:24:13 |
4:03:42 |
4:43:11 |
5:22:40 |
5:40:00 |
5:45:00 |
2:55:57 |
8:20 |
2:49:03 |
8:01 |
8:20 |
16:41 |
25:01 |
33:22 |
41:42 |
1:23:24 |
2:05:06 |
2:46:48 |
2:55:57 |
3:27:13 |
4:07:17 |
4:47:21 |
5:27:25 |
5:45:00 |
5:50:00 |
2:58:30 |
8:28 |
2:51:30 |
8:08 |
8:28 |
16:55 |
25:23 |
33:51 |
42:18 |
1:24:36 |
2:06:55 |
2:49:13 |
2:58:30 |
3:30:13 |
4:10:52 |
4:51:31 |
5:32:09 |
5:50:00 |
5:55:00 |
3:01:03 |
8:35 |
2:53:57 |
8:15 |
8:35 |
17:10 |
25:45 |
34:20 |
42:54 |
1:25:49 |
2:08:43 |
2:51:38 |
3:01:03 |
3:33:14 |
4:14:27 |
4:55:41 |
5:36:54 |
5:55:00 |
6:00:00 |
3:03:36 |
8:42 |
2:56:24 |
8:22 |
8:42 |
17:24 |
26:06 |
34:49 |
43:31 |
1:27:01 |
2:10:32 |
2:54:03 |
3:03:36 |
3:36:14 |
4:18:02 |
4:59:50 |
5:41:39 |
6:00:00 |
6:05:00 |
3:06:09 |
8:49 |
2:58:51 |
8:29 |
8:49 |
17:39 |
26:28 |
35:18 |
44:07 |
1:28:14 |
2:12:21 |
2:56:28 |
3:06:09 |
3:39:14 |
4:21:37 |
5:04:00 |
5:46:24 |
6:05:00 |
6:10:00 |
3:08:42 |
8:57 |
3:01:18 |
8:36 |
8:57 |
17:53 |
26:50 |
35:47 |
44:43 |
1:29:27 |
2:14:10 |
2:58:53 |
3:08:42 |
3:42:14 |
4:25:12 |
5:08:10 |
5:51:08 |
6:10:00 |
6:15:00 |
3:11:15 |
9:04 |
3:03:45 |
8:43 |
9:04 |
18:08 |
27:12 |
36:16 |
45:20 |
1:30:39 |
2:15:59 |
3:01:18 |
3:11:15 |
3:45:14 |
4:28:47 |
5:12:20 |
5:55:53 |
6:15:00 |
6:20:00 |
3:13:48 |
9:11 |
3:06:12 |
8:50 |
9:11 |
18:22 |
27:33 |
36:45 |
45:56 |
1:31:52 |
2:17:47 |
3:03:43 |
3:13:48 |
3:48:15 |
4:32:22 |
5:16:30 |
6:00:38 |
6:20:00 |
6:25:00 |
3:16:21 |
9:18 |
3:08:39 |
8:57 |
9:18 |
18:37 |
27:55 |
37:14 |
46:32 |
1:33:04 |
2:19:36 |
3:06:08 |
3:16:21 |
3:51:15 |
4:35:57 |
5:20:40 |
6:05:22 |
6:25:00 |
6:30:00 |
3:18:54 |
9:26 |
3:11:06 |
9:03 |
9:26 |
18:51 |
28:17 |
37:43 |
47:08 |
1:34:17 |
2:21:25 |
3:08:33 |
3:18:54 |
3:54:15 |
4:39:32 |
5:24:50 |
6:10:07 |
6:30:00 |
6:35:00 |
3:21:27 |
9:33 |
3:13:33 |
9:10 |
9:33 |
19:06 |
28:39 |
38:12 |
47:45 |
1:35:29 |
2:23:14 |
3:10:58 |
3:21:27 |
3:57:15 |
4:43:07 |
5:29:00 |
6:14:52 |
6:35:00 |
6:40:00 |
3:24:00 |
9:40 |
3:16:00 |
9:17 |
9:40 |
19:20 |
29:00 |
38:41 |
48:21 |
1:36:42 |
2:25:02 |
3:13:23 |
3:24:00 |
4:00:15 |
4:46:42 |
5:33:09 |
6:19:36 |
6:40:00 |
6:45:00 |
3:26:33 |
9:47 |
3:18:27 |
9:24 |
9:47 |
19:35 |
29:22 |
39:10 |
48:57 |
1:37:54 |
2:26:51 |
3:15:48 |
3:26:33 |
4:03:15 |
4:50:17 |
5:37:19 |
6:24:21 |
6:45:00 |
6:50:00 |
3:29:06 |
9:55 |
3:20:54 |
9:31 |
9:55 |
19:49 |
29:44 |
39:39 |
49:33 |
1:39:07 |
2:28:40 |
3:18:13 |
3:29:06 |
4:06:16 |
4:53:52 |
5:41:29 |
6:29:06 |
6:50:00 |
6:55:00 |
3:31:39 |
10:02 |
3:23:21 |
9:38 |
10:02 |
20:04 |
30:06 |
40:08 |
50:10 |
1:40:19 |
2:30:29 |
3:20:38 |
3:31:39 |
4:09:16 |
4:57:27 |
5:45:39 |
6:33:51 |
6:55:00 |
7:00:00 |
3:34:12 |
10:09 |
3:25:48 |
9:45 |
10:09 |
20:18 |
30:28 |
40:37 |
50:46 |
1:41:32 |
2:32:18 |
3:23:03 |
3:34:12 |
4:12:16 |
5:01:02 |
5:49:49 |
6:38:35 |
7:00:00 |
Zielzeit in h |
Zeit 1. Hälfte |
Pace 1. Hälfte |
Zeit 2. Hälfte |
Pace 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
4:30:00 |
2:17:42 |
6:32 |
2:12:18 |
6:16 |
6:32 |
13:03 |
19:35 |
26:06 |
32:38 |
1:05:16 |
1:37:54 |
2:10:32 |
2:17:42 |
2:42:10 |
3:13:32 |
3:44:53 |
4:16:14 |
4:30:00 |
4:35:00 |
2:20:15 |
6:39 |
2:14:45 |
6:23 |
6:39 |
13:18 |
19:57 |
26:35 |
33:14 |
1:06:29 |
1:39:43 |
2:12:57 |
2:20:15 |
2:45:11 |
3:17:07 |
3:49:03 |
4:20:59 |
4:35:00 |
4:40:00 |
2:22:48 |
6:46 |
2:17:12 |
6:30 |
6:46 |
13:32 |
20:18 |
27:04 |
33:51 |
1:07:41 |
1:41:32 |
2:15:22 |
2:22:48 |
2:48:11 |
3:20:42 |
3:53:13 |
4:25:44 |
4:40:00 |
4:45:00 |
2:25:21 |
6:53 |
2:19:39 |
6:37 |
6:53 |
13:47 |
20:40 |
27:33 |
34:27 |
1:08:54 |
1:43:20 |
2:17:47 |
2:25:21 |
2:51:11 |
3:24:17 |
3:57:22 |
4:30:28 |
4:45:00 |
4:50:00 |
2:27:54 |
7:01 |
2:22:06 |
6:44 |
7:01 |
14:01 |
21:02 |
28:02 |
35:03 |
1:10:06 |
1:45:09 |
2:20:12 |
2:27:54 |
2:54:11 |
3:27:52 |
4:01:32 |
4:35:13 |
4:50:00 |
4:55:00 |
2:30:27 |
7:08 |
2:24:33 |
6:51 |
7:08 |
14:16 |
21:24 |
28:31 |
35:39 |
1:11:19 |
1:46:58 |
2:22:37 |
2:30:27 |
2:57:11 |
3:31:27 |
4:05:42 |
4:39:58 |
4:55:00 |
5:00:00 |
2:33:00 |
7:15 |
2:27:00 |
6:58 |
7:15 |
14:30 |
21:45 |
29:00 |
36:16 |
1:12:31 |
1:48:47 |
2:25:02 |
2:33:00 |
3:00:11 |
3:35:02 |
4:09:52 |
4:44:42 |
5:00:00 |
5:05:00 |
2:35:33 |
7:22 |
2:29:27 |
7:05 |
7:22 |
14:45 |
22:07 |
29:29 |
36:52 |
1:13:44 |
1:50:36 |
2:27:27 |
2:35:33 |
3:03:12 |
3:38:37 |
4:14:02 |
4:49:27 |
5:05:00 |
5:10:00 |
2:38:06 |
7:30 |
2:31:54 |
7:12 |
7:30 |
14:59 |
22:29 |
29:59 |
37:28 |
1:14:56 |
1:52:24 |
2:29:53 |
2:38:06 |
3:06:12 |
3:42:12 |
4:18:12 |
4:54:12 |
5:10:00 |
5:15:00 |
2:40:39 |
7:37 |
2:34:21 |
7:19 |
7:37 |
15:14 |
22:51 |
30:28 |
38:04 |
1:16:09 |
1:54:13 |
2:32:18 |
2:40:39 |
3:09:12 |
3:45:47 |
4:22:22 |
4:58:56 |
5:15:00 |
5:20:00 |
2:43:12 |
7:44 |
2:36:48 |
7:26 |
7:44 |
15:28 |
23:12 |
30:57 |
38:41 |
1:17:21 |
1:56:02 |
2:34:43 |
2:43:12 |
3:12:12 |
3:49:22 |
4:26:32 |
5:03:41 |
5:20:00 |
5:25:00 |
2:45:45 |
7:51 |
2:39:15 |
7:33 |
7:51 |
15:43 |
23:34 |
31:26 |
39:17 |
1:18:34 |
1:57:51 |
2:37:08 |
2:45:45 |
3:15:12 |
3:52:57 |
4:30:41 |
5:08:26 |
5:25:00 |
5:30:00 |
2:48:18 |
7:59 |
2:41:42 |
7:40 |
7:59 |
15:57 |
23:56 |
31:55 |
39:53 |
1:19:46 |
1:59:40 |
2:39:33 |
2:48:18 |
3:18:13 |
3:56:32 |
4:34:51 |
5:13:11 |
5:30:00 |
5:35:00 |
2:50:51 |
8:06 |
2:44:09 |
7:47 |
8:06 |
16:12 |
24:18 |
32:24 |
40:29 |
1:20:59 |
2:01:28 |
2:41:58 |
2:50:51 |
3:21:13 |
4:00:07 |
4:39:01 |
5:17:55 |
5:35:00 |
5:40:00 |
2:53:24 |
8:13 |
2:46:36 |
7:54 |
8:13 |
16:26 |
24:39 |
32:53 |
41:06 |
1:22:11 |
2:03:17 |
2:44:23 |
2:53:24 |
3:24:13 |
4:03:42 |
4:43:11 |
5:22:40 |
5:40:00 |
5:45:00 |
2:55:57 |
8:20 |
2:49:03 |
8:01 |
8:20 |
16:41 |
25:01 |
33:22 |
41:42 |
1:23:24 |
2:05:06 |
2:46:48 |
2:55:57 |
3:27:13 |
4:07:17 |
4:47:21 |
5:27:25 |
5:45:00 |
5:50:00 |
2:58:30 |
8:28 |
2:51:30 |
8:08 |
8:28 |
16:55 |
25:23 |
33:51 |
42:18 |
1:24:36 |
2:06:55 |
2:49:13 |
2:58:30 |
3:30:13 |
4:10:52 |
4:51:31 |
5:32:09 |
5:50:00 |
5:55:00 |
3:01:03 |
8:35 |
2:53:57 |
8:15 |
8:35 |
17:10 |
25:45 |
34:20 |
42:54 |
1:25:49 |
2:08:43 |
2:51:38 |
3:01:03 |
3:33:14 |
4:14:27 |
4:55:41 |
5:36:54 |
5:55:00 |
6:00:00 |
3:03:36 |
8:42 |
2:56:24 |
8:22 |
8:42 |
17:24 |
26:06 |
34:49 |
43:31 |
1:27:01 |
2:10:32 |
2:54:03 |
3:03:36 |
3:36:14 |
4:18:02 |
4:59:50 |
5:41:39 |
6:00:00 |
6:05:00 |
3:06:09 |
8:49 |
2:58:51 |
8:29 |
8:49 |
17:39 |
26:28 |
35:18 |
44:07 |
1:28:14 |
2:12:21 |
2:56:28 |
3:06:09 |
3:39:14 |
4:21:37 |
5:04:00 |
5:46:24 |
6:05:00 |
6:10:00 |
3:08:42 |
8:57 |
3:01:18 |
8:36 |
8:57 |
17:53 |
26:50 |
35:47 |
44:43 |
1:29:27 |
2:14:10 |
2:58:53 |
3:08:42 |
3:42:14 |
4:25:12 |
5:08:10 |
5:51:08 |
6:10:00 |
6:15:00 |
3:11:15 |
9:04 |
3:03:45 |
8:43 |
9:04 |
18:08 |
27:12 |
36:16 |
45:20 |
1:30:39 |
2:15:59 |
3:01:18 |
3:11:15 |
3:45:14 |
4:28:47 |
5:12:20 |
5:55:53 |
6:15:00 |
6:20:00 |
3:13:48 |
9:11 |
3:06:12 |
8:50 |
9:11 |
18:22 |
27:33 |
36:45 |
45:56 |
1:31:52 |
2:17:47 |
3:03:43 |
3:13:48 |
3:48:15 |
4:32:22 |
5:16:30 |
6:00:38 |
6:20:00 |
6:25:00 |
3:16:21 |
9:18 |
3:08:39 |
8:57 |
9:18 |
18:37 |
27:55 |
37:14 |
46:32 |
1:33:04 |
2:19:36 |
3:06:08 |
3:16:21 |
3:51:15 |
4:35:57 |
5:20:40 |
6:05:22 |
6:25:00 |
6:30:00 |
3:18:54 |
9:26 |
3:11:06 |
9:03 |
9:26 |
18:51 |
28:17 |
37:43 |
47:08 |
1:34:17 |
2:21:25 |
3:08:33 |
3:18:54 |
3:54:15 |
4:39:32 |
5:24:50 |
6:10:07 |
6:30:00 |
6:35:00 |
3:21:27 |
9:33 |
3:13:33 |
9:10 |
9:33 |
19:06 |
28:39 |
38:12 |
47:45 |
1:35:29 |
2:23:14 |
3:10:58 |
3:21:27 |
3:57:15 |
4:43:07 |
5:29:00 |
6:14:52 |
6:35:00 |
6:40:00 |
3:24:00 |
9:40 |
3:16:00 |
9:17 |
9:40 |
19:20 |
29:00 |
38:41 |
48:21 |
1:36:42 |
2:25:02 |
3:13:23 |
3:24:00 |
4:00:15 |
4:46:42 |
5:33:09 |
6:19:36 |
6:40:00 |
6:45:00 |
3:26:33 |
9:47 |
3:18:27 |
9:24 |
9:47 |
19:35 |
29:22 |
39:10 |
48:57 |
1:37:54 |
2:26:51 |
3:15:48 |
3:26:33 |
4:03:15 |
4:50:17 |
5:37:19 |
6:24:21 |
6:45:00 |
6:50:00 |
3:29:06 |
9:55 |
3:20:54 |
9:31 |
9:55 |
19:49 |
29:44 |
39:39 |
49:33 |
1:39:07 |
2:28:40 |
3:18:13 |
3:29:06 |
4:06:16 |
4:53:52 |
5:41:29 |
6:29:06 |
6:50:00 |
6:55:00 |
3:31:39 |
10:02 |
3:23:21 |
9:38 |
10:02 |
20:04 |
30:06 |
40:08 |
50:10 |
1:40:19 |
2:30:29 |
3:20:38 |
3:31:39 |
4:09:16 |
4:57:27 |
5:45:39 |
6:33:51 |
6:55:00 |
7:00:00 |
3:34:12 |
10:09 |
3:25:48 |
9:45 |
10:09 |
20:18 |
30:28 |
40:37 |
50:46 |
1:41:32 |
2:32:18 |
3:23:03 |
3:34:12 |
4:12:16 |
5:01:02 |
5:49:49 |
6:38:35 |
7:00:00 |
3. Marathon-Tempotabelle nach Pace mit glatten Zwischenzeiten
Falls Sie lieber glatte Tempovorgaben mögen, finden Sie in den beiden folgenden Tabellen Ihre Renneinteilung; oben für eine Pace von 3:00 bis 6:00 min/km, darunter für eine Pace von 6:00 bis 10:00 min/km.
Tempotabelle Marathon, gleichmäßige Renneinteilung, Pace 3:00 bis 6:00 min/km
Pace |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
3:00 min/km |
3:00 |
6:00 |
9:00 |
12:00 |
15:00 |
30:00 |
45:00 |
1:00:00 |
1:03:18 |
1:15:00 |
1:30:00 |
1:45:00 |
2:00:00 |
2:06:35 |
3:10 min/km |
3:10 |
6:20 |
9:30 |
12:40 |
15:50 |
31:40 |
47:30 |
1:03:20 |
1:06:49 |
1:19:10 |
1:35:00 |
1:50:50 |
2:06:40 |
2:13:37 |
3:20 min/km |
3:20 |
6:40 |
10:00 |
13:20 |
16:40 |
33:20 |
50:00 |
1:06:40 |
1:10:20 |
1:23:20 |
1:40:00 |
1:56:40 |
2:13:20 |
2:20:39 |
3:30 min/km |
3:30 |
7:00 |
10:30 |
14:00 |
17:30 |
35:00 |
52:30 |
1:10:00 |
1:13:50 |
1:27:30 |
1:45:00 |
2:02:30 |
2:20:00 |
2:27:41 |
3:40 min/km |
3:40 |
7:20 |
11:00 |
14:40 |
18:20 |
36:40 |
55:00 |
1:13:20 |
1:17:21 |
1:31:40 |
1:50:00 |
2:08:20 |
2:26:40 |
2:34:43 |
3:50 min/km |
3:50 |
7:40 |
11:30 |
15:20 |
19:10 |
38:20 |
57:30 |
1:16:40 |
1:20:52 |
1:35:50 |
1:55:00 |
2:14:10 |
2:33:20 |
2:41:45 |
4:00 min/km |
4:00 |
8:00 |
12:00 |
16:00 |
20:00 |
40:00 |
1:00:00 |
1:20:00 |
1:24:23 |
1:40:00 |
2:00:00 |
2:20:00 |
2:40:00 |
2:48:47 |
4:10 min/km |
4:10 |
8:20 |
12:30 |
16:40 |
20:50 |
41:40 |
1:02:30 |
1:23:20 |
1:27:54 |
1:44:10 |
2:05:00 |
2:25:50 |
2:46:40 |
2:55:49 |
4:20 min/km |
4:20 |
8:40 |
13:00 |
17:20 |
21:40 |
43:20 |
1:05:00 |
1:26:40 |
1:31:25 |
1:48:20 |
2:10:00 |
2:31:40 |
2:53:20 |
3:02:51 |
4:30 min/km |
4:30 |
9:00 |
13:30 |
18:00 |
22:30 |
45:00 |
1:07:30 |
1:30:00 |
1:34:56 |
1:52:30 |
2:15:00 |
2:37:30 |
3:00:00 |
3:09:53 |
4:40 min/km |
4:40 |
9:20 |
14:00 |
18:40 |
23:20 |
46:40 |
1:10:00 |
1:33:20 |
1:38:27 |
1:56:40 |
2:20:00 |
2:43:20 |
3:06:40 |
3:16:55 |
4:50 min/km |
4:50 |
9:40 |
14:30 |
19:20 |
24:10 |
48:20 |
1:12:30 |
1:36:40 |
1:41:58 |
2:00:50 |
2:25:00 |
2:49:10 |
3:13:20 |
3:23:57 |
5:00 min/km |
5:00 |
10:00 |
15:00 |
20:00 |
25:00 |
50:00 |
1:15:00 |
1:40:00 |
1:45:29 |
2:05:00 |
2:30:00 |
2:55:00 |
3:20:00 |
3:30:58 |
5:10 min/km |
5:10 |
10:20 |
15:30 |
20:40 |
25:50 |
51:40 |
1:17:30 |
1:43:20 |
1:49:00 |
2:09:10 |
2:35:00 |
3:00:50 |
3:26:40 |
3:38:00 |
5:20 min/km |
5:20 |
10:40 |
16:00 |
21:20 |
26:40 |
53:20 |
1:20:00 |
1:46:40 |
1:52:31 |
2:13:20 |
2:40:00 |
3:06:40 |
3:33:20 |
3:45:02 |
5:30 min/km |
5:30 |
11:00 |
16:30 |
22:00 |
27:30 |
55:00 |
1:22:30 |
1:50:00 |
1:56:02 |
2:17:30 |
2:45:00 |
3:12:30 |
3:40:00 |
3:52:04 |
5:40 min/km |
5:40 |
11:20 |
17:00 |
22:40 |
28:20 |
56:40 |
1:25:00 |
1:53:20 |
1:59:33 |
2:21:40 |
2:50:00 |
3:18:20 |
3:46:40 |
3:59:06 |
5:50 min/km |
5:50 |
11:40 |
17:30 |
23:20 |
29:10 |
58:20 |
1:27:30 |
1:56:40 |
2:03:04 |
2:25:50 |
2:55:00 |
3:24:10 |
3:53:20 |
4:06:08 |
6:00 min/km |
6:00 |
12:00 |
18:00 |
24:00 |
30:00 |
1:00:00 |
1:30:00 |
2:00:00 |
2:06:35 |
2:30:00 |
3:00:00 |
3:30:00 |
4:00:00 |
4:13:10 |
Pace |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
3:00 min/km |
3:00 |
6:00 |
9:00 |
12:00 |
15:00 |
30:00 |
45:00 |
1:00:00 |
1:03:18 |
1:15:00 |
1:30:00 |
1:45:00 |
2:00:00 |
2:06:35 |
3:10 min/km |
3:10 |
6:20 |
9:30 |
12:40 |
15:50 |
31:40 |
47:30 |
1:03:20 |
1:06:49 |
1:19:10 |
1:35:00 |
1:50:50 |
2:06:40 |
2:13:37 |
3:20 min/km |
3:20 |
6:40 |
10:00 |
13:20 |
16:40 |
33:20 |
50:00 |
1:06:40 |
1:10:20 |
1:23:20 |
1:40:00 |
1:56:40 |
2:13:20 |
2:20:39 |
3:30 min/km |
3:30 |
7:00 |
10:30 |
14:00 |
17:30 |
35:00 |
52:30 |
1:10:00 |
1:13:50 |
1:27:30 |
1:45:00 |
2:02:30 |
2:20:00 |
2:27:41 |
3:40 min/km |
3:40 |
7:20 |
11:00 |
14:40 |
18:20 |
36:40 |
55:00 |
1:13:20 |
1:17:21 |
1:31:40 |
1:50:00 |
2:08:20 |
2:26:40 |
2:34:43 |
3:50 min/km |
3:50 |
7:40 |
11:30 |
15:20 |
19:10 |
38:20 |
57:30 |
1:16:40 |
1:20:52 |
1:35:50 |
1:55:00 |
2:14:10 |
2:33:20 |
2:41:45 |
4:00 min/km |
4:00 |
8:00 |
12:00 |
16:00 |
20:00 |
40:00 |
1:00:00 |
1:20:00 |
1:24:23 |
1:40:00 |
2:00:00 |
2:20:00 |
2:40:00 |
2:48:47 |
4:10 min/km |
4:10 |
8:20 |
12:30 |
16:40 |
20:50 |
41:40 |
1:02:30 |
1:23:20 |
1:27:54 |
1:44:10 |
2:05:00 |
2:25:50 |
2:46:40 |
2:55:49 |
4:20 min/km |
4:20 |
8:40 |
13:00 |
17:20 |
21:40 |
43:20 |
1:05:00 |
1:26:40 |
1:31:25 |
1:48:20 |
2:10:00 |
2:31:40 |
2:53:20 |
3:02:51 |
4:30 min/km |
4:30 |
9:00 |
13:30 |
18:00 |
22:30 |
45:00 |
1:07:30 |
1:30:00 |
1:34:56 |
1:52:30 |
2:15:00 |
2:37:30 |
3:00:00 |
3:09:53 |
4:40 min/km |
4:40 |
9:20 |
14:00 |
18:40 |
23:20 |
46:40 |
1:10:00 |
1:33:20 |
1:38:27 |
1:56:40 |
2:20:00 |
2:43:20 |
3:06:40 |
3:16:55 |
4:50 min/km |
4:50 |
9:40 |
14:30 |
19:20 |
24:10 |
48:20 |
1:12:30 |
1:36:40 |
1:41:58 |
2:00:50 |
2:25:00 |
2:49:10 |
3:13:20 |
3:23:57 |
5:00 min/km |
5:00 |
10:00 |
15:00 |
20:00 |
25:00 |
50:00 |
1:15:00 |
1:40:00 |
1:45:29 |
2:05:00 |
2:30:00 |
2:55:00 |
3:20:00 |
3:30:58 |
5:10 min/km |
5:10 |
10:20 |
15:30 |
20:40 |
25:50 |
51:40 |
1:17:30 |
1:43:20 |
1:49:00 |
2:09:10 |
2:35:00 |
3:00:50 |
3:26:40 |
3:38:00 |
5:20 min/km |
5:20 |
10:40 |
16:00 |
21:20 |
26:40 |
53:20 |
1:20:00 |
1:46:40 |
1:52:31 |
2:13:20 |
2:40:00 |
3:06:40 |
3:33:20 |
3:45:02 |
5:30 min/km |
5:30 |
11:00 |
16:30 |
22:00 |
27:30 |
55:00 |
1:22:30 |
1:50:00 |
1:56:02 |
2:17:30 |
2:45:00 |
3:12:30 |
3:40:00 |
3:52:04 |
5:40 min/km |
5:40 |
11:20 |
17:00 |
22:40 |
28:20 |
56:40 |
1:25:00 |
1:53:20 |
1:59:33 |
2:21:40 |
2:50:00 |
3:18:20 |
3:46:40 |
3:59:06 |
5:50 min/km |
5:50 |
11:40 |
17:30 |
23:20 |
29:10 |
58:20 |
1:27:30 |
1:56:40 |
2:03:04 |
2:25:50 |
2:55:00 |
3:24:10 |
3:53:20 |
4:06:08 |
6:00 min/km |
6:00 |
12:00 |
18:00 |
24:00 |
30:00 |
1:00:00 |
1:30:00 |
2:00:00 |
2:06:35 |
2:30:00 |
3:00:00 |
3:30:00 |
4:00:00 |
4:13:10 |
Tempotabelle Marathon, gleichmäßige Renneinteilung, Pace 6:00 bis 10:00 min/km
Pace |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
6:00 min/km |
6:00 |
12:00 |
18:00 |
24:00 |
30:00 |
1:00:00 |
1:30:00 |
2:00:00 |
2:06:35 |
2:30:00 |
3:00:00 |
3:30:00 |
4:00:00 |
4:13:10 |
6:10 min/km |
6:10 |
12:20 |
18:30 |
24:40 |
30:50 |
1:01:40 |
1:32:30 |
2:03:20 |
2:10:06 |
2:34:10 |
3:05:00 |
3:35:50 |
4:06:40 |
4:20:12 |
6:20 min/km |
6:20 |
12:40 |
19:00 |
25:20 |
31:40 |
1:03:20 |
1:35:00 |
2:06:40 |
2:13:37 |
2:38:20 |
3:10:00 |
3:41:40 |
4:13:20 |
4:27:14 |
6:30 min/km |
6:30 |
13:00 |
19:30 |
26:00 |
32:30 |
1:05:00 |
1:37:30 |
2:10:00 |
2:17:08 |
2:42:30 |
3:15:00 |
3:47:30 |
4:20:00 |
4:34:16 |
6:40 min/km |
6:40 |
13:20 |
20:00 |
26:40 |
33:20 |
1:06:40 |
1:40:00 |
2:13:20 |
2:20:39 |
2:46:40 |
3:20:00 |
3:53:20 |
4:26:40 |
4:41:18 |
6:50 min/km |
6:50 |
13:40 |
20:30 |
27:20 |
34:10 |
1:08:20 |
1:42:30 |
2:16:40 |
2:24:10 |
2:50:50 |
3:25:00 |
3:59:10 |
4:33:20 |
4:48:20 |
7:00 min/km |
7:00 |
14:00 |
21:00 |
28:00 |
35:00 |
1:10:00 |
1:45:00 |
2:20:00 |
2:27:41 |
2:55:00 |
3:30:00 |
4:05:00 |
4:40:00 |
4:55:22 |
7:10 min/km |
7:10 |
14:20 |
21:30 |
28:40 |
35:50 |
1:11:40 |
1:47:30 |
2:23:20 |
2:31:12 |
2:59:10 |
3:35:00 |
4:10:50 |
4:46:40 |
5:02:24 |
7:20 min/km |
7:20 |
14:40 |
22:00 |
29:20 |
36:40 |
1:13:20 |
1:50:00 |
2:26:40 |
2:34:43 |
3:03:20 |
3:40:00 |
4:16:40 |
4:53:20 |
5:09:26 |
7:30 min/km |
7:30 |
15:00 |
22:30 |
30:00 |
37:30 |
1:15:00 |
1:52:30 |
2:30:00 |
2:38:14 |
3:07:30 |
3:45:00 |
4:22:30 |
5:00:00 |
5:16:28 |
7:40 min/km |
7:40 |
15:20 |
23:00 |
30:40 |
38:20 |
1:16:40 |
1:55:00 |
2:33:20 |
2:41:45 |
3:11:40 |
3:50:00 |
4:28:20 |
5:06:40 |
5:23:30 |
7:50 min/km |
7:50 |
15:40 |
23:30 |
31:20 |
39:10 |
1:18:20 |
1:57:30 |
2:36:40 |
2:45:16 |
3:15:50 |
3:55:00 |
4:34:10 |
5:13:20 |
5:30:32 |
8:00 min/km |
8:00 |
16:00 |
24:00 |
32:00 |
40:00 |
1:20:00 |
2:00:00 |
2:40:00 |
2:48:47 |
3:20:00 |
4:00:00 |
4:40:00 |
5:20:00 |
5:37:34 |
8:10 min/km |
8:10 |
16:20 |
24:30 |
32:40 |
40:50 |
1:21:40 |
2:02:30 |
2:43:20 |
2:52:18 |
3:24:10 |
4:05:00 |
4:45:50 |
5:26:40 |
5:44:36 |
8:20 min/km |
8:20 |
16:40 |
25:00 |
33:20 |
41:40 |
1:23:20 |
2:05:00 |
2:46:40 |
2:55:49 |
3:28:20 |
4:10:00 |
4:51:40 |
5:33:20 |
5:51:38 |
8:30 min/km |
8:30 |
17:00 |
25:30 |
34:00 |
42:30 |
1:25:00 |
2:07:30 |
2:50:00 |
2:59:20 |
3:32:30 |
4:15:00 |
4:57:30 |
5:40:00 |
5:58:39 |
8:40 min/km |
8:40 |
17:20 |
26:00 |
34:40 |
43:20 |
1:26:40 |
2:10:00 |
2:53:20 |
3:02:51 |
3:36:40 |
4:20:00 |
5:03:20 |
5:46:40 |
6:05:41 |
8:50 min/km |
8:50 |
17:40 |
26:30 |
35:20 |
44:10 |
1:28:20 |
2:12:30 |
2:56:40 |
3:06:22 |
3:40:50 |
4:25:00 |
5:09:10 |
5:53:20 |
6:12:43 |
9:00 min/km |
9:00 |
18:00 |
27:00 |
36:00 |
45:00 |
1:30:00 |
2:15:00 |
3:00:00 |
3:09:53 |
3:45:00 |
4:30:00 |
5:15:00 |
6:00:00 |
6:19:45 |
9:10 min/km |
9:10 |
18:20 |
27:30 |
36:40 |
45:50 |
1:31:40 |
2:17:30 |
3:03:20 |
3:13:24 |
3:49:10 |
4:35:00 |
5:20:50 |
6:06:40 |
6:26:47 |
9:20 min/km |
9:20 |
18:40 |
28:00 |
37:20 |
46:40 |
1:33:20 |
2:20:00 |
3:06:40 |
3:16:55 |
3:53:20 |
4:40:00 |
5:26:40 |
6:13:20 |
6:33:49 |
9:30 min/km |
9:30 |
19:00 |
28:30 |
38:00 |
47:30 |
1:35:00 |
2:22:30 |
3:10:00 |
3:20:26 |
3:57:30 |
4:45:00 |
5:32:30 |
6:20:00 |
6:40:51 |
9:40 min/km |
9:40 |
19:20 |
29:00 |
38:40 |
48:20 |
1:36:40 |
2:25:00 |
3:13:20 |
3:23:57 |
4:01:40 |
4:50:00 |
5:38:20 |
6:26:40 |
6:47:53 |
9:50 min/km |
9:50 |
19:40 |
29:30 |
39:20 |
49:10 |
1:38:20 |
2:27:30 |
3:16:40 |
3:27:28 |
4:05:50 |
4:55:00 |
5:44:10 |
6:33:20 |
6:54:55 |
10:00 min/km |
10:00 |
20:00 |
30:00 |
40:00 |
50:00 |
1:40:00 |
2:30:00 |
3:20:00 |
3:30:58 |
4:10:00 |
5:00:00 |
5:50:00 |
6:40:00 |
7:01:57 |
Pace |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
6:00 min/km |
6:00 |
12:00 |
18:00 |
24:00 |
30:00 |
1:00:00 |
1:30:00 |
2:00:00 |
2:06:35 |
2:30:00 |
3:00:00 |
3:30:00 |
4:00:00 |
4:13:10 |
6:10 min/km |
6:10 |
12:20 |
18:30 |
24:40 |
30:50 |
1:01:40 |
1:32:30 |
2:03:20 |
2:10:06 |
2:34:10 |
3:05:00 |
3:35:50 |
4:06:40 |
4:20:12 |
6:20 min/km |
6:20 |
12:40 |
19:00 |
25:20 |
31:40 |
1:03:20 |
1:35:00 |
2:06:40 |
2:13:37 |
2:38:20 |
3:10:00 |
3:41:40 |
4:13:20 |
4:27:14 |
6:30 min/km |
6:30 |
13:00 |
19:30 |
26:00 |
32:30 |
1:05:00 |
1:37:30 |
2:10:00 |
2:17:08 |
2:42:30 |
3:15:00 |
3:47:30 |
4:20:00 |
4:34:16 |
6:40 min/km |
6:40 |
13:20 |
20:00 |
26:40 |
33:20 |
1:06:40 |
1:40:00 |
2:13:20 |
2:20:39 |
2:46:40 |
3:20:00 |
3:53:20 |
4:26:40 |
4:41:18 |
6:50 min/km |
6:50 |
13:40 |
20:30 |
27:20 |
34:10 |
1:08:20 |
1:42:30 |
2:16:40 |
2:24:10 |
2:50:50 |
3:25:00 |
3:59:10 |
4:33:20 |
4:48:20 |
7:00 min/km |
7:00 |
14:00 |
21:00 |
28:00 |
35:00 |
1:10:00 |
1:45:00 |
2:20:00 |
2:27:41 |
2:55:00 |
3:30:00 |
4:05:00 |
4:40:00 |
4:55:22 |
7:10 min/km |
7:10 |
14:20 |
21:30 |
28:40 |
35:50 |
1:11:40 |
1:47:30 |
2:23:20 |
2:31:12 |
2:59:10 |
3:35:00 |
4:10:50 |
4:46:40 |
5:02:24 |
7:20 min/km |
7:20 |
14:40 |
22:00 |
29:20 |
36:40 |
1:13:20 |
1:50:00 |
2:26:40 |
2:34:43 |
3:03:20 |
3:40:00 |
4:16:40 |
4:53:20 |
5:09:26 |
7:30 min/km |
7:30 |
15:00 |
22:30 |
30:00 |
37:30 |
1:15:00 |
1:52:30 |
2:30:00 |
2:38:14 |
3:07:30 |
3:45:00 |
4:22:30 |
5:00:00 |
5:16:28 |
7:40 min/km |
7:40 |
15:20 |
23:00 |
30:40 |
38:20 |
1:16:40 |
1:55:00 |
2:33:20 |
2:41:45 |
3:11:40 |
3:50:00 |
4:28:20 |
5:06:40 |
5:23:30 |
7:50 min/km |
7:50 |
15:40 |
23:30 |
31:20 |
39:10 |
1:18:20 |
1:57:30 |
2:36:40 |
2:45:16 |
3:15:50 |
3:55:00 |
4:34:10 |
5:13:20 |
5:30:32 |
8:00 min/km |
8:00 |
16:00 |
24:00 |
32:00 |
40:00 |
1:20:00 |
2:00:00 |
2:40:00 |
2:48:47 |
3:20:00 |
4:00:00 |
4:40:00 |
5:20:00 |
5:37:34 |
8:10 min/km |
8:10 |
16:20 |
24:30 |
32:40 |
40:50 |
1:21:40 |
2:02:30 |
2:43:20 |
2:52:18 |
3:24:10 |
4:05:00 |
4:45:50 |
5:26:40 |
5:44:36 |
8:20 min/km |
8:20 |
16:40 |
25:00 |
33:20 |
41:40 |
1:23:20 |
2:05:00 |
2:46:40 |
2:55:49 |
3:28:20 |
4:10:00 |
4:51:40 |
5:33:20 |
5:51:38 |
8:30 min/km |
8:30 |
17:00 |
25:30 |
34:00 |
42:30 |
1:25:00 |
2:07:30 |
2:50:00 |
2:59:20 |
3:32:30 |
4:15:00 |
4:57:30 |
5:40:00 |
5:58:39 |
8:40 min/km |
8:40 |
17:20 |
26:00 |
34:40 |
43:20 |
1:26:40 |
2:10:00 |
2:53:20 |
3:02:51 |
3:36:40 |
4:20:00 |
5:03:20 |
5:46:40 |
6:05:41 |
8:50 min/km |
8:50 |
17:40 |
26:30 |
35:20 |
44:10 |
1:28:20 |
2:12:30 |
2:56:40 |
3:06:22 |
3:40:50 |
4:25:00 |
5:09:10 |
5:53:20 |
6:12:43 |
9:00 min/km |
9:00 |
18:00 |
27:00 |
36:00 |
45:00 |
1:30:00 |
2:15:00 |
3:00:00 |
3:09:53 |
3:45:00 |
4:30:00 |
5:15:00 |
6:00:00 |
6:19:45 |
9:10 min/km |
9:10 |
18:20 |
27:30 |
36:40 |
45:50 |
1:31:40 |
2:17:30 |
3:03:20 |
3:13:24 |
3:49:10 |
4:35:00 |
5:20:50 |
6:06:40 |
6:26:47 |
9:20 min/km |
9:20 |
18:40 |
28:00 |
37:20 |
46:40 |
1:33:20 |
2:20:00 |
3:06:40 |
3:16:55 |
3:53:20 |
4:40:00 |
5:26:40 |
6:13:20 |
6:33:49 |
9:30 min/km |
9:30 |
19:00 |
28:30 |
38:00 |
47:30 |
1:35:00 |
2:22:30 |
3:10:00 |
3:20:26 |
3:57:30 |
4:45:00 |
5:32:30 |
6:20:00 |
6:40:51 |
9:40 min/km |
9:40 |
19:20 |
29:00 |
38:40 |
48:20 |
1:36:40 |
2:25:00 |
3:13:20 |
3:23:57 |
4:01:40 |
4:50:00 |
5:38:20 |
6:26:40 |
6:47:53 |
9:50 min/km |
9:50 |
19:40 |
29:30 |
39:20 |
49:10 |
1:38:20 |
2:27:30 |
3:16:40 |
3:27:28 |
4:05:50 |
4:55:00 |
5:44:10 |
6:33:20 |
6:54:55 |
10:00 min/km |
10:00 |
20:00 |
30:00 |
40:00 |
50:00 |
1:40:00 |
2:30:00 |
3:20:00 |
3:30:58 |
4:10:00 |
5:00:00 |
5:50:00 |
6:40:00 |
7:01:57 |
4. Marathon-Tempotabelle nach Pace für eine schnellere zweite Hälfte
Eine ungefähre 51-49-Renntaktik für Ihren Marathon lässt sich auch mit einigermaßen glatten Tempovorgaben realisieren – außer, wenn Sie ganz schnell unterwegs sind. Im Tempobereich zwischen 4:00 min/km und 7:20 min/km kommen Sie mit einem Aufschlag von 5 Sekunden in der ersten Hälfte und entsprechend einem Abschlag von 5 Sekunden in der zweiten Hälfte gut hin. Laufen Sie schneller, beträgt die Differenz zum Mittelwert nur 3 Sekunden; für Geschwindigkeit über 7:30 min/km können Sie mit 10 Sekunden Differenz zum Mittelwert rechnen. Da sich hier nicht immer genau das Verhältnis 51:49 einstellt, haben wir die Zeitanteile für die erste und die zweite Hälfte in den folgenden Tabellen zusätzlich aufgeführt – die erste beeinhaltet wieder die Tempi von 3:00 bis 6:00 min/km, die zweite die von 6:00 bis 10:00 min/km.
Tempotabelle Marathon, schnellere zweite Hälfte, Pace 3:00 bis 6:00 min/km
Pace |
Zielzeit |
Pace 1. Hälfte |
Zeit 1. Hälfte |
Pace 2. Hälfte |
Zeit 2. Hälfte |
Anteil 1. Hälfte |
Anteil 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
3:00 min/km |
2:06:35 |
3:03 |
1:04:21 |
2:57 |
1:02:14 |
50,8% |
49,2% |
3:03 |
6:06 |
9:09 |
12:12 |
15:15 |
30:30 |
45:45 |
1:01:00 |
1:04:21 |
1:15:52 |
1:30:37 |
1:45:22 |
2:00:07 |
2:06:35 |
3:10 min/km |
2:13:37 |
3:13 |
1:07:52 |
3:07 |
1:05:45 |
50,8% |
49,2% |
3:13 |
6:26 |
9:39 |
12:52 |
16:05 |
32:10 |
48:15 |
1:04:20 |
1:07:52 |
1:20:02 |
1:35:37 |
1:51:12 |
2:06:47 |
2:13:37 |
3:20 min/km |
2:20:39 |
3:23 |
1:11:23 |
3:17 |
1:09:16 |
50,8% |
49,3% |
3:23 |
6:46 |
10:09 |
13:32 |
16:55 |
33:50 |
50:45 |
1:07:40 |
1:11:23 |
1:24:12 |
1:40:37 |
1:57:02 |
2:13:27 |
2:20:39 |
3:30 min/km |
2:27:41 |
3:33 |
1:14:54 |
3:27 |
1:12:47 |
50,7% |
49,3% |
3:33 |
7:06 |
10:39 |
14:12 |
17:45 |
35:30 |
53:15 |
1:11:00 |
1:14:54 |
1:28:22 |
1:45:37 |
2:02:52 |
2:20:07 |
2:27:41 |
3:40 min/km |
2:34:43 |
3:43 |
1:18:25 |
3:37 |
1:16:18 |
50,7% |
49,3% |
3:43 |
7:26 |
11:09 |
14:52 |
18:35 |
37:10 |
55:45 |
1:14:20 |
1:18:25 |
1:32:32 |
1:50:37 |
2:08:42 |
2:26:47 |
2:34:43 |
3:50 min/km |
2:41:45 |
3:53 |
1:21:56 |
3:47 |
1:19:49 |
50,7% |
49,3% |
3:53 |
7:46 |
11:39 |
15:32 |
19:25 |
38:50 |
58:15 |
1:17:40 |
1:21:56 |
1:36:42 |
1:55:37 |
2:14:32 |
2:33:27 |
2:41:45 |
4:00 min/km |
2:48:47 |
4:05 |
1:26:09 |
3:55 |
1:22:38 |
51,0% |
49,0% |
4:05 |
8:10 |
12:15 |
16:20 |
20:25 |
40:50 |
1:01:15 |
1:21:40 |
1:26:09 |
1:41:26 |
2:01:01 |
2:20:36 |
2:40:11 |
2:48:47 |
4:10 min/km |
2:55:49 |
4:15 |
1:29:40 |
4:05 |
1:26:09 |
51,0% |
49,0% |
4:15 |
8:30 |
12:45 |
17:00 |
21:15 |
42:30 |
1:03:45 |
1:25:00 |
1:29:40 |
1:45:36 |
2:06:01 |
2:26:26 |
2:46:51 |
2:55:49 |
4:20 min/km |
3:02:51 |
4:25 |
1:33:11 |
4:15 |
1:29:40 |
51,0% |
49,0% |
4:25 |
8:50 |
13:15 |
17:40 |
22:05 |
44:10 |
1:06:15 |
1:28:20 |
1:33:11 |
1:49:46 |
2:11:01 |
2:32:16 |
2:53:31 |
3:02:51 |
4:30 min/km |
3:09:53 |
4:35 |
1:36:42 |
4:25 |
1:33:11 |
50,9% |
49,1% |
4:35 |
9:10 |
13:45 |
18:20 |
22:55 |
45:50 |
1:08:45 |
1:31:40 |
1:36:42 |
1:53:56 |
2:16:01 |
2:38:06 |
3:00:11 |
3:09:53 |
4:40 min/km |
3:16:55 |
4:45 |
1:40:13 |
4:35 |
1:36:42 |
50,9% |
49,1% |
4:45 |
9:30 |
14:15 |
19:00 |
23:45 |
47:30 |
1:11:15 |
1:35:00 |
1:40:13 |
1:58:06 |
2:21:01 |
2:43:56 |
3:06:51 |
3:16:55 |
4:50 min/km |
3:23:57 |
4:55 |
1:43:44 |
4:45 |
1:40:13 |
50,9% |
49,1% |
4:55 |
9:50 |
14:45 |
19:40 |
24:35 |
49:10 |
1:13:45 |
1:38:20 |
1:43:44 |
2:02:16 |
2:26:01 |
2:49:46 |
3:13:31 |
3:23:57 |
5:00 min/km |
3:30:58 |
5:05 |
1:47:15 |
4:55 |
1:43:44 |
50,8% |
49,2% |
5:05 |
10:10 |
15:15 |
20:20 |
25:25 |
50:50 |
1:16:15 |
1:41:40 |
1:47:15 |
2:06:26 |
2:31:01 |
2:55:36 |
3:20:11 |
3:30:58 |
5:10 min/km |
3:38:00 |
5:15 |
1:50:46 |
5:05 |
1:47:15 |
50,8% |
49,2% |
5:15 |
10:30 |
15:45 |
21:00 |
26:15 |
52:30 |
1:18:45 |
1:45:00 |
1:50:46 |
2:10:36 |
2:36:01 |
3:01:26 |
3:26:51 |
3:38:00 |
5:20 min/km |
3:45:02 |
5:25 |
1:54:17 |
5:15 |
1:50:46 |
50,8% |
49,2% |
5:25 |
10:50 |
16:15 |
21:40 |
27:05 |
54:10 |
1:21:15 |
1:48:20 |
1:54:17 |
2:14:46 |
2:41:01 |
3:07:16 |
3:33:31 |
3:45:02 |
5:30 min/km |
3:52:04 |
5:35 |
1:57:48 |
5:25 |
1:54:17 |
50,8% |
49,2% |
5:35 |
11:10 |
16:45 |
22:20 |
27:55 |
55:50 |
1:23:45 |
1:51:40 |
1:57:48 |
2:18:56 |
2:46:01 |
3:13:06 |
3:40:11 |
3:52:04 |
5:40 min/km |
3:59:06 |
5:45 |
2:01:19 |
5:35 |
1:57:48 |
50,7% |
49,3% |
5:45 |
11:30 |
17:15 |
23:00 |
28:45 |
57:30 |
1:26:15 |
1:55:00 |
2:01:19 |
2:23:06 |
2:51:01 |
3:18:56 |
3:46:51 |
3:59:06 |
5:50 min/km |
4:06:08 |
5:55 |
2:04:50 |
5:45 |
2:01:19 |
50,7% |
49,3% |
5:55 |
11:50 |
17:45 |
23:40 |
29:35 |
59:10 |
1:28:45 |
1:58:20 |
2:04:50 |
2:27:16 |
2:56:01 |
3:24:46 |
3:53:31 |
4:06:08 |
6:00 min/km |
4:13:10 |
6:05 |
2:08:21 |
5:55 |
2:04:50 |
50,7% |
49,3% |
6:05 |
12:10 |
18:15 |
24:20 |
30:25 |
1:00:50 |
1:31:15 |
2:01:40 |
2:08:21 |
2:31:26 |
3:01:01 |
3:30:36 |
4:00:11 |
4:13:10 |
Pace |
Zielzeit |
Pace 1. Hälfte |
Zeit 1. Hälfte |
Pace 2. Hälfte |
Zeit 2. Hälfte |
Anteil 1. Hälfte |
Anteil 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
3:00 min/km |
2:06:35 |
3:03 |
1:04:21 |
2:57 |
1:02:14 |
50,8% |
49,2% |
3:03 |
6:06 |
9:09 |
12:12 |
15:15 |
30:30 |
45:45 |
1:01:00 |
1:04:21 |
1:15:52 |
1:30:37 |
1:45:22 |
2:00:07 |
2:06:35 |
3:10 min/km |
2:13:37 |
3:13 |
1:07:52 |
3:07 |
1:05:45 |
50,8% |
49,2% |
3:13 |
6:26 |
9:39 |
12:52 |
16:05 |
32:10 |
48:15 |
1:04:20 |
1:07:52 |
1:20:02 |
1:35:37 |
1:51:12 |
2:06:47 |
2:13:37 |
3:20 min/km |
2:20:39 |
3:23 |
1:11:23 |
3:17 |
1:09:16 |
50,8% |
49,3% |
3:23 |
6:46 |
10:09 |
13:32 |
16:55 |
33:50 |
50:45 |
1:07:40 |
1:11:23 |
1:24:12 |
1:40:37 |
1:57:02 |
2:13:27 |
2:20:39 |
3:30 min/km |
2:27:41 |
3:33 |
1:14:54 |
3:27 |
1:12:47 |
50,7% |
49,3% |
3:33 |
7:06 |
10:39 |
14:12 |
17:45 |
35:30 |
53:15 |
1:11:00 |
1:14:54 |
1:28:22 |
1:45:37 |
2:02:52 |
2:20:07 |
2:27:41 |
3:40 min/km |
2:34:43 |
3:43 |
1:18:25 |
3:37 |
1:16:18 |
50,7% |
49,3% |
3:43 |
7:26 |
11:09 |
14:52 |
18:35 |
37:10 |
55:45 |
1:14:20 |
1:18:25 |
1:32:32 |
1:50:37 |
2:08:42 |
2:26:47 |
2:34:43 |
3:50 min/km |
2:41:45 |
3:53 |
1:21:56 |
3:47 |
1:19:49 |
50,7% |
49,3% |
3:53 |
7:46 |
11:39 |
15:32 |
19:25 |
38:50 |
58:15 |
1:17:40 |
1:21:56 |
1:36:42 |
1:55:37 |
2:14:32 |
2:33:27 |
2:41:45 |
4:00 min/km |
2:48:47 |
4:05 |
1:26:09 |
3:55 |
1:22:38 |
51,0% |
49,0% |
4:05 |
8:10 |
12:15 |
16:20 |
20:25 |
40:50 |
1:01:15 |
1:21:40 |
1:26:09 |
1:41:26 |
2:01:01 |
2:20:36 |
2:40:11 |
2:48:47 |
4:10 min/km |
2:55:49 |
4:15 |
1:29:40 |
4:05 |
1:26:09 |
51,0% |
49,0% |
4:15 |
8:30 |
12:45 |
17:00 |
21:15 |
42:30 |
1:03:45 |
1:25:00 |
1:29:40 |
1:45:36 |
2:06:01 |
2:26:26 |
2:46:51 |
2:55:49 |
4:20 min/km |
3:02:51 |
4:25 |
1:33:11 |
4:15 |
1:29:40 |
51,0% |
49,0% |
4:25 |
8:50 |
13:15 |
17:40 |
22:05 |
44:10 |
1:06:15 |
1:28:20 |
1:33:11 |
1:49:46 |
2:11:01 |
2:32:16 |
2:53:31 |
3:02:51 |
4:30 min/km |
3:09:53 |
4:35 |
1:36:42 |
4:25 |
1:33:11 |
50,9% |
49,1% |
4:35 |
9:10 |
13:45 |
18:20 |
22:55 |
45:50 |
1:08:45 |
1:31:40 |
1:36:42 |
1:53:56 |
2:16:01 |
2:38:06 |
3:00:11 |
3:09:53 |
4:40 min/km |
3:16:55 |
4:45 |
1:40:13 |
4:35 |
1:36:42 |
50,9% |
49,1% |
4:45 |
9:30 |
14:15 |
19:00 |
23:45 |
47:30 |
1:11:15 |
1:35:00 |
1:40:13 |
1:58:06 |
2:21:01 |
2:43:56 |
3:06:51 |
3:16:55 |
4:50 min/km |
3:23:57 |
4:55 |
1:43:44 |
4:45 |
1:40:13 |
50,9% |
49,1% |
4:55 |
9:50 |
14:45 |
19:40 |
24:35 |
49:10 |
1:13:45 |
1:38:20 |
1:43:44 |
2:02:16 |
2:26:01 |
2:49:46 |
3:13:31 |
3:23:57 |
5:00 min/km |
3:30:58 |
5:05 |
1:47:15 |
4:55 |
1:43:44 |
50,8% |
49,2% |
5:05 |
10:10 |
15:15 |
20:20 |
25:25 |
50:50 |
1:16:15 |
1:41:40 |
1:47:15 |
2:06:26 |
2:31:01 |
2:55:36 |
3:20:11 |
3:30:58 |
5:10 min/km |
3:38:00 |
5:15 |
1:50:46 |
5:05 |
1:47:15 |
50,8% |
49,2% |
5:15 |
10:30 |
15:45 |
21:00 |
26:15 |
52:30 |
1:18:45 |
1:45:00 |
1:50:46 |
2:10:36 |
2:36:01 |
3:01:26 |
3:26:51 |
3:38:00 |
5:20 min/km |
3:45:02 |
5:25 |
1:54:17 |
5:15 |
1:50:46 |
50,8% |
49,2% |
5:25 |
10:50 |
16:15 |
21:40 |
27:05 |
54:10 |
1:21:15 |
1:48:20 |
1:54:17 |
2:14:46 |
2:41:01 |
3:07:16 |
3:33:31 |
3:45:02 |
5:30 min/km |
3:52:04 |
5:35 |
1:57:48 |
5:25 |
1:54:17 |
50,8% |
49,2% |
5:35 |
11:10 |
16:45 |
22:20 |
27:55 |
55:50 |
1:23:45 |
1:51:40 |
1:57:48 |
2:18:56 |
2:46:01 |
3:13:06 |
3:40:11 |
3:52:04 |
5:40 min/km |
3:59:06 |
5:45 |
2:01:19 |
5:35 |
1:57:48 |
50,7% |
49,3% |
5:45 |
11:30 |
17:15 |
23:00 |
28:45 |
57:30 |
1:26:15 |
1:55:00 |
2:01:19 |
2:23:06 |
2:51:01 |
3:18:56 |
3:46:51 |
3:59:06 |
5:50 min/km |
4:06:08 |
5:55 |
2:04:50 |
5:45 |
2:01:19 |
50,7% |
49,3% |
5:55 |
11:50 |
17:45 |
23:40 |
29:35 |
59:10 |
1:28:45 |
1:58:20 |
2:04:50 |
2:27:16 |
2:56:01 |
3:24:46 |
3:53:31 |
4:06:08 |
6:00 min/km |
4:13:10 |
6:05 |
2:08:21 |
5:55 |
2:04:50 |
50,7% |
49,3% |
6:05 |
12:10 |
18:15 |
24:20 |
30:25 |
1:00:50 |
1:31:15 |
2:01:40 |
2:08:21 |
2:31:26 |
3:01:01 |
3:30:36 |
4:00:11 |
4:13:10 |
Tempotabelle Marathon, schnellere zweite Hälfte, Pace 6:00 bis 10:00 min/km
Pace |
Zielzeit |
Pace 1. Hälfte |
Zeit 1. Hälfte |
Pace 2. Hälfte |
Zeit 2. Hälfte |
Anteil 1. Hälfte |
Anteil 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
6:00 min/km |
4:13:10 |
6:05 |
2:08:21 |
5:55 |
2:04:50 |
50,7% |
49,3% |
6:05 |
12:10 |
18:15 |
24:20 |
30:25 |
1:00:50 |
1:31:15 |
2:01:40 |
2:08:21 |
2:31:26 |
3:01:01 |
3:30:36 |
4:00:11 |
4:13:10 |
6:10 min/km |
4:20:12 |
6:15 |
2:11:52 |
6:05 |
2:08:21 |
50,7% |
49,3% |
6:15 |
12:30 |
18:45 |
25:00 |
31:15 |
1:02:30 |
1:33:45 |
2:05:00 |
2:11:52 |
2:35:36 |
3:06:01 |
3:36:26 |
4:06:51 |
4:20:12 |
6:20 min/km |
4:27:14 |
6:25 |
2:15:23 |
6:15 |
2:11:52 |
50,7% |
49,3% |
6:25 |
12:50 |
19:15 |
25:40 |
32:05 |
1:04:10 |
1:36:15 |
2:08:20 |
2:15:23 |
2:39:46 |
3:11:01 |
3:42:16 |
4:13:31 |
4:27:14 |
6:30 min/km |
4:34:16 |
6:35 |
2:18:54 |
6:25 |
2:15:23 |
50,6% |
49,4% |
6:35 |
13:10 |
19:45 |
26:20 |
32:55 |
1:05:50 |
1:38:45 |
2:11:40 |
2:18:54 |
2:43:56 |
3:16:01 |
3:48:06 |
4:20:11 |
4:34:16 |
6:40 min/km |
4:41:18 |
6:45 |
2:22:24 |
6:35 |
2:18:54 |
50,6% |
49,4% |
6:45 |
13:30 |
20:15 |
27:00 |
33:45 |
1:07:30 |
1:41:15 |
2:15:00 |
2:22:24 |
2:48:06 |
3:21:01 |
3:53:56 |
4:26:51 |
4:41:18 |
6:50 min/km |
4:48:20 |
6:55 |
2:25:55 |
6:45 |
2:22:24 |
50,6% |
49,4% |
6:55 |
13:50 |
20:45 |
27:40 |
34:35 |
1:09:10 |
1:43:45 |
2:18:20 |
2:25:55 |
2:52:16 |
3:26:01 |
3:59:46 |
4:33:31 |
4:48:20 |
7:00 min/km |
4:55:22 |
7:05 |
2:29:26 |
6:55 |
2:25:55 |
50,6% |
49,4% |
7:05 |
14:10 |
21:15 |
28:20 |
35:25 |
1:10:50 |
1:46:15 |
2:21:40 |
2:29:26 |
2:56:26 |
3:31:01 |
4:05:36 |
4:40:11 |
4:55:22 |
7:10 min/km |
5:02:24 |
7:15 |
2:32:57 |
7:05 |
2:29:26 |
50,6% |
49,4% |
7:15 |
14:30 |
21:45 |
29:00 |
36:15 |
1:12:30 |
1:48:45 |
2:25:00 |
2:32:57 |
3:00:36 |
3:36:01 |
4:11:26 |
4:46:51 |
5:02:24 |
7:20 min/km |
5:09:26 |
7:25 |
2:36:28 |
7:15 |
2:32:57 |
50,6% |
49,4% |
7:25 |
14:50 |
22:15 |
29:40 |
37:05 |
1:14:10 |
1:51:15 |
2:28:20 |
2:36:28 |
3:04:46 |
3:41:01 |
4:17:16 |
4:53:31 |
5:09:26 |
7:30 min/km |
5:16:28 |
7:40 |
2:41:45 |
7:20 |
2:34:43 |
51,1% |
48,9% |
7:40 |
15:20 |
23:00 |
30:40 |
38:20 |
1:16:40 |
1:55:00 |
2:33:20 |
2:41:45 |
3:10:22 |
3:47:02 |
4:23:42 |
5:00:22 |
5:16:28 |
7:40 min/km |
5:23:30 |
7:50 |
2:45:16 |
7:30 |
2:38:14 |
51,1% |
48,9% |
7:50 |
15:40 |
23:30 |
31:20 |
39:10 |
1:18:20 |
1:57:30 |
2:36:40 |
2:45:16 |
3:14:32 |
3:52:02 |
4:29:32 |
5:07:02 |
5:23:30 |
7:50 min/km |
5:30:32 |
8:00 |
2:48:47 |
7:40 |
2:41:45 |
51,1% |
48,9% |
8:00 |
16:00 |
24:00 |
32:00 |
40:00 |
1:20:00 |
2:00:00 |
2:40:00 |
2:48:47 |
3:18:42 |
3:57:02 |
4:35:22 |
5:13:42 |
5:30:32 |
8:00 min/km |
5:37:34 |
8:10 |
2:52:18 |
7:50 |
2:45:16 |
51,0% |
49,0% |
8:10 |
16:20 |
24:30 |
32:40 |
40:50 |
1:21:40 |
2:02:30 |
2:43:20 |
2:52:18 |
3:22:52 |
4:02:02 |
4:41:12 |
5:20:22 |
5:37:34 |
8:10 min/km |
5:44:36 |
8:20 |
2:55:49 |
8:00 |
2:48:47 |
51,0% |
49,0% |
8:20 |
16:40 |
25:00 |
33:20 |
41:40 |
1:23:20 |
2:05:00 |
2:46:40 |
2:55:49 |
3:27:02 |
4:07:02 |
4:47:02 |
5:27:02 |
5:44:36 |
8:20 min/km |
5:51:38 |
8:30 |
2:59:20 |
8:10 |
2:52:18 |
51,0% |
49,0% |
8:30 |
17:00 |
25:30 |
34:00 |
42:30 |
1:25:00 |
2:07:30 |
2:50:00 |
2:59:20 |
3:31:12 |
4:12:02 |
4:52:52 |
5:33:42 |
5:51:38 |
8:30 min/km |
5:58:39 |
8:40 |
3:02:51 |
8:20 |
2:55:49 |
51,0% |
49,0% |
8:40 |
17:20 |
26:00 |
34:40 |
43:20 |
1:26:40 |
2:10:00 |
2:53:20 |
3:02:51 |
3:35:22 |
4:17:02 |
4:58:42 |
5:40:22 |
5:58:39 |
8:40 min/km |
6:05:41 |
8:50 |
3:06:22 |
8:30 |
2:59:20 |
51,0% |
49,0% |
8:50 |
17:40 |
26:30 |
35:20 |
44:10 |
1:28:20 |
2:12:30 |
2:56:40 |
3:06:22 |
3:39:32 |
4:22:02 |
5:04:32 |
5:47:02 |
6:05:41 |
8:50 min/km |
6:12:43 |
9:00 |
3:09:53 |
8:40 |
3:02:51 |
50,9% |
49,1% |
9:00 |
18:00 |
27:00 |
36:00 |
45:00 |
1:30:00 |
2:15:00 |
3:00:00 |
3:09:53 |
3:43:42 |
4:27:02 |
5:10:22 |
5:53:42 |
6:12:43 |
9:00 min/km |
6:19:45 |
9:10 |
3:13:24 |
8:50 |
3:06:22 |
50,9% |
49,1% |
9:10 |
18:20 |
27:30 |
36:40 |
45:50 |
1:31:40 |
2:17:30 |
3:03:20 |
3:13:24 |
3:47:52 |
4:32:02 |
5:16:12 |
6:00:22 |
6:19:45 |
9:10 min/km |
6:26:47 |
9:20 |
3:16:55 |
9:00 |
3:09:53 |
50,9% |
49,1% |
9:20 |
18:40 |
28:00 |
37:20 |
46:40 |
1:33:20 |
2:20:00 |
3:06:40 |
3:16:55 |
3:52:02 |
4:37:02 |
5:22:02 |
6:07:02 |
6:26:47 |
9:20 min/km |
6:33:49 |
9:30 |
3:20:26 |
9:10 |
3:13:24 |
50,9% |
49,1% |
9:30 |
19:00 |
28:30 |
38:00 |
47:30 |
1:35:00 |
2:22:30 |
3:10:00 |
3:20:26 |
3:56:12 |
4:42:02 |
5:27:52 |
6:13:42 |
6:33:49 |
9:30 min/km |
6:40:51 |
9:40 |
3:23:57 |
9:20 |
3:16:55 |
50,9% |
49,1% |
9:40 |
19:20 |
29:00 |
38:40 |
48:20 |
1:36:40 |
2:25:00 |
3:13:20 |
3:23:57 |
4:00:22 |
4:47:02 |
5:33:42 |
6:20:22 |
6:40:51 |
9:40 min/km |
6:47:53 |
9:50 |
3:27:28 |
9:30 |
3:20:26 |
50,9% |
49,1% |
9:50 |
19:40 |
29:30 |
39:20 |
49:10 |
1:38:20 |
2:27:30 |
3:16:40 |
3:27:28 |
4:04:32 |
4:52:02 |
5:39:32 |
6:27:02 |
6:47:53 |
9:50 min/km |
6:54:55 |
10:00 |
3:30:58 |
9:40 |
3:23:57 |
50,8% |
49,2% |
10:00 |
20:00 |
30:00 |
40:00 |
50:00 |
1:40:00 |
2:30:00 |
3:20:00 |
3:30:58 |
4:08:42 |
4:57:02 |
5:45:22 |
6:33:42 |
6:54:55 |
10:00 min/km |
7:01:57 |
10:10 |
3:34:29 |
9:50 |
3:27:28 |
50,8% |
49,2% |
10:10 |
20:20 |
30:30 |
40:40 |
50:50 |
1:41:40 |
2:32:30 |
3:23:20 |
3:34:29 |
4:12:52 |
5:02:02 |
5:51:12 |
6:40:22 |
7:01:57 |
Pace |
Zielzeit |
Pace 1. Hälfte |
Zeit 1. Hälfte |
Pace 2. Hälfte |
Zeit 2. Hälfte |
Anteil 1. Hälfte |
Anteil 2. Hälfte |
KM 1 |
KM 2 |
KM 3 |
KM 4 |
KM 5 |
KM 10 |
KM 15 |
KM 20 |
Halbmarathon |
KM 25 |
KM 30 |
KM 35 |
KM 40 |
Marathon |
6:00 min/km |
4:13:10 |
6:05 |
2:08:21 |
5:55 |
2:04:50 |
50,7% |
49,3% |
6:05 |
12:10 |
18:15 |
24:20 |
30:25 |
1:00:50 |
1:31:15 |
2:01:40 |
2:08:21 |
2:31:26 |
3:01:01 |
3:30:36 |
4:00:11 |
4:13:10 |
6:10 min/km |
4:20:12 |
6:15 |
2:11:52 |
6:05 |
2:08:21 |
50,7% |
49,3% |
6:15 |
12:30 |
18:45 |
25:00 |
31:15 |
1:02:30 |
1:33:45 |
2:05:00 |
2:11:52 |
2:35:36 |
3:06:01 |
3:36:26 |
4:06:51 |
4:20:12 |
6:20 min/km |
4:27:14 |
6:25 |
2:15:23 |
6:15 |
2:11:52 |
50,7% |
49,3% |
6:25 |
12:50 |
19:15 |
25:40 |
32:05 |
1:04:10 |
1:36:15 |
2:08:20 |
2:15:23 |
2:39:46 |
3:11:01 |
3:42:16 |
4:13:31 |
4:27:14 |
6:30 min/km |
4:34:16 |
6:35 |
2:18:54 |
6:25 |
2:15:23 |
50,6% |
49,4% |
6:35 |
13:10 |
19:45 |
26:20 |
32:55 |
1:05:50 |
1:38:45 |
2:11:40 |
2:18:54 |
2:43:56 |
3:16:01 |
3:48:06 |
4:20:11 |
4:34:16 |
6:40 min/km |
4:41:18 |
6:45 |
2:22:24 |
6:35 |
2:18:54 |
50,6% |
49,4% |
6:45 |
13:30 |
20:15 |
27:00 |
33:45 |
1:07:30 |
1:41:15 |
2:15:00 |
2:22:24 |
2:48:06 |
3:21:01 |
3:53:56 |
4:26:51 |
4:41:18 |
6:50 min/km |
4:48:20 |
6:55 |
2:25:55 |
6:45 |
2:22:24 |
50,6% |
49,4% |
6:55 |
13:50 |
20:45 |
27:40 |
34:35 |
1:09:10 |
1:43:45 |
2:18:20 |
2:25:55 |
2:52:16 |
3:26:01 |
3:59:46 |
4:33:31 |
4:48:20 |
7:00 min/km |
4:55:22 |
7:05 |
2:29:26 |
6:55 |
2:25:55 |
50,6% |
49,4% |
7:05 |
14:10 |
21:15 |
28:20 |
35:25 |
1:10:50 |
1:46:15 |
2:21:40 |
2:29:26 |
2:56:26 |
3:31:01 |
4:05:36 |
4:40:11 |
4:55:22 |
7:10 min/km |
5:02:24 |
7:15 |
2:32:57 |
7:05 |
2:29:26 |
50,6% |
49,4% |
7:15 |
14:30 |
21:45 |
29:00 |
36:15 |
1:12:30 |
1:48:45 |
2:25:00 |
2:32:57 |
3:00:36 |
3:36:01 |
4:11:26 |
4:46:51 |
5:02:24 |
7:20 min/km |
5:09:26 |
7:25 |
2:36:28 |
7:15 |
2:32:57 |
50,6% |
49,4% |
7:25 |
14:50 |
22:15 |
29:40 |
37:05 |
1:14:10 |
1:51:15 |
2:28:20 |
2:36:28 |
3:04:46 |
3:41:01 |
4:17:16 |
4:53:31 |
5:09:26 |
7:30 min/km |
5:16:28 |
7:40 |
2:41:45 |
7:20 |
2:34:43 |
51,1% |
48,9% |
7:40 |
15:20 |
23:00 |
30:40 |
38:20 |
1:16:40 |
1:55:00 |
2:33:20 |
2:41:45 |
3:10:22 |
3:47:02 |
4:23:42 |
5:00:22 |
5:16:28 |
7:40 min/km |
5:23:30 |
7:50 |
2:45:16 |
7:30 |
2:38:14 |
51,1% |
48,9% |
7:50 |
15:40 |
23:30 |
31:20 |
39:10 |
1:18:20 |
1:57:30 |
2:36:40 |
2:45:16 |
3:14:32 |
3:52:02 |
4:29:32 |
5:07:02 |
5:23:30 |
7:50 min/km |
5:30:32 |
8:00 |
2:48:47 |
7:40 |
2:41:45 |
51,1% |
48,9% |
8:00 |
16:00 |
24:00 |
32:00 |
40:00 |
1:20:00 |
2:00:00 |
2:40:00 |
2:48:47 |
3:18:42 |
3:57:02 |
4:35:22 |
5:13:42 |
5:30:32 |
8:00 min/km |
5:37:34 |
8:10 |
2:52:18 |
7:50 |
2:45:16 |
51,0% |
49,0% |
8:10 |
16:20 |
24:30 |
32:40 |
40:50 |
1:21:40 |
2:02:30 |
2:43:20 |
2:52:18 |
3:22:52 |
4:02:02 |
4:41:12 |
5:20:22 |
5:37:34 |
8:10 min/km |
5:44:36 |
8:20 |
2:55:49 |
8:00 |
2:48:47 |
51,0% |
49,0% |
8:20 |
16:40 |
25:00 |
33:20 |
41:40 |
1:23:20 |
2:05:00 |
2:46:40 |
2:55:49 |
3:27:02 |
4:07:02 |
4:47:02 |
5:27:02 |
5:44:36 |
8:20 min/km |
5:51:38 |
8:30 |
2:59:20 |
8:10 |
2:52:18 |
51,0% |
49,0% |
8:30 |
17:00 |
25:30 |
34:00 |
42:30 |
1:25:00 |
2:07:30 |
2:50:00 |
2:59:20 |
3:31:12 |
4:12:02 |
4:52:52 |
5:33:42 |
5:51:38 |
8:30 min/km |
5:58:39 |
8:40 |
3:02:51 |
8:20 |
2:55:49 |
51,0% |
49,0% |
8:40 |
17:20 |
26:00 |
34:40 |
43:20 |
1:26:40 |
2:10:00 |
2:53:20 |
3:02:51 |
3:35:22 |
4:17:02 |
4:58:42 |
5:40:22 |
5:58:39 |
8:40 min/km |
6:05:41 |
8:50 |
3:06:22 |
8:30 |
2:59:20 |
51,0% |
49,0% |
8:50 |
17:40 |
26:30 |
35:20 |
44:10 |
1:28:20 |
2:12:30 |
2:56:40 |
3:06:22 |
3:39:32 |
4:22:02 |
5:04:32 |
5:47:02 |
6:05:41 |
8:50 min/km |
6:12:43 |
9:00 |
3:09:53 |
8:40 |
3:02:51 |
50,9% |
49,1% |
9:00 |
18:00 |
27:00 |
36:00 |
45:00 |
1:30:00 |
2:15:00 |
3:00:00 |
3:09:53 |
3:43:42 |
4:27:02 |
5:10:22 |
5:53:42 |
6:12:43 |
9:00 min/km |
6:19:45 |
9:10 |
3:13:24 |
8:50 |
3:06:22 |
50,9% |
49,1% |
9:10 |
18:20 |
27:30 |
36:40 |
45:50 |
1:31:40 |
2:17:30 |
3:03:20 |
3:13:24 |
3:47:52 |
4:32:02 |
5:16:12 |
6:00:22 |
6:19:45 |
9:10 min/km |
6:26:47 |
9:20 |
3:16:55 |
9:00 |
3:09:53 |
50,9% |
49,1% |
9:20 |
18:40 |
28:00 |
37:20 |
46:40 |
1:33:20 |
2:20:00 |
3:06:40 |
3:16:55 |
3:52:02 |
4:37:02 |
5:22:02 |
6:07:02 |
6:26:47 |
9:20 min/km |
6:33:49 |
9:30 |
3:20:26 |
9:10 |
3:13:24 |
50,9% |
49,1% |
9:30 |
19:00 |
28:30 |
38:00 |
47:30 |
1:35:00 |
2:22:30 |
3:10:00 |
3:20:26 |
3:56:12 |
4:42:02 |
5:27:52 |
6:13:42 |
6:33:49 |
9:30 min/km |
6:40:51 |
9:40 |
3:23:57 |
9:20 |
3:16:55 |
50,9% |
49,1% |
9:40 |
19:20 |
29:00 |
38:40 |
48:20 |
1:36:40 |
2:25:00 |
3:13:20 |
3:23:57 |
4:00:22 |
4:47:02 |
5:33:42 |
6:20:22 |
6:40:51 |
9:40 min/km |
6:47:53 |
9:50 |
3:27:28 |
9:30 |
3:20:26 |
50,9% |
49,1% |
9:50 |
19:40 |
29:30 |
39:20 |
49:10 |
1:38:20 |
2:27:30 |
3:16:40 |
3:27:28 |
4:04:32 |
4:52:02 |
5:39:32 |
6:27:02 |
6:47:53 |
9:50 min/km |
6:54:55 |
10:00 |
3:30:58 |
9:40 |
3:23:57 |
50,8% |
49,2% |
10:00 |
20:00 |
30:00 |
40:00 |
50:00 |
1:40:00 |
2:30:00 |
3:20:00 |
3:30:58 |
4:08:42 |
4:57:02 |
5:45:22 |
6:33:42 |
6:54:55 |
10:00 min/km |
7:01:57 |
10:10 |
3:34:29 |
9:50 |
3:27:28 |
50,8% |
49,2% |
10:10 |
20:20 |
30:30 |
40:40 |
50:50 |
1:41:40 |
2:32:30 |
3:23:20 |
3:34:29 |
4:12:52 |
5:02:02 |
5:51:12 |
6:40:22 |
7:01:57 |
Individuelle Zeitvorgaben für Ihren Marathon berechnen
Falls Sie noch nicht genau wissen, welche Zielzeit die richtige für Ihren nächsten Marathon ist, empfehlen wir Ihnen unseren Wettkampfzeitrechner. Damit können Sie eine realitische Marathonendzeit aus Ihren Wettkampfergebnissen auf kürzeren Distanzen berechnen. Für die berechnete Marathon-Zielzeit werden Ihnen zudem automatisch Zwischenzeiten für jeden einzelnen Kilometer ausgegeben – gemäß einer gleichmäßigen Renneinteilung. Wenn Sie schon wissen, welche Marathonzeit Sie anstreben, geben Sie sie einfach als aktuelle Marathon-Bestzeit ein und wählen als geplanten Lauf den Marathon aus.
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
Schließen
12 Wochen
Marathon unter 4:00 Stunden
Sie laufen regelmäßig und haben reichlich Wettkampferfahrung, vielleicht sogar schon auf der Marathondistanz. Jetzt möchten Sie die begehrte 4:00-Stunden-Grenze unterbieten. Mit diesem Plan trainieren Sie vier Mal in der Woche abwechslungsreiche Einheiten aus Tempoeinheiten und unterschiedlich schnellen Dauerläufen, deren Länge sich behutsam steigert. So werden Sie in 12 Wochen fit für Ihren Marathon unter 4:00 Stunden.
- 12 Wochen mit je 4 Laufeinheiten
- nach modernsten Trainingsmethoden
- für fortgeschrittene Läuferinnen und Läufer
- mit Lauftechnik-, Kraft- und Dehnübungen
- mit Ernährungs- und Ausrüstungstipps
- optimiert zum Ausdrucken
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RUNNER'S WORLD LAUFCOACHING
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