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Typowe międzyczasy maratonu. Sprawdź jakim tempem wystartować
Już jutro startuje 45. Nationale-Nederlanden Maraton Warszawski. Trenujesz od miesięcy, żeby zaatakować swój rekord życiowy? A może po prostu chciałbyś pobiec w założonym czasie? W każdym z tych wypadków pomoże Ci tabela typowych międzyczasów maratonu. Każdy wiersz odpowiada innemu docelowemu czasowi na 42,195km. Wybierz jeden z nich i zorientuj się, w jakim tempie przeciętny biegacz o Twoich możliwościach pokonuje maratoński dystans.
Pamiętaj, że każdy z nas jest inny. Nie musisz biec idealnie takim tempem jak w tabeli. Zawsze bierz pod uwagę czynniki zewnętrzne jak pogoda albo ukształtowanie terenu, ale również własne samopoczucie. Co więcej, jeśli udałoby Ci się przebiec maraton dokładnie według tabelki, to zazwyczaj będzie znaczyło, że mogłeś pobiec lepiej!
Poznaj również różne strategie rozgrywania maratonu:
- Podstawy Negative Split w maratonie
- Najskuteczniejsze strategie Negative Split
- Kalkulator strategii startowej
- Debiut w maratonie. Co musisz wiedzieć?
| TEMPO | PRĘDKOŚĆ | 5KM | 10KM | 20KM | PÓŁMARATON | 30KM | MARATON |
|---|---|---|---|---|---|---|---|
| 2:50 | 21.10kph | 0:14:13 | 0:28:26 | 0:56:52 | 0:59:59 | 1:25:18 | 1:59:59 |
| 2:52 | 21.00kph | 0:14:17 | 0:28:34 | 0:57:08 | 1:00:17 | 1:25:42 | 2:00:34 |
| 2:52 | 20.90kph | 0:14:21 | 0:28:42 | 0:57:24 | 1:00:34 | 1:26:06 | 2:01:08 |
| 2:53 | 20.80kph | 0:14:25 | 0:28:50 | 0:57:40 | 1:00:51 | 1:26:30 | 2:01:43 |
| 2:54 | 20.70kph | 0:14:29 | 0:28:59 | 0:57:58 | 1:01:09 | 1:26:57 | 2:02:19 |
| 2:55 | 20.60kph | 0:14:33 | 0:29:07 | 0:58:14 | 1:01:27 | 1:27:21 | 2:02:54 |
| 2:56 | 20.50kph | 0:14:38 | 0:29:16 | 0:58:32 | 1:01:45 | 1:27:48 | 2:03:30 |
| 2:56 | 20.40kph | 0:14:42 | 0:29:24 | 0:58:48 | 1:02:03 | 1:28:12 | 2:04:07 |
| 2:58 | 20.30kph | 0:14:46 | 0:29:33 | 0:59:06 | 1:02:21 | 1:28:39 | 2:04:43 |
| 2:58 | 20.20kph | 0:14:51 | 0:29:42 | 0:59:24 | 1:02:40 | 1:29:06 | 2:05:20 |
| 2:59 | 20.10kph | 0:14:55 | 0:29:51 | 0:59:42 | 1:02:59 | 1:29:33 | 2:05:58 |
| 3:00 | 20.00kph | 0:14:59 | 0:29:59 | 0:59:58 | 1:03:17 | 1:29:57 | 2:06:35 |
| 3:01 | 19.90kph | 0:15:04 | 0:30:09 | 1:00:18 | 1:03:37 | 1:30:27 | 2:07:14 |
| 3:02 | 19.80kph | 0:15:09 | 0:30:18 | 1:00:36 | 1:03:56 | 1:30:54 | 2:07:52 |
| 3:03 | 19.70kph | 0:15:13 | 0:30:27 | 1:00:54 | 1:04:15 | 1:31:21 | 2:08:31 |
| 3:04 | 19.60kph | 0:15:18 | 0:30:36 | 1:01:12 | 1:04:35 | 1:31:48 | 2:09:11 |
| 3:05 | 19.50kph | 0:15:23 | 0:30:46 | 1:01:32 | 1:04:55 | 1:32:18 | 2:09:50 |
| 3:05 | 19.40kph | 0:15:27 | 0:30:55 | 1:01:50 | 1:05:15 | 1:32:45 | 2:10:30 |
| 3:07 | 19.30kph | 0:15:32 | 0:31:05 | 1:02:10 | 1:05:35 | 1:33:15 | 2:11:11 |
| 3:08 | 19.20kph | 0:15:37 | 0:31:14 | 1:02:28 | 1:05:56 | 1:33:42 | 2:11:52 |
| 3:08 | 19.10kph | 0:15:42 | 0:31:24 | 1:02:48 | 1:06:16 | 1:34:12 | 2:12:33 |
| 3:10 | 19.00kph | 0:15:47 | 0:31:34 | 1:03:08 | 1:06:37 | 1:34:42 | 2:13:15 |
| 3:10 | 18.90kph | 0:15:52 | 0:31:44 | 1:03:28 | 1:06:59 | 1:35:12 | 2:13:58 |
| 3:11 | 18.80kph | 0:15:57 | 0:31:54 | 1:03:48 | 1:07:20 | 1:35:42 | 2:14:40 |
| 3:13 | 18.70kph | 0:16:02 | 0:32:05 | 1:04:10 | 1:07:42 | 1:36:15 | 2:15:24 |
| 3:14 | 18.60kph | 0:16:07 | 0:32:15 | 1:04:30 | 1:08:03 | 1:36:45 | 2:16:07 |
| 3:14 | 18.50kph | 0:16:12 | 0:32:25 | 1:04:50 | 1:08:25 | 1:37:15 | 2:16:51 |
| 3:16 | 18.40kph | 0:16:18 | 0:32:36 | 1:05:12 | 1:08:48 | 1:37:48 | 2:17:36 |
| 3:17 | 18.30kph | 0:16:23 | 0:32:47 | 1:05:34 | 1:09:10 | 1:38:21 | 2:18:21 |
| 3:18 | 18.20kph | 0:16:29 | 0:32:58 | 1:05:56 | 1:09:33 | 1:38:54 | 2:19:07 |
| 3:19 | 18.10kph | 0:16:34 | 0:33:08 | 1:06:16 | 1:09:56 | 1:39:24 | 2:19:53 |
| 3:20 | 18.00kph | 0:16:40 | 0:33:20 | 1:06:40 | 1:10:20 | 1:40:00 | 2:20:40 |
| 3:21 | 17.90kph | 0:16:45 | 0:33:31 | 1:07:02 | 1:10:43 | 1:40:33 | 2:21:27 |
| 3:22 | 17.80kph | 0:16:51 | 0:33:42 | 1:07:24 | 1:11:07 | 1:41:06 | 2:22:14 |
| 3:23 | 17.70kph | 0:16:56 | 0:33:53 | 1:07:46 | 1:11:31 | 1:41:39 | 2:23:03 |
| 3:25 | 17.60kph | 0:17:02 | 0:34:05 | 1:08:10 | 1:11:55 | 1:42:15 | 2:23:51 |
| 3:26 | 17.50kph | 0:17:08 | 0:34:17 | 1:08:34 | 1:12:20 | 1:42:51 | 2:24:41 |
| 3:27 | 17.40kph | 0:17:14 | 0:34:28 | 1:08:56 | 1:12:45 | 1:43:24 | 2:25:31 |
| 3:28 | 17.30kph | 0:17:20 | 0:34:40 | 1:09:20 | 1:13:10 | 1:44:00 | 2:26:21 |
| 3:29 | 17.20kph | 0:17:26 | 0:34:53 | 1:09:46 | 1:13:36 | 1:44:39 | 2:27:12 |
| 3:31 | 17.10kph | 0:17:32 | 0:35:05 | 1:10:10 | 1:14:02 | 1:45:15 | 2:28:04 |
| 3:32 | 17.00kph | 0:17:38 | 0:35:17 | 1:10:34 | 1:14:28 | 1:45:51 | 2:28:56 |
| 3:33 | 16.90kph | 0:17:45 | 0:35:30 | 1:11:00 | 1:14:54 | 1:46:30 | 2:29:49 |
| 3:34 | 16.80kph | 0:17:51 | 0:35:42 | 1:11:24 | 1:15:21 | 1:47:06 | 2:30:42 |
| 3:35 | 16.70kph | 0:17:57 | 0:35:55 | 1:11:50 | 1:15:48 | 1:47:45 | 2:31:37 |
| 3:37 | 16.60kph | 0:18:04 | 0:36:08 | 1:12:16 | 1:16:15 | 1:48:24 | 2:32:31 |
| 3:38 | 16.50kph | 0:18:10 | 0:36:21 | 1:12:42 | 1:16:43 | 1:49:03 | 2:33:27 |
| 3:40 | 16.40kph | 0:18:17 | 0:36:35 | 1:13:10 | 1:17:11 | 1:49:45 | 2:34:23 |
| 3:41 | 16.30kph | 0:18:24 | 0:36:48 | 1:13:36 | 1:17:40 | 1:50:24 | 2:35:20 |
| 3:42 | 16.20kph | 0:18:31 | 0:37:02 | 1:14:04 | 1:18:08 | 1:51:06 | 2:36:17 |
| 3:44 | 16.10kph | 0:18:38 | 0:37:16 | 1:14:32 | 1:18:38 | 1:51:48 | 2:37:16 |
| 3:45 | 16.00kph | 0:18:45 | 0:37:30 | 1:15:00 | 1:19:07 | 1:52:30 | 2:38:15 |
| 3:46 | 15.90kph | 0:18:52 | 0:37:44 | 1:15:28 | 1:19:37 | 1:53:12 | 2:39:14 |
| 3:48 | 15.80kph | 0:18:59 | 0:37:58 | 1:15:56 | 1:20:07 | 1:53:54 | 2:40:15 |
| 3:49 | 15.70kph | 0:19:06 | 0:38:12 | 1:16:24 | 1:20:38 | 1:54:36 | 2:41:16 |
| 3:51 | 15.60kph | 0:19:13 | 0:38:27 | 1:16:54 | 1:21:09 | 1:55:21 | 2:42:18 |
| 3:52 | 15.50kph | 0:19:21 | 0:38:42 | 1:17:24 | 1:21:40 | 1:56:06 | 2:43:21 |
| 3:54 | 15.40kph | 0:19:28 | 0:38:57 | 1:17:54 | 1:22:12 | 1:56:51 | 2:44:24 |
| 3:55 | 15.30kph | 0:19:36 | 0:39:12 | 1:18:24 | 1:22:44 | 1:57:36 | 2:45:29 |
| 3:57 | 15.20kph | 0:19:44 | 0:39:28 | 1:18:56 | 1:23:17 | 1:58:24 | 2:46:34 |
| 3:58 | 15.10kph | 0:19:52 | 0:39:44 | 1:19:28 | 1:23:50 | 1:59:12 | 2:47:40 |
| 4:00 | 15.00kph | 0:20:00 | 0:40:00 | 1:20:00 | 1:24:24 | 2:00:00 | 2:48:48 |
| 4:02 | 14.90kph | 0:20:08 | 0:40:16 | 1:20:32 | 1:24:57 | 2:00:48 | 2:49:55 |
| 4:03 | 14.80kph | 0:20:16 | 0:40:32 | 1:21:04 | 1:25:32 | 2:01:36 | 2:51:04 |
| 4:05 | 14.70kph | 0:20:24 | 0:40:48 | 1:21:36 | 1:26:07 | 2:02:24 | 2:52:14 |
| 4:07 | 14.60kph | 0:20:32 | 0:41:05 | 1:22:10 | 1:26:42 | 2:03:15 | 2:53:25 |
| 4:08 | 14.50kph | 0:20:41 | 0:41:22 | 1:22:44 | 1:27:18 | 2:04:06 | 2:54:37 |
| 4:10 | 14.40kph | 0:20:50 | 0:41:40 | 1:23:20 | 1:27:55 | 2:05:00 | 2:55:50 |
| 4:12 | 14.30kph | 0:20:58 | 0:41:57 | 1:23:54 | 1:28:31 | 2:05:51 | 2:57:03 |
| 4:14 | 14.20kph | 0:21:07 | 0:42:15 | 1:24:30 | 1:29:09 | 2:06:45 | 2:58:18 |
| 4:16 | 14.10kph | 0:21:16 | 0:42:33 | 1:25:06 | 1:29:47 | 2:07:39 | 2:59:34 |
| 4:17 | 14.00kph | 0:21:25 | 0:42:51 | 1:25:42 | 1:30:25 | 2:08:33 | 3:00:51 |
| 4:19 | 13.90kph | 0:21:34 | 0:43:09 | 1:26:18 | 1:31:04 | 2:09:27 | 3:02:09 |
| 4:21 | 13.80kph | 0:21:44 | 0:43:28 | 1:26:56 | 1:31:44 | 2:10:24 | 3:03:28 |
| 4:23 | 13.70kph | 0:21:53 | 0:43:47 | 1:27:34 | 1:32:24 | 2:11:21 | 3:04:49 |
| 4:25 | 13.60kph | 0:22:03 | 0:44:07 | 1:28:14 | 1:33:05 | 2:12:21 | 3:06:10 |
| 4:26 | 13.50kph | 0:22:13 | 0:44:26 | 1:28:52 | 1:33:46 | 2:13:18 | 3:07:33 |
| 4:29 | 13.40kph | 0:22:23 | 0:44:46 | 1:29:32 | 1:34:28 | 2:14:18 | 3:08:57 |
| 4:31 | 13.30kph | 0:22:33 | 0:45:06 | 1:30:12 | 1:35:11 | 2:15:18 | 3:10:22 |
| 4:33 | 13.20kph | 0:22:43 | 0:45:27 | 1:30:54 | 1:35:54 | 2:16:21 | 3:11:49 |
| 4:35 | 13.10kph | 0:22:54 | 0:45:48 | 1:31:36 | 1:36:38 | 2:17:24 | 3:13:16 |
| 4:37 | 13.00kph | 0:23:04 | 0:46:09 | 1:32:18 | 1:37:23 | 2:18:27 | 3:14:46 |
| 4:39 | 12.90kph | 0:23:15 | 0:46:30 | 1:33:00 | 1:38:08 | 2:19:30 | 3:16:16 |
| 4:41 | 12.80kph | 0:23:26 | 0:46:52 | 1:33:44 | 1:38:54 | 2:20:36 | 3:17:48 |
| 4:43 | 12.70kph | 0:23:37 | 0:47:14 | 1:34:28 | 1:39:41 | 2:21:42 | 3:19:22 |
| 4:46 | 12.60kph | 0:23:48 | 0:47:37 | 1:35:14 | 1:40:28 | 2:22:51 | 3:20:57 |
| 4:48 | 12.50kph | 0:24:00 | 0:48:00 | 1:36:00 | 1:41:16 | 2:24:00 | 3:22:33 |
| 4:50 | 12.40kph | 0:24:11 | 0:48:23 | 1:36:46 | 1:42:05 | 2:25:09 | 3:24:11 |
| 4:53 | 12.30kph | 0:24:23 | 0:48:46 | 1:37:32 | 1:42:55 | 2:26:18 | 3:25:51 |
| 4:55 | 12.20kph | 0:24:35 | 0:49:10 | 1:38:20 | 1:43:46 | 2:27:30 | 3:27:32 |
| 4:58 | 12.10kph | 0:24:47 | 0:49:35 | 1:39:10 | 1:44:37 | 2:28:45 | 3:29:15 |
| 5:00 | 12.00kph | 0:25:00 | 0:50:00 | 1:40:00 | 1:45:30 | 2:30:00 | 3:31:00 |
| 5:02 | 11.90kph | 0:25:12 | 0:50:25 | 1:40:50 | 1:46:23 | 2:31:15 | 3:32:46 |
| 5:05 | 11.80kph | 0:25:25 | 0:50:50 | 1:41:40 | 1:47:17 | 2:32:30 | 3:34:34 |
| 5:08 | 11.70kph | 0:25:38 | 0:51:16 | 1:42:32 | 1:48:12 | 2:33:48 | 3:36:24 |
| 5:10 | 11.60kph | 0:25:51 | 0:51:43 | 1:43:26 | 1:49:08 | 2:35:09 | 3:38:16 |
| 5:13 | 11.50kph | 0:26:05 | 0:52:10 | 1:44:20 | 1:50:05 | 2:36:30 | 3:40:10 |
| 5:16 | 11.40kph | 0:26:18 | 0:52:37 | 1:45:14 | 1:51:03 | 2:37:51 | 3:42:06 |
| 5:19 | 11.30kph | 0:26:32 | 0:53:05 | 1:46:10 | 1:52:02 | 2:39:15 | 3:44:04 |
| 5:22 | 11.20kph | 0:26:47 | 0:53:34 | 1:47:08 | 1:53:02 | 2:40:42 | 3:46:04 |
| 5:25 | 11.10kph | 0:27:01 | 0:54:03 | 1:48:06 | 1:54:03 | 2:42:09 | 3:48:06 |
| 5:27 | 11.00kph | 0:27:16 | 0:54:32 | 1:49:04 | 1:55:05 | 2:43:36 | 3:50:10 |
| 5:30 | 10.90kph | 0:27:31 | 0:55:02 | 1:50:04 | 1:56:08 | 2:45:06 | 3:52:17 |
| 5:34 | 10.80kph | 0:27:46 | 0:55:33 | 1:51:06 | 1:57:13 | 2:46:39 | 3:54:26 |
| 5:37 | 10.70kph | 0:28:02 | 0:56:04 | 1:52:08 | 1:58:19 | 2:48:12 | 3:56:38 |
| 5:40 | 10.60kph | 0:28:18 | 0:56:36 | 1:53:12 | 1:59:26 | 2:49:48 | 3:58:52 |
| 5:43 | 10.50kph | 0:28:34 | 0:57:08 | 1:54:16 | 2:00:34 | 2:51:24 | 4:01:08 |
| 5:46 | 10.40kph | 0:28:50 | 0:57:41 | 1:55:22 | 2:01:43 | 2:53:03 | 4:03:27 |
| 5:50 | 10.30kph | 0:29:07 | 0:58:15 | 1:56:30 | 2:02:54 | 2:54:45 | 4:05:49 |
| 5:53 | 10.20kph | 0:29:24 | 0:58:49 | 1:57:38 | 2:04:07 | 2:56:27 | 4:08:14 |
| 5:56 | 10.10kph | 0:29:42 | 0:59:24 | 1:58:48 | 2:05:20 | 2:58:12 | 4:10:41 |
| 6:00 | 10.00kph | 0:30:00 | 1:00:00 | 2:00:00 | 2:06:36 | 3:00:00 | 4:13:12 |
| 6:04 | 9.90kph | 0:30:18 | 1:00:36 | 2:01:12 | 2:07:52 | 3:01:48 | 4:15:45 |
| 6:07 | 9.80kph | 0:30:36 | 1:01:13 | 2:02:26 | 2:09:11 | 3:03:39 | 4:18:22 |
| 6:11 | 9.70kph | 0:30:55 | 1:01:51 | 2:03:42 | 2:10:30 | 3:05:33 | 4:21:01 |
| 6:15 | 9.60kph | 0:31:15 | 1:02:30 | 2:05:00 | 2:11:52 | 3:07:30 | 4:23:45 |
| 6:19 | 9.50kph | 0:31:34 | 1:03:09 | 2:06:18 | 2:13:15 | 3:09:27 | 4:26:31 |
| 6:23 | 9.40kph | 0:31:54 | 1:03:49 | 2:07:38 | 2:14:40 | 3:11:27 | 4:29:21 |
| 6:27 | 9.30kph | 0:32:15 | 1:04:30 | 2:09:00 | 2:16:07 | 3:13:30 | 4:32:15 |
| 6:31 | 9.20kph | 0:32:36 | 1:05:13 | 2:10:26 | 2:17:36 | 3:15:39 | 4:35:13 |
| 6:35 | 9.10kph | 0:32:58 | 1:05:56 | 2:11:52 | 2:19:07 | 3:17:48 | 4:38:14 |
| 6:40 | 9.00kph | 0:33:20 | 1:06:40 | 2:13:20 | 2:20:40 | 3:20:00 | 4:41:20 |
| 6:44 | 8.90kph | 0:33:42 | 1:07:24 | 2:14:48 | 2:22:14 | 3:22:12 | 4:44:29 |
| 6:49 | 8.80kph | 0:34:05 | 1:08:10 | 2:16:20 | 2:23:51 | 3:24:30 | 4:47:43 |
| 6:54 | 8.70kph | 0:34:28 | 1:08:57 | 2:17:54 | 2:25:31 | 3:26:51 | 4:51:02 |
| 6:59 | 8.60kph | 0:34:53 | 1:09:46 | 2:19:32 | 2:27:12 | 3:29:18 | 4:54:25 |
| 7:04 | 8.50kph | 0:35:17 | 1:10:35 | 2:21:10 | 2:28:56 | 3:31:45 | 4:57:52 |
| 7:08 | 8.40kph | 0:35:42 | 1:11:25 | 2:22:50 | 2:30:42 | 3:34:15 | 5:01:25 |
| 7:14 | 8.30kph | 0:36:08 | 1:12:17 | 2:24:34 | 2:32:31 | 3:36:51 | 5:05:03 |
| 7:19 | 8.20kph | 0:36:35 | 1:13:10 | 2:26:20 | 2:34:23 | 3:39:30 | 5:08:46 |
| 7:25 | 8.10kph | 0:37:02 | 1:14:04 | 2:28:08 | 2:36:17 | 3:42:12 | 5:12:35 |
| 7:30 | 8.00kph | 0:37:30 | 1:15:00 | 2:30:00 | 2:38:15 | 3:45:00 | 5:16:30 |
| 7:35 | 7.90kph | 0:37:58 | 1:15:56 | 2:31:52 | 2:40:15 | 3:47:48 | 5:20:30 |
| 7:41 | 7.80kph | 0:38:27 | 1:16:55 | 2:33:50 | 2:42:18 | 3:50:45 | 5:24:36 |
| 7:47 | 7.70kph | 0:38:57 | 1:17:55 | 2:35:50 | 2:44:24 | 3:53:45 | 5:28:49 |
| 7:53 | 7.60kph | 0:39:28 | 1:18:56 | 2:37:52 | 2:46:34 | 3:56:48 | 5:33:09 |
| 8:00 | 7.50kph | 0:40:00 | 1:20:00 | 2:40:00 | 2:48:48 | 4:00:00 | 5:37:36 |
| 8:07 | 7.40kph | 0:40:32 | 1:21:04 | 2:42:08 | 2:51:04 | 4:03:12 | 5:42:09 |
| 8:13 | 7.30kph | 0:41:05 | 1:22:11 | 2:44:22 | 2:53:25 | 4:06:33 | 5:46:50 |
| 8:20 | 7.20kph | 0:41:40 | 1:23:20 | 2:46:40 | 2:55:50 | 4:10:00 | 5:51:40 |
| 8:27 | 7.10kph | 0:42:15 | 1:24:30 | 2:49:00 | 2:58:18 | 4:13:30 | 5:56:37 |
| 8:34 | 7.00kph | 0:42:51 | 1:25:42 | 2:51:24 | 3:00:51 | 4:17:06 | 6:01:42 |
Przydatnym narzędziem do oszacowania tempa startowego będą też kalkulatory biegowe, które zaproponują nam nie tylko tempo startowe, ale też pomogą w doborze prędkości treningowych.
Przy korzystaniu z kalkulatorów należy pamiętać, że jeśli zależy nam na najdokładniejszym oszacowaniu tempa maratońskiego, to najbardziej wiarygodny wynik dostaniemy po wpisaniu wyniku z półmaratonu, a nie krótszych dystansów.
Taki kalkulator znajdziecie też na naszej stronie.
Artykuł odświeżony. Pierwsza wersja autorstwa Adama Mazurkiewicza opublikowana została w 2007 roku.
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