1 km | 5 km | 10 km | 15 km | 20 km | HM | 25 km | 30 km | 35 km | 40 km | Marathon | km/h |
3:00 | 15:00 | 30:00 | 45:00 | 1:00:00 | 1:03:18 | 1:15:00 | 1:30:00 | 1:45:00 | 2:00:00 | 2:06:25 | 20,00 |
3:05 | 15:25 | 30:50 | 46:15 | 1:01:40 | 1:05:03 | 1:17:05 | 1:32:30 | 1:47:55 | 2:03:20 | 2:10:06 | 19,46 |
3:10 | 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 | 18,95 |
3:15 | 16:15 | 32:30 | 48:45 | 1:05:00 | 1:08:34 | 1:21:15 | 1:37:30 | 1:53:45 | 2:10:00 | 2:17:08 | 18,46 |
3:20 | 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 | 18,00 |
3:25 | 17:05 | 34:10 | 51:15 | 1:08:20 | 1:12:05 | 1:25:25 | 1:42:30 | 1:59:35 | 2:16:40 | 2:24:10 | 17,56 |
3:30 | 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 | 17,14 |
3:35 | 17:55 | 35:50 | 53:45 | 1:11:40 | 1:15:36 | 1:29:35 | 1:47:30 | 2:05:25 | 2:23:20 | 2:31:12 | 16,74 |
3:40 | 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 | 16,36 |
3:45 | 18:45 | 37:30 | 56:15 | 1:15:00 | 1:19:07 | 1:33:45 | 1:52:30 | 2:11:15 | 2:30:00 | 2:38:14 | 16,00 |
3:50 | 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 | 15,65 |
3:55 | 19:35 | 39:10 | 58:45 | 1:18:20 | 1:22:38 | 1:37:55 | 1:57:30 | 2:17:05 | 2:36:40 | 2:45:16 | 15,32 |
4:00 | 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 | 15,00 |
4:05 | 20:25 | 40:50 | 1:01:15 | 1:21:40 | 1:26:09 | 1:42:05 | 2:02:30 | 2:22:55 | 2:43:20 | 2:52:18 | 14,69 |
4:10 | 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 | 14,40 |
4:15 | 21:15 | 42:30 | 1:03:45 | 1:25:00 | 1:29:40 | 1:46:15 | 2:07:30 | 2:28:45 | 2:50:00 | 2:59:20 | 14,12 |
4:20 | 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 | 13,85 |
4:25 | 22:05 | 44:10 | 1:06:15 | 1:28:20 | 1:33:11 | 1:50:25 | 2:12:30 | 2:34:35 | 2:56:40 | 3:06:22 | 13,58 |
4:30 | 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 | 13,32 |
4:35 | 22:55 | 45:50 | 1:08:45 | 1:31:40 | 1:36:42 | 1:54:35 | 2:17:30 | 2:40:25 | 3:03:20 | 3:13:24 | 13,00 |
4:40 | 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 | 12,85 |
4:45 | 23:45 | 47:30 | 1:11:15 | 1:35:00 | 1:40:13 | 1:58:45 | 2:22:30 | 2:46:15 | 3:10:00 | 3:20:26 | 12,63 |
4:50 | 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 | 12,41 |
4:55 | 24:35 | 49:10 | 1:13:45 | 1:38:20 | 1:43:44 | 2:02:55 | 2:27:30 | 2:52:05 | 3:16:40 | 3:27:28 | 12,20 |
5:00 | 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 | 12,00 |
5:05 | 25:25 | 50:50 | 1:16:15 | 1:41:40 | 1:47:15 | 2:07:05 | 2:32:30 | 2:57:55 | 3:23:20 | 3:34:29 | 11,80 |
5:10 | 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 | 11,61 |
5:15 | 26:15 | 52:30 | 1:18:45 | 1:45:00 | 1:50:46 | 2:11:15 | 2:37:30 | 3:03:45 | 3:30:00 | 3:41:31 | 11,43 |
5:20 | 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 | 11,25 |
5:25 | 27:05 | 54:10 | 1:21:15 | 1:48:20 | 1:54:17 | 2:15:25 | 2:42:30 | 3:09:35 | 3:36:40 | 3:48:33 | 11,08 |
5:30 | 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 | 10,91 |
5:35 | 27:55 | 55:50 | 1:23:45 | 1:51:40 | 1:57:48 | 2:19:35 | 2:47:30 | 3:15:25 | 3:43:20 | 3:55:35 | 10,75 |
5:40 | 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 | 10,59 |
5:45 | 28:45 | 57:30 | 1:26:15 | 1:55:00 | 2:01:19 | 2:23:45 | 2:52:30 | 3:21:15 | 3:50:00 | 4:02:37 | 10,44 |
5:50 | 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 | 10,29 |
5:55 | 29:35 | 59:10 | 1:28:45 | 1:58:20 | 2:04:50 | 2:27:55 | 2:57:30 | 3:27:05 | 3:56:40 | 4:09:39 | 10,14 |
6:00 | 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 | 10,00 |
6:05 | 30:25 | 1:00:50 | 1:31:15 | 2:01:40 | 2:08:21 | 2:32:05 | 3:02:30 | 3:32:55 | 4:03:20 | 4:16.41 | 9,86 |
6:10 | 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 | 9,73 |
6:15 | 31:15 | 1:02:30 | 1:33:45 | 2:05:00 | 2:11:52 | 2:36:15 | 3:07:30 | 3:38.45 | 4:10:00 | 4:23:43 | 9,60 |
6:20 | 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 | 9,47 |
6:25 | 32:05 | 1:04:10 | 1:36.15 | 2:08:20 | 2:15:23 | 2:40:25 | 3:12:30 | 3:44:35 | 4:16:40 | 4:30:45 | 9,35 |
6:30 | 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 | 9,23 |
6:35 | 32:55 | 1:05:50 | 1:38.45 | 2:11:40 | 2:18:54 | 2:44:35 | 3:17:30 | 3:50:25 | 4:23:20 | 4:37:47 | 9,11 |
6:40 | 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 | 9,00 |
6:45 | 33:45 | 1:07:30 | 1:41:15 | 2:15:00 | 2:22:24 | 2:48:45 | 3:22:30 | 3:56:15 | 4:30:00 | 4:44:49 | 8,89 |
6:50 | 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 | 8,78 |
7:05 | 35:25 | 1:10:50 | 1:46:15 | 2:21:40 | 2:29:26 | 2:57:05 | 3:32:30 | 4:07:55 | 4:43:20 | 4:58:53 | 8,47 |
Äquivalenz und Potential der Wettkampfzeiten und Distanzen
Trainingsintensität nach Leistungsklassen
5 km | 10 km | HM | Marathon | 50 km | 70 km | 100 km | 100 mi | 24 h | la. DL | lo. DL | Schwelle | schnell | MRT | 1.000 m | 400 m |
Min | Min | h | h | h | h | h | h | km | Min/km | Min/km | Min/km | Min/km | Min/km | Min | Min |
31:00 | 64:00 | 2:23 | 5:00 | 6:10 | 9:30 | 15:00 | 28:20 | 135 | 8:53 | 7:40 | 6:46 | 6:28 | 7:06 | 6:27 | 2:28 |
27:30 | 58:00 | 2:10 | 4:30 | 5:30 | 8:35 | 13:30 | 25:30 | 155 | 7:59 | 6:54 | 6:06 | 5:50 | 6:23 | 5:49 | 2:13 |
24:30 | 51:30 | 1:55 | 4:00 | 4:55 | 7:40 | 12:00 | 22:40 | 170 | 7:06 | 6:08 | 5:25 | 5:11 | 5:41 | 5:10 | 1:58 |
23:00 | 48:00 | 1:47 | 3:45 | 4:35 | 7:10 | 11:15 | 21:15 | 180 | 6:39 | 5:45 | 5:04 | 4:51 | 5:19 | 4:50 | 1:51 |
21:30 | 45:00 | 1:40 | 3:30 | 4:15 | 6:40 | 10:30 | 19:50 | 190 | 6:13 | 5:22 | 4:44 | 4:32 | 4:58 | 4:31 | 1:43 |
20:00 | 42:00 | 1:33 | 3:15 | 4:00 | 6:10 | 9:45 | 18:25 | 200 | 5:46 | 4:59 | 4:24 | 4:13 | 4:37 | 4:12 | 1:36 |
18:30 | 38:30 | 1:26 | 3:00 | 3:40 | 5:40 | 9:00 | 17:00 | 210 | 5:19 | 4:36 | 4:03 | 3:53 | 4:15 | 3:52 | 1:29 |
17:30 | 36:30 | 1:21 | 2:50 | 3:30 | 5:25 | 8:30 | 16:05 | 215 | 5:02 | 4:21 | 3:50 | 3:40 | 4:01 | 3:39 | 1:24 |
17:00 | 35:20 | 1:18 | 2:45 | 3:20 | 5:15 | 8:00 | 15:10 | 225 | 4:53 | 4:13 | 3:43 | 3:34 | 3:54 | 3:33 | 1:21 |
16:30 | 34:20 | 1:16 | 2:40 | 3:15 | 5:05 | 7:40 | 14:30 | 235 | 4:44 | 4:05 | 3:36 | 3:27 | 3:47 | 3:26 | 1:19 |
16:00 | 33:20 | 1:14 | 2:35 | 3:10 | 4:55 | 7:20 | 13:50 | 245 | 4:35 | 3:58 | 3:29 | 3:21 | 3:40 | 3:20 | 1:16 |
15:30 | 32:00 | 1:11 | 2:30 | 3:05 | 4:45 | 7:00 | 13:15 | 257 | 4:26 | 3:50 | 3:23 | 3:14 | 3:33 | 3.13 | 1:14 |
15:00 | 31:00 | 1:09 | 2:25 | 3:00 | 4:35 | 6:40 | 12:40 | 270 | 4:17 | 3:42 | 3:16 | 3:08 | 3:26 | 3:07 | 1:11 |
14:30 | 30:00 | 1:07 | 2:20 | 2:55 | 4:25 | 6:30 | 12:20 | 277 | 4:08 | 3:35 | 3:09 | 3:01 | 3:19 | 3:00 | 1:09 |
14:00 | 29:00 | 1:04 | 2:15 | 2:50 | 4:20 | 6:20 | 12:00 | 284 | 3:59 | 3:27 | 3:02 | 2:55 | 3:11 | 2:54 | 1:06 |
13:30 | 27:50 | 1:02 | 2:10 | 2:45 | 4:15 | 6:15 | 11:50 | 288 | 3:51 | 3:19 | 2:56 | 2:49 | 3:04 | 2:48 | 1:04 |