Nahezu jeder Marathonläufer setzt sich eine Zeit für den Marathonlauf zum Ziel.
Damit du dieses Ziel auch während des Marathons immer unter Kontrolle hast, solltest du Kilometer für Kilometer darauf achten, dass du deine Pace einhältst.
Hilfreich ist da eine Tempotabelle, anhand dieser du genau erkennen kannst, welche Pace du laufen musst und welche Durchgangszeit du nach jedem Kilometer einhalten sollst.
In unserem Tool findest du Tempotabellen von 2:10 Stunden bis 6 Stunden Zielzeit.
Wir haben Tempotabellen für folgende Marathon-Zielzeiten:
- Marathon unter 2:10 Stunden
- Marathon unter 2:20 Stunden
- Marathon unter 2:30 Stunden
- Marathon unter 2:40 Stunden
- Marathon unter 2:45 Stunden
- Marathon in 4 Minuten pro Kilometer (2:48:45 Stunden)
- Marathon unter 2:50 Stunden
- Marathon unter 2:55 Stunden
- Marathon unter 3 Stunden
- Marathon unter 3:15 Stunden
- Marathon unter 3:30 Stunden
- Marathon unter 3:45 Stunden
- Marathon unter 4 Stunden
- Marathon unter 4:15 Stunden
- Marathon unter 4:30 Stunden
- Marathon unter 4:45 Stunden
- Marathon unter 5:00 Stunden
- Marathon unter 5:15 Stunden
- Marathon unter 5:30 Stunden
- Marathon unter 5:45 Stunden
- Marathon unter 6:00 Stunden
1) Marathon-Tempotabellen: 2:10 Stunden bis 2:40 Stunden
Zeilzeit | 02:10:00 | 02:20:00 | 02:30:00 | 02:40:00 |
---|---|---|---|---|
Pace | 03:04,9 | 03:19,1 | 03:33,3 | 03:47,5 |
1 | 00:03:05 | 00:03:19 | 00:03:33 | 00:03:48 |
2 | 00:06:10 | 00:06:38 | 00:07:07 | 00:07:35 |
3 | 00:09:15 | 00:09:57 | 00:10:40 | 00:11:23 |
4 | 00:12:19 | 00:13:16 | 00:14:13 | 00:15:10 |
5 | 00:15:24 | 00:16:35 | 00:17:46 | 00:18:58 |
6 | 00:18:29 | 00:19:54 | 00:21:20 | 00:22:45 |
7 | 00:21:34 | 00:23:14 | 00:24:53 | 00:26:33 |
8 | 00:24:39 | 00:26:33 | 00:28:26 | 00:30:20 |
9 | 00:27:44 | 00:29:52 | 00:32:00 | 00:34:08 |
10 | 00:30:49 | 00:33:11 | 00:35:33 | 00:37:55 |
11 | 00:33:53 | 00:36:30 | 00:39:06 | 00:41:43 |
12 | 00:36:58 | 00:39:49 | 00:42:40 | 00:45:30 |
13 | 00:40:03 | 00:43:08 | 00:46:13 | 00:49:18 |
14 | 00:43:08 | 00:46:27 | 00:49:46 | 00:53:05 |
15 | 00:46:13 | 00:49:46 | 00:53:19 | 00:56:53 |
16 | 00:49:18 | 00:53:05 | 00:56:53 | 01:00:40 |
17 | 00:52:23 | 00:56:24 | 01:00:26 | 01:04:28 |
18 | 00:55:27 | 00:59:43 | 01:03:59 | 01:08:15 |
19 | 00:58:32 | 01:03:02 | 01:07:33 | 01:12:03 |
20 | 01:01:37 | 01:06:22 | 01:11:06 | 01:15:50 |
21 | 01:04:42 | 01:09:41 | 01:14:39 | 01:19:38 |
21,097 | 01:05:00 | 01:10:00 | 01:15:00 | 01:20:00 |
22 | 01:07:47 | 01:13:00 | 01:18:12 | 01:23:25 |
23 | 01:10:52 | 01:16:19 | 01:21:46 | 01:27:13 |
24 | 01:13:57 | 01:19:38 | 01:25:19 | 01:31:00 |
25 | 01:17:01 | 01:22:57 | 01:28:52 | 01:34:48 |
26 | 01:20:06 | 01:26:16 | 01:32:26 | 01:38:35 |
27 | 01:23:11 | 01:29:35 | 01:35:59 | 01:42:23 |
28 | 01:26:16 | 01:32:54 | 01:39:32 | 01:46:10 |
29 | 01:29:21 | 01:36:13 | 01:43:06 | 01:49:58 |
30 | 01:32:26 | 01:39:32 | 01:46:39 | 01:53:45 |
31 | 01:35:31 | 01:42:51 | 01:50:12 | 01:57:33 |
32 | 01:38:35 | 01:46:10 | 01:53:45 | 02:01:20 |
33 | 01:41:40 | 01:49:29 | 01:57:19 | 02:05:08 |
34 | 01:44:45 | 01:52:49 | 02:00:52 | 02:08:56 |
35 | 01:47:50 | 01:56:08 | 02:04:25 | 02:12:43 |
36 | 01:50:55 | 01:59:27 | 02:07:59 | 02:16:31 |
37 | 01:54:00 | 02:02:46 | 02:11:32 | 02:20:18 |
38 | 01:57:05 | 02:06:05 | 02:15:05 | 02:24:06 |
39 | 02:00:09 | 02:09:24 | 02:18:39 | 02:27:53 |
40 | 02:03:14 | 02:12:43 | 02:22:12 | 02:31:41 |
41 | 02:06:19 | 02:16:02 | 02:25:45 | 02:35:28 |
42 | 02:09:24 | 02:19:21 | 02:29:18 | 02:39:16 |
42,195 | 02:10:00 | 02:20:00 | 02:30:00 | 02:40:00 |
2) Marathon-Tempotabellen: 2:45 Stunden bis 3 Stunden
Zeilzeit | 02:45:00 | 02:48:45 | 02:50:00 | 03:00:00 |
---|---|---|---|---|
Pace | 03:54,6 | 04:00,0 | 04:01,7 | 04:16,0 |
1 | 00:03:55 | 00:04:00 | 00:04:02 | 00:04:16 |
2 | 00:07:49 | 00:08:00 | 00:08:03 | 00:08:32 |
3 | 00:11:44 | 00:12:00 | 00:12:05 | 00:12:48 |
4 | 00:15:38 | 00:16:00 | 00:16:07 | 00:17:04 |
5 | 00:19:33 | 00:20:00 | 00:20:09 | 00:21:20 |
6 | 00:23:28 | 00:24:00 | 00:24:10 | 00:25:36 |
7 | 00:27:22 | 00:28:00 | 00:28:12 | 00:29:52 |
8 | 00:31:17 | 00:32:00 | 00:32:14 | 00:34:08 |
9 | 00:35:12 | 00:36:00 | 00:36:16 | 00:38:24 |
10 | 00:39:06 | 00:40:00 | 00:40:17 | 00:42:40 |
11 | 00:43:01 | 00:44:00 | 00:44:19 | 00:46:55 |
12 | 00:46:55 | 00:47:59 | 00:48:21 | 00:51:11 |
13 | 00:50:50 | 00:51:59 | 00:52:23 | 00:55:27 |
14 | 00:54:45 | 00:55:59 | 00:56:24 | 00:59:43 |
15 | 00:58:39 | 00:59:59 | 01:00:26 | 01:03:59 |
16 | 01:02:34 | 01:03:59 | 01:04:28 | 01:08:15 |
17 | 01:06:29 | 01:07:59 | 01:08:29 | 01:12:31 |
18 | 01:10:23 | 01:11:59 | 01:12:31 | 01:16:47 |
19 | 01:14:18 | 01:15:59 | 01:16:33 | 01:21:03 |
20 | 01:18:12 | 01:19:59 | 01:20:35 | 01:25:19 |
21 | 01:22:07 | 01:23:59 | 01:24:36 | 01:29:35 |
21,097 | 01:22:30 | 01:24:22 | 01:25:00 | 01:30:00 |
22 | 01:26:02 | 01:27:59 | 01:28:38 | 01:33:51 |
23 | 01:29:56 | 01:31:59 | 01:32:40 | 01:38:07 |
24 | 01:33:51 | 01:35:59 | 01:36:42 | 01:42:23 |
25 | 01:37:46 | 01:39:59 | 01:40:43 | 01:46:39 |
26 | 01:41:40 | 01:43:59 | 01:44:45 | 01:50:55 |
27 | 01:45:35 | 01:47:59 | 01:48:47 | 01:55:11 |
28 | 01:49:29 | 01:51:59 | 01:52:49 | 01:59:27 |
29 | 01:53:24 | 01:55:59 | 01:56:50 | 02:03:43 |
30 | 01:57:19 | 01:59:59 | 02:00:52 | 02:07:59 |
31 | 02:01:13 | 02:03:59 | 02:04:54 | 02:12:15 |
32 | 02:05:08 | 02:07:59 | 02:08:56 | 02:16:31 |
33 | 02:09:03 | 02:11:59 | 02:12:57 | 02:20:46 |
34 | 02:12:57 | 02:15:59 | 02:16:59 | 02:25:02 |
35 | 02:16:52 | 02:19:59 | 02:21:01 | 02:29:18 |
36 | 02:20:46 | 02:23:58 | 02:25:02 | 02:33:34 |
37 | 02:24:41 | 02:27:58 | 02:29:04 | 02:37:50 |
38 | 02:28:36 | 02:31:58 | 02:33:06 | 02:42:06 |
39 | 02:32:30 | 02:35:58 | 02:37:08 | 02:46:22 |
40 | 02:36:25 | 02:39:58 | 02:41:09 | 02:50:38 |
41 | 02:40:20 | 02:43:58 | 02:45:11 | 02:54:54 |
42 | 02:44:14 | 02:47:58 | 02:49:13 | 02:59:10 |
42,195 | 02:45:00 | 02:48:45 | 02:50:00 | 03:00:00 |
3) Marathon-Tempotabellen: 3:15 Stunden bis 4 Stunden
Zeilzeit | 03:15:00 | 03:30:00 | 03:45:00 | 04:00:00 |
---|---|---|---|---|
Pace | 04:37,3 | 04:58,6 | 05:19,9 | 05:41,3 |
1 | 00:04:37 | 00:04:59 | 00:05:20 | 00:05:41 |
2 | 00:09:15 | 00:09:57 | 00:10:40 | 00:11:23 |
3 | 00:13:52 | 00:14:56 | 00:16:00 | 00:17:04 |
4 | 00:18:29 | 00:19:54 | 00:21:20 | 00:22:45 |
5 | 00:23:06 | 00:24:53 | 00:26:40 | 00:28:26 |
6 | 00:27:44 | 00:29:52 | 00:32:00 | 00:34:08 |
7 | 00:32:21 | 00:34:50 | 00:37:20 | 00:39:49 |
8 | 00:36:58 | 00:39:49 | 00:42:40 | 00:45:30 |
9 | 00:41:36 | 00:44:48 | 00:47:59 | 00:51:11 |
10 | 00:46:13 | 00:49:46 | 00:53:19 | 00:56:53 |
11 | 00:50:50 | 00:54:45 | 00:58:39 | 01:02:34 |
12 | 00:55:27 | 00:59:43 | 01:03:59 | 01:08:15 |
13 | 01:00:05 | 01:04:42 | 01:09:19 | 01:13:57 |
14 | 01:04:42 | 01:09:41 | 01:14:39 | 01:19:38 |
15 | 01:09:19 | 01:14:39 | 01:19:59 | 01:25:19 |
16 | 01:13:57 | 01:19:38 | 01:25:19 | 01:31:00 |
17 | 01:18:34 | 01:24:36 | 01:30:39 | 01:36:42 |
18 | 01:23:11 | 01:29:35 | 01:35:59 | 01:42:23 |
19 | 01:27:48 | 01:34:34 | 01:41:19 | 01:48:04 |
20 | 01:32:26 | 01:39:32 | 01:46:39 | 01:53:45 |
21 | 01:37:03 | 01:44:31 | 01:51:59 | 01:59:27 |
21,097 | 01:37:30 | 01:45:00 | 01:52:30 | 02:00:00 |
22 | 01:41:40 | 01:49:29 | 01:57:19 | 02:05:08 |
23 | 01:46:18 | 01:54:28 | 02:02:39 | 02:10:49 |
24 | 01:50:55 | 01:59:27 | 02:07:59 | 02:16:31 |
25 | 01:55:32 | 02:04:25 | 02:13:19 | 02:22:12 |
26 | 02:00:09 | 02:09:24 | 02:18:39 | 02:27:53 |
27 | 02:04:47 | 02:14:23 | 02:23:58 | 02:33:34 |
28 | 02:09:24 | 02:19:21 | 02:29:18 | 02:39:16 |
29 | 02:14:01 | 02:24:20 | 02:34:38 | 02:44:57 |
30 | 02:18:39 | 02:29:18 | 02:39:58 | 02:50:38 |
31 | 02:23:16 | 02:34:17 | 02:45:18 | 02:56:19 |
32 | 02:27:53 | 02:39:16 | 02:50:38 | 03:02:01 |
33 | 02:32:30 | 02:44:14 | 02:55:58 | 03:07:42 |
34 | 02:37:08 | 02:49:13 | 03:01:18 | 03:13:23 |
35 | 02:41:45 | 02:54:11 | 03:06:38 | 03:19:05 |
36 | 02:46:22 | 02:59:10 | 03:11:58 | 03:24:46 |
37 | 02:51:00 | 03:04:09 | 03:17:18 | 03:30:27 |
38 | 02:55:37 | 03:09:07 | 03:22:38 | 03:36:08 |
39 | 03:00:14 | 03:14:06 | 03:27:58 | 03:41:50 |
40 | 03:04:51 | 03:19:05 | 03:33:18 | 03:47:31 |
41 | 03:09:29 | 03:24:03 | 03:38:38 | 03:53:12 |
42 | 03:14:06 | 03:29:02 | 03:43:58 | 03:58:53 |
42,195 | 03:15:00 | 03:30:00 | 03:45:00 | 04:00:00 |
4) Marathon-Tempotabellen: 4:15 Stunden bis 5 Stunden
Zeilzeit | 04:15:00 | 04:30:00 | 04:45:00 | 05:00:00 |
---|---|---|---|---|
Pace | 06:02,6 | 06:23,9 | 06:45,3 | 07:06,6 |
1 | 00:06:03 | 00:06:24 | 00:06:45 | 00:07:07 |
2 | 00:12:05 | 00:12:48 | 00:13:31 | 00:14:13 |
3 | 00:18:08 | 00:19:12 | 00:20:16 | 00:21:20 |
4 | 00:24:10 | 00:25:36 | 00:27:01 | 00:28:26 |
5 | 00:30:13 | 00:32:00 | 00:33:46 | 00:35:33 |
6 | 00:36:16 | 00:38:24 | 00:40:32 | 00:42:40 |
7 | 00:42:18 | 00:44:48 | 00:47:17 | 00:49:46 |
8 | 00:48:21 | 00:51:11 | 00:54:02 | 00:56:53 |
9 | 00:54:23 | 00:57:35 | 01:00:47 | 01:03:59 |
10 | 01:00:26 | 01:03:59 | 01:07:33 | 01:11:06 |
11 | 01:06:29 | 01:10:23 | 01:14:18 | 01:18:12 |
12 | 01:12:31 | 01:16:47 | 01:21:03 | 01:25:19 |
13 | 01:18:34 | 01:23:11 | 01:27:48 | 01:32:26 |
14 | 01:24:36 | 01:29:35 | 01:34:34 | 01:39:32 |
15 | 01:30:39 | 01:35:59 | 01:41:19 | 01:46:39 |
16 | 01:36:42 | 01:42:23 | 01:48:04 | 01:53:45 |
17 | 01:42:44 | 01:48:47 | 01:54:49 | 02:00:52 |
18 | 01:48:47 | 01:55:11 | 02:01:35 | 02:07:59 |
19 | 01:54:49 | 02:01:35 | 02:08:20 | 02:15:05 |
20 | 02:00:52 | 02:07:59 | 02:15:05 | 02:22:12 |
21 | 02:06:55 | 02:14:23 | 02:21:50 | 02:29:18 |
21,097 | 02:07:30 | 02:15:00 | 02:22:30 | 02:30:00 |
22 | 02:12:57 | 02:20:46 | 02:28:36 | 02:36:25 |
23 | 02:19:00 | 02:27:10 | 02:35:21 | 02:43:32 |
24 | 02:25:02 | 02:33:34 | 02:42:06 | 02:50:38 |
25 | 02:31:05 | 02:39:58 | 02:48:52 | 02:57:45 |
26 | 02:37:08 | 02:46:22 | 02:55:37 | 03:04:51 |
27 | 02:43:10 | 02:52:46 | 03:02:22 | 03:11:58 |
28 | 02:49:13 | 02:59:10 | 03:09:07 | 03:19:05 |
29 | 02:55:15 | 03:05:34 | 03:15:53 | 03:26:11 |
30 | 03:01:18 | 03:11:58 | 03:22:38 | 03:33:18 |
31 | 03:07:21 | 03:18:22 | 03:29:23 | 03:40:24 |
32 | 03:13:23 | 03:24:46 | 03:36:08 | 03:47:31 |
33 | 03:19:26 | 03:31:10 | 03:42:54 | 03:54:37 |
34 | 03:25:28 | 03:37:34 | 03:49:39 | 04:01:44 |
35 | 03:31:31 | 03:43:58 | 03:56:24 | 04:08:51 |
36 | 03:37:34 | 03:50:22 | 04:03:09 | 04:15:57 |
37 | 03:43:36 | 03:56:45 | 04:09:55 | 04:23:04 |
38 | 03:49:39 | 04:03:09 | 04:16:40 | 04:30:10 |
39 | 03:55:41 | 04:09:33 | 04:23:25 | 04:37:17 |
40 | 04:01:44 | 04:15:57 | 04:30:10 | 04:44:24 |
41 | 04:07:47 | 04:22:21 | 04:36:56 | 04:51:30 |
42 | 04:13:49 | 04:28:45 | 04:43:41 | 04:58:37 |
42,195 | 04:15:00 | 04:30:00 | 04:45:00 | 05:00:00 |
5) Marathon-Tempotabellen: 5:15 Stunden bis 6 Stunden
Zeilzeit | 05:15:00 | 05:30:00 | 05:45:00 | 06:00:00 |
---|---|---|---|---|
Pace | 07:27,9 | 07:49,2 | 08:10,6 | 08:31,9 |
1 | 00:07:28 | 00:07:49 | 00:08:11 | 00:08:32 |
2 | 00:14:56 | 00:15:38 | 00:16:21 | 00:17:04 |
3 | 00:22:24 | 00:23:28 | 00:24:32 | 00:25:36 |
4 | 00:29:52 | 00:31:17 | 00:32:42 | 00:34:08 |
5 | 00:37:20 | 00:39:06 | 00:40:53 | 00:42:40 |
6 | 00:44:48 | 00:46:55 | 00:49:03 | 00:51:11 |
7 | 00:52:15 | 00:54:45 | 00:57:14 | 00:59:43 |
8 | 00:59:43 | 01:02:34 | 01:05:25 | 01:08:15 |
9 | 01:07:11 | 01:10:23 | 01:13:35 | 01:16:47 |
10 | 01:14:39 | 01:18:12 | 01:21:46 | 01:25:19 |
11 | 01:22:07 | 01:26:02 | 01:29:56 | 01:33:51 |
12 | 01:29:35 | 01:33:51 | 01:38:07 | 01:42:23 |
13 | 01:37:03 | 01:41:40 | 01:46:18 | 01:50:55 |
14 | 01:44:31 | 01:49:29 | 01:54:28 | 01:59:27 |
15 | 01:51:59 | 01:57:19 | 02:02:39 | 02:07:59 |
16 | 01:59:27 | 02:05:08 | 02:10:49 | 02:16:31 |
17 | 02:06:55 | 02:12:57 | 02:19:00 | 02:25:02 |
18 | 02:14:23 | 02:20:46 | 02:27:10 | 02:33:34 |
19 | 02:21:50 | 02:28:36 | 02:35:21 | 02:42:06 |
20 | 02:29:18 | 02:36:25 | 02:43:32 | 02:50:38 |
21 | 02:36:46 | 02:44:14 | 02:51:42 | 02:59:10 |
21,097 | 02:37:30 | 02:45:00 | 02:52:30 | 03:00:00 |
22 | 02:44:14 | 02:52:03 | 02:59:53 | 03:07:42 |
23 | 02:51:42 | 02:59:53 | 03:08:03 | 03:16:14 |
24 | 02:59:10 | 03:07:42 | 03:16:14 | 03:24:46 |
25 | 03:06:38 | 03:15:31 | 03:24:24 | 03:33:18 |
26 | 03:14:06 | 03:23:20 | 03:32:35 | 03:41:50 |
27 | 03:21:34 | 03:31:10 | 03:40:46 | 03:50:22 |
28 | 03:29:02 | 03:38:59 | 03:48:56 | 03:58:53 |
29 | 03:36:30 | 03:46:48 | 03:57:07 | 04:07:25 |
30 | 03:43:58 | 03:54:37 | 04:05:17 | 04:15:57 |
31 | 03:51:26 | 04:02:27 | 04:13:28 | 04:24:29 |
32 | 03:58:53 | 04:10:16 | 04:21:39 | 04:33:01 |
33 | 04:06:21 | 04:18:05 | 04:29:49 | 04:41:33 |
34 | 04:13:49 | 04:25:54 | 04:38:00 | 04:50:05 |
35 | 04:21:17 | 04:33:44 | 04:46:10 | 04:58:37 |
36 | 04:28:45 | 04:41:33 | 04:54:21 | 05:07:09 |
37 | 04:36:13 | 04:49:22 | 05:02:31 | 05:15:41 |
38 | 04:43:41 | 04:57:11 | 05:10:42 | 05:24:13 |
39 | 04:51:09 | 05:05:01 | 05:18:53 | 05:32:44 |
40 | 04:58:37 | 05:12:50 | 05:27:03 | 05:41:16 |
41 | 05:06:05 | 05:20:39 | 05:35:14 | 05:49:48 |
42 | 05:13:33 | 05:28:28 | 05:43:24 | 05:58:20 |
42,195 | 05:15:00 | 05:30:00 | 05:45:00 | 06:00:00 |
Dazu passend: Marathon Pace-Rechner
PS: Du hast noch keinen passenden Trainingsplan? Auf HDsports findest du mehr als zehn Marathon-Trainingspläne:
In unserem E-Book hast du zudem mehr als 50 Trainingspläne (von 5 km bis Marathon) ein Leben lang immer zur Hand:
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