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.https://vg04.met.vgwort.de/na/05a1fb9cd15e489db5208474adb81dd3

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

Zeilzeit02:10:0002:20:0002:30:0002:40:00
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

Zeilzeit02:45:0002:48:4502:50:0003:00:00
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

Zeilzeit03:15:0003:30:0003:45:0004:00:00
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

Zeilzeit04:15:0004:30:0004:45:0005:00:00
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

Zeilzeit05:15:0005:30:0005:45:0006:00:00
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:

PS: Du hast noch keinen passenden Trainingsplan? Auf HDsports findest du mehr als zehn Marathon-Trainingspläne:

Zu den Trainingsplänen

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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