Wolltest du schon immer wissen, welches Lauftempo du laufen musst, um z.B. einen Halbmarathon unter 2 Stunden zu laufen? Mir persönlich gefällt die Tabelle auf lunonline.de sehr gut, da sie dir einen sehr guten Überblick verschafft. Dort kann man natürlich auch aus Spaß schauen, wie schnell man ungefähr laufen muss, um den Weltrekord im Marathon zu knacken. Auch beim Projekt von Nike, den Marathon unter 2 Stunden zu laufen, kann man sich berechnen lassen. Die Tabelle hilft dir dabei sehr gut, um deine Zielzeit realistisch einschätzen zu können. Bedenke aber immer, dass du im Vergleich zum Training beim Wettkampf etwas schneller läufst.
Wie hältst du dein Lauftempo kontant hoch?
Damit du deine Laufgeschwindigkeit konstant hoch halten kannst, ist es notwendig, genügend Dauer- und Intervallläufe zu absolvieren. Du solltest im Wettkampf nicht den Fehler machen, dich an einen zu schneller Läufer ranzuhängen. Versuche im Laufwettbewerb dein Tempo zu finden, dass du oft im Training gelaufen bist. Nur so schaffst du es, deine Bestzeit zu laufen. Durch das Adrenalin kann es sein, dass du automatisch etwas schneller läufst, was nicht schlimm ist. Achte nur darauf, dass du nicht überpace. Daher gibt es auf großen Laufevents sogeannte Pacemaker, die dir zur Zielzeit verhelfen. Es ist daher ratsam, bei solchen Läufen immer deine Laufuhr mitzunehmen. Ich selber habe auch einmal meine Laufuhr vergessen und konnte dann natürlich nicht einschätzen, wie schnell ich war. Schaue dir die Tabelle an und schaue dir an, welche Tempo du pro Kilometer laufen musst, um deine Zielzeit zu erreichen.
Hier findest du eine Übersicht, welches Lauftempo du laufen müsstest, um eine gewisse Zielzeit zu erreichen:
| Pace | 2 km | 3 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 42,195 km |
|---|---|---|---|---|---|---|---|---|---|---|
| 00:02:00 | 00:04:00 | 00:06:00 | 00:10:00 | 00:20:00 | 00:30:00 | 00:40:00 | 00:42:12 | 00:50:00 | 01:00:00 | 01:24:23 |
| 00:02:10 | 00:04:20 | 00:06:30 | 00:10:50 | 00:21:40 | 00:32:30 | 00:43:20 | 00:45:43 | 00:54:10 | 01:05:00 | 01:31:25 |
| 00:02:20 | 00:04:40 | 00:07:00 | 00:11:40 | 00:23:20 | 00:35:00 | 00:46:40 | 00:49:14 | 00:58:20 | 01:10:00 | 01:38:27 |
| 00:02:30 | 00:05:00 | 00:07:30 | 00:12:30 | 00:25:00 | 00:37:30 | 00:50:00 | 00:52:45 | 01:02:30 | 01:15:00 | 01:45:29 |
| 00:02:40 | 00:05:20 | 00:08:00 | 00:13:20 | 00:26:40 | 00:40:00 | 00:53:20 | 00:56:16 | 01:06:40 | 01:20:00 | 01:52:31 |
| 00:02:50 | 00:05:40 | 00:08:30 | 00:14:10 | 00:28:20 | 00:42:30 | 00:56:40 | 00:59:47 | 01:10:50 | 01:25:00 | 01:59:33 |
| 00:03:00 | 00:06:00 | 00:09:00 | 00:15:00 | 00:30:00 | 00:45:00 | 01:00:00 | 01:03:18 | 01:15:00 | 01:30:00 | 02:06:35 |
| 00:03:10 | 00:06:20 | 00:09:30 | 00:15:50 | 00:31:40 | 00:47:30 | 01:03:20 | 01:06:49 | 01:19:10 | 01:35:00 | 02:13:37 |
| 00:03:20 | 00:06:40 | 00:10:00 | 00:16:40 | 00:33:20 | 00:50:00 | 01:06:40 | 01:10:20 | 01:23:20 | 01:40:00 | 02:20:39 |
| 00:03:30 | 00:07:00 | 00:10:30 | 00:17:30 | 00:35:00 | 00:52:30 | 01:10:00 | 01:13:51 | 01:27:30 | 01:45:00 | 02:27:41 |
| 00:03:40 | 00:07:20 | 00:11:00 | 00:18:20 | 00:36:40 | 00:55:00 | 01:13:20 | 01:17:22 | 01:31:40 | 01:50:00 | 02:34:43 |
| 00:03:50 | 00:07:40 | 00:11:30 | 00:19:10 | 00:38:20 | 00:57:30 | 01:16:40 | 01:20:53 | 01:35:50 | 01:55:00 | 02:41:45 |
| 00:04:00 | 00:08:00 | 00:12:00 | 00:20:00 | 00:40:00 | 01:00:00 | 01:20:00 | 01:24:24 | 01:40:00 | 02:00:00 | 02:48:47 |
| 00:04:10 | 00:08:20 | 00:12:30 | 00:20:50 | 00:41:40 | 01:02:30 | 01:23:20 | 01:27:55 | 01:44:10 | 02:05:00 | 02:55:49 |
| 00:04:20 | 00:08:40 | 00:13:00 | 00:21:40 | 00:43:20 | 01:05:00 | 01:26:40 | 01:31:26 | 01:48:20 | 02:10:00 | 03:02:51 |
| 00:04:30 | 00:09:00 | 00:13:30 | 00:22:30 | 00:45:00 | 01:07:30 | 01:30:00 | 01:34:57 | 01:52:30 | 02:15:00 | 03:09:53 |
| 00:04:40 | 00:09:20 | 00:14:00 | 00:23:20 | 00:46:40 | 01:10:00 | 01:33:20 | 01:38:28 | 01:56:40 | 02:20:00 | 03:16:55 |
| 00:04:50 | 00:09:40 | 00:14:30 | 00:24:10 | 00:48:20 | 01:12:30 | 01:36:40 | 01:41:59 | 02:00:50 | 02:25:00 | 03:23:57 |
| 00:05:00 | 00:10:00 | 00:15:00 | 00:25:00 | 00:50:00 | 01:15:00 | 01:40:00 | 01:45:30 | 02:05:00 | 02:30:00 | 03:30:58 |
| 00:05:10 | 00:10:20 | 00:15:30 | 00:25:50 | 00:51:40 | 01:17:30 | 01:43:20 | 01:49:01 | 02:09:10 | 02:35:00 | 03:38:00 |
| 00:05:20 | 00:10:40 | 00:16:00 | 00:26:40 | 00:53:20 | 01:20:00 | 01:46:40 | 01:52:32 | 02:13:20 | 02:40:00 | 03:45:02 |
| 00:05:30 | 00:11:00 | 00:16:30 | 00:27:30 | 00:55:00 | 01:22:30 | 01:50:00 | 01:56:03 | 02:17:30 | 02:45:00 | 03:52:04 |
| 00:05:40 | 00:11:20 | 00:17:00 | 00:28:20 | 00:56:40 | 01:25:00 | 01:53:20 | 01:59:34 | 02:21:40 | 02:50:00 | 03:59:06 |
| 00:05:50 | 00:11:40 | 00:17:30 | 00:29:10 | 00:58:20 | 01:27:30 | 01:56:40 | 02:03:05 | 02:25:50 | 02:55:00 | 04:06:08 |
| 00:06:00 | 00:12:00 | 00:18:00 | 00:30:00 | 01:00:00 | 01:30:00 | 02:00:00 | 02:06:36 | 02:30:00 | 03:00:00 | 04:13:10 |
| 00:06:10 | 00:12:20 | 00:18:30 | 00:30:50 | 01:01:40 | 01:32:30 | 02:03:20 | 02:10:07 | 02:34:10 | 03:05:00 | 04:20:12 |
| 00:06:20 | 00:12:40 | 00:19:00 | 00:31:40 | 01:03:20 | 01:35:00 | 02:06:40 | 02:13:38 | 02:38:20 | 03:10:00 | 04:27:14 |
| 00:06:30 | 00:13:00 | 00:19:30 | 00:32:30 | 01:05:00 | 01:37:30 | 02:10:00 | 02:17:09 | 02:42:30 | 03:15:00 | 04:34:16 |
| 00:06:40 | 00:13:20 | 00:20:00 | 00:33:20 | 01:06:40 | 01:40:00 | 02:13:20 | 02:20:40 | 02:46:40 | 03:20:00 | 04:41:18 |
| 00:06:50 | 00:13:40 | 00:20:30 | 00:34:10 | 01:08:20 | 01:42:30 | 02:16:40 | 02:24:11 | 02:50:50 | 03:25:00 | 04:48:20 |
| 00:07:00 | 00:14:00 | 00:21:00 | 00:35:00 | 01:10:00 | 01:45:00 | 02:20:00 | 02:27:42 | 02:55:00 | 03:30:00 | 04:55:22 |
| 00:07:10 | 00:14:20 | 00:21:30 | 00:35:50 | 01:11:40 | 01:47:30 | 02:23:20 | 02:31:13 | 02:59:10 | 03:35:00 | 05:02:24 |
| 00:07:20 | 00:14:40 | 00:22:00 | 00:36:40 | 01:13:20 | 01:50:00 | 02:26:40 | 02:34:44 | 03:03:20 | 03:40:00 | 05:09:26 |
| 00:07:30 | 00:15:00 | 00:22:30 | 00:37:30 | 01:15:00 | 01:52:30 | 02:30:00 | 02:38:15 | 03:07:30 | 03:45:00 | 05:16:28 |
| 00:07:40 | 00:15:20 | 00:23:00 | 00:38:20 | 01:16:40 | 01:55:00 | 02:33:20 | 02:41:46 | 03:11:40 | 03:50:00 | 05:23:30 |
| 00:07:50 | 00:15:40 | 00:23:30 | 00:39:10 | 01:18:20 | 01:57:30 | 02:36:40 | 02:45:17 | 03:15:50 | 03:55:00 | 05:30:32 |
| 00:08:00 | 00:16:00 | 00:24:00 | 00:40:00 | 01:20:00 | 02:00:00 | 02:40:00 | 02:48:48 | 03:20:00 | 04:00:00 | 05:37:34 |
| 00:08:10 | 00:16:20 | 00:24:30 | 00:40:50 | 01:21:40 | 02:02:30 | 02:43:20 | 02:52:19 | 03:24:10 | 04:05:00 | 05:44:36 |
| 00:08:20 | 00:16:40 | 00:25:00 | 00:41:40 | 01:23:20 | 02:05:00 | 02:46:40 | 02:55:50 | 03:28:20 | 04:10:00 | 05:51:37 |
| 00:08:30 | 00:17:00 | 00:25:30 | 00:42:30 | 01:25:00 | 02:07:30 | 02:50:00 | 02:59:21 | 03:32:30 | 04:15:00 | 05:58:39 |
| 00:08:40 | 00:17:20 | 00:26:00 | 00:43:20 | 01:26:40 | 02:10:00 | 02:53:20 | 03:02:52 | 03:36:40 | 04:20:00 | 06:05:41 |
| 00:08:50 | 00:17:40 | 00:26:30 | 00:44:10 | 01:28:20 | 02:12:30 | 02:56:40 | 03:06:23 | 03:40:50 | 04:25:00 | 06:12:43 |
| 00:09:00 | 00:18:00 | 00:27:00 | 00:45:00 | 01:30:00 | 02:15:00 | 03:00:00 | 03:09:54 | 03:45:00 | 04:30:00 | 06:19:45 |
| 00:09:10 | 00:18:20 | 00:27:30 | 00:45:50 | 01:31:40 | 02:17:30 | 03:03:20 | 03:13:25 | 03:49:10 | 04:35:00 | 06:26:47 |
| 00:09:20 | 00:18:40 | 00:28:00 | 00:46:40 | 01:33:20 | 02:20:00 | 03:06:40 | 03:16:56 | 03:53:20 | 04:40:00 | 06:33:49 |
| 00:09:30 | 00:19:00 | 00:28:30 | 00:47:30 | 01:35:00 | 02:22:30 | 03:10:00 | 03:20:27 | 03:57:30 | 04:45:00 | 06:40:51 |
| 00:09:40 | 00:19:20 | 00:29:00 | 00:48:20 | 01:36:40 | 02:25:00 | 03:13:20 | 03:23:58 | 04:01:40 | 04:50:00 | 06:47:53 |
| 00:09:50 | 00:19:40 | 00:29:30 | 00:49:10 | 01:38:20 | 02:27:30 | 03:16:40 | 03:27:29 | 04:05:50 | 04:55:00 | 06:54:55 |
| 00:10:00 | 00:20:00 | 00:30:00 | 00:50:00 | 01:40:00 | 02:30:00 | 03:20:00 | 03:31:00 | 04:10:00 | 05:00:00 | 07:01:57 |
| 00:10:10 | 00:20:20 | 00:30:30 | 00:50:50 | 01:41:40 | 02:32:30 | 03:23:20 | 03:34:31 | 04:14:10 | 05:05:00 | 07:08:59 |
| 00:10:20 | 00:20:40 | 00:31:00 | 00:51:40 | 01:43:20 | 02:35:00 | 03:26:40 | 03:38:02 | 04:18:20 | 05:10:00 | 07:16:01 |
| 00:10:30 | 00:21:00 | 00:31:30 | 00:52:30 | 01:45:00 | 02:37:30 | 03:30:00 | 03:41:33 | 04:22:30 | 05:15:00 | 07:23:03 |
| 00:10:40 | 00:21:20 | 00:32:00 | 00:53:20 | 01:46:40 | 02:40:00 | 03:33:20 | 03:45:04 | 04:26:40 | 05:20:00 | 07:30:05 |
| 00:10:50 | 00:21:40 | 00:32:30 | 00:54:10 | 01:48:20 | 02:42:30 | 03:36:40 | 03:48:35 | 04:30:50 | 05:25:00 | 07:37:07 |
| 00:11:00 | 00:22:00 | 00:33:00 | 00:55:00 | 01:50:00 | 02:45:00 | 03:40:00 | 03:52:06 | 04:35:00 | 05:30:00 | 07:44:09 |
| 00:11:10 | 00:22:20 | 00:33:30 | 00:55:50 | 01:51:40 | 02:47:30 | 03:43:20 | 03:55:37 | 04:39:10 | 05:35:00 | 07:51:11 |
| 00:11:20 | 00:22:40 | 00:34:00 | 00:56:40 | 01:53:20 | 02:50:00 | 03:46:40 | 03:59:08 | 04:43:20 | 05:40:00 | 07:58:13 |
| 00:11:30 | 00:23:00 | 00:34:30 | 00:57:30 | 01:55:00 | 02:52:30 | 03:50:00 | 04:02:39 | 04:47:30 | 05:45:00 | 08:05:15 |
| 00:11:40 | 00:23:20 | 00:35:00 | 00:58:20 | 01:56:40 | 02:55:00 | 03:53:20 | 04:06:10 | 04:51:40 | 05:50:00 | 08:12:16 |
| 00:11:50 | 00:23:40 | 00:35:30 | 00:59:10 | 01:58:20 | 02:57:30 | 03:56:40 | 04:09:41 | 04:55:50 | 05:55:00 | 08:19:18 |
| 00:12:00 | 00:24:00 | 00:36:00 | 01:00:00 | 02:00:00 | 03:00:00 | 04:00:00 | 04:13:12 | 05:00:00 | 06:00:00 | 08:26:20 |
| 00:12:10 | 00:24:20 | 00:36:30 | 01:00:50 | 02:01:40 | 03:02:30 | 04:03:20 | 04:16:43 | 05:04:10 | 06:05:00 | 08:33:22 |
| 00:12:20 | 00:24:40 | 00:37:00 | 01:01:40 | 02:03:20 | 03:05:00 | 04:06:40 | 04:20:14 | 05:08:20 | 06:10:00 | 08:40:24 |
| 00:12:30 | 00:25:00 | 00:37:30 | 01:02:30 | 02:05:00 | 03:07:30 | 04:10:00 | 04:23:45 | 05:12:30 | 06:15:00 | 08:47:26 |
| 00:12:40 | 00:25:20 | 00:38:00 | 01:03:20 | 02:06:40 | 03:10:00 | 04:13:20 | 04:27:16 | 05:16:40 | 06:20:00 | 08:54:28 |
| 00:12:50 | 00:25:40 | 00:38:30 | 01:04:10 | 02:08:20 | 03:12:30 | 04:16:40 | 04:30:47 | 05:20:50 | 06:25:00 | 09:01:30 |
| 00:13:00 | 00:26:00 | 00:39:00 | 01:05:00 | 02:10:00 | 03:15:00 | 04:20:00 | 04:34:18 | 05:25:00 | 06:30:00 | 09:08:32 |
| 00:13:10 | 00:26:20 | 00:39:30 | 01:05:50 | 02:11:40 | 03:17:30 | 04:23:20 | 04:37:49 | 05:29:10 | 06:35:00 | 09:15:34 |
| 00:13:20 | 00:26:40 | 00:40:00 | 01:06:40 | 02:13:20 | 03:20:00 | 04:26:40 | 04:41:20 | 05:33:20 | 06:40:00 | 09:22:36 |
| 00:13:30 | 00:27:00 | 00:40:30 | 01:07:30 | 02:15:00 | 03:22:30 | 04:30:00 | 04:44:51 | 05:37:30 | 06:45:00 | 09:29:38 |
| 00:13:40 | 00:27:20 | 00:41:00 | 01:08:20 | 02:16:40 | 03:25:00 | 04:33:20 | 04:48:22 | 05:41:40 | 06:50:00 | 09:36:40 |
| 00:13:50 | 00:27:40 | 00:41:30 | 01:09:10 | 02:18:20 | 03:27:30 | 04:36:40 | 04:51:53 | 05:45:50 | 06:55:00 | 09:43:42 |
| 00:14:00 | 00:28:00 | 00:42:00 | 01:10:00 | 02:20:00 | 03:30:00 | 04:40:00 | 04:55:24 | 05:50:00 | 07:00:00 | 09:50:44 |
| 00:14:10 | 00:28:20 | 00:42:30 | 01:10:50 | 02:21:40 | 03:32:30 | 04:43:20 | 04:58:55 | 05:54:10 | 07:05:00 | 09:57:46 |
| 00:14:20 | 00:28:40 | 00:43:00 | 01:11:40 | 02:23:20 | 03:35:00 | 04:46:40 | 05:02:26 | 05:58:20 | 07:10:00 | 10:04:48 |
| 00:14:30 | 00:29:00 | 00:43:30 | 01:12:30 | 02:25:00 | 03:37:30 | 04:50:00 | 05:05:57 | 06:02:30 | 07:15:00 | 10:11:50 |
| 00:14:40 | 00:29:20 | 00:44:00 | 01:13:20 | 02:26:40 | 03:40:00 | 04:53:20 | 05:09:28 | 06:06:40 | 07:20:00 | 10:18:52 |
| 00:14:50 | 00:29:40 | 00:44:30 | 01:14:10 | 02:28:20 | 03:42:30 | 04:56:40 | 05:12:59 | 06:10:50 | 07:25:00 | 10:25:54 |
| 00:15:00 | 00:30:00 | 00:45:00 | 01:15:00 | 02:30:00 | 03:45:00 | 05:00:00 | 05:16:30 | 06:15:00 | 07:30:00 | 10:32:55 |
Mein Name ist Quang und ich bin leidenschaftlicher Läufer. Mit meinem Laufblog möchte ich euch alles rund um das Thema Laufen aus meiner Sicht berichten und euch dabei helfen, durch das Laufen fitter zu werden! Hier findest du alles rund um das Laufen, das Lauftraining, die Laufernährung und vieles mehr!
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