È possibile utilizzare questa tabella dei ritmi nella fascia di tempo 4:00 – 4:59 minuti per determinare i tempi target per le distanze di gara abituali. Essa fornisce una buona panoramica di come i singoli ritmi/velocità nell’intervallo di 4 minuti differiscono per le distanze e i tempi di arrivo.
| Pace | 2 km | 3 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 42,195 km |
|---|---|---|---|---|---|---|---|---|---|---|
| 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 |
| 00:04:01 | 00:08:02 | 00:12:03 | 00:20:05 | 00:40:10 | 01:00:15 | 01:20:20 | 01:24:45 | 01:40:25 | 02:00:30 | 02:49:29 |
| 00:04:02 | 00:08:04 | 00:12:06 | 00:20:10 | 00:40:20 | 01:00:30 | 01:20:40 | 01:25:06 | 01:40:50 | 02:01:00 | 02:50:11 |
| 00:04:03 | 00:08:06 | 00:12:09 | 00:20:15 | 00:40:30 | 01:00:45 | 01:21:00 | 01:25:27 | 01:41:15 | 02:01:30 | 02:50:53 |
| 00:04:04 | 00:08:08 | 00:12:12 | 00:20:20 | 00:40:40 | 01:01:00 | 01:21:20 | 01:25:48 | 01:41:40 | 02:02:00 | 02:51:36 |
| 00:04:05 | 00:08:10 | 00:12:15 | 00:20:25 | 00:40:50 | 01:01:15 | 01:21:40 | 01:26:09 | 01:42:05 | 02:02:30 | 02:52:18 |
| 00:04:06 | 00:08:12 | 00:12:18 | 00:20:30 | 00:41:00 | 01:01:30 | 01:22:00 | 01:26:31 | 01:42:30 | 02:03:00 | 02:53:00 |
| 00:04:07 | 00:08:14 | 00:12:21 | 00:20:35 | 00:41:10 | 01:01:45 | 01:22:20 | 01:26:52 | 01:42:55 | 02:03:30 | 02:53:42 |
| 00:04:08 | 00:08:16 | 00:12:24 | 00:20:40 | 00:41:20 | 01:02:00 | 01:22:40 | 01:27:13 | 01:43:20 | 02:04:00 | 02:54:24 |
| 00:04:09 | 00:08:18 | 00:12:27 | 00:20:45 | 00:41:30 | 01:02:15 | 01:23:00 | 01:27:34 | 01:43:45 | 02:04:30 | 02:55:07 |
| 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 |
| 00:04:11 | 00:08:22 | 00:12:33 | 00:20:55 | 00:41:50 | 01:02:45 | 01:23:40 | 01:28:16 | 01:44:35 | 02:05:30 | 02:56:31 |
| 00:04:12 | 00:08:24 | 00:12:36 | 00:21:00 | 00:42:00 | 01:03:00 | 01:24:00 | 01:28:37 | 01:45:00 | 02:06:00 | 02:57:13 |
| 00:04:13 | 00:08:26 | 00:12:39 | 00:21:05 | 00:42:10 | 01:03:15 | 01:24:20 | 01:28:58 | 01:45:25 | 02:06:30 | 02:57:55 |
| 00:04:14 | 00:08:28 | 00:12:42 | 00:21:10 | 00:42:20 | 01:03:30 | 01:24:40 | 01:29:19 | 01:45:50 | 02:07:00 | 02:58:38 |
| 00:04:15 | 00:08:30 | 00:12:45 | 00:21:15 | 00:42:30 | 01:03:45 | 01:25:00 | 01:29:40 | 01:46:15 | 02:07:30 | 02:59:20 |
| 00:04:16 | 00:08:32 | 00:12:48 | 00:21:20 | 00:42:40 | 01:04:00 | 01:25:20 | 01:30:02 | 01:46:40 | 02:08:00 | 03:00:02 |
| 00:04:17 | 00:08:34 | 00:12:51 | 00:21:25 | 00:42:50 | 01:04:15 | 01:25:40 | 01:30:23 | 01:47:05 | 02:08:30 | 03:00:44 |
| 00:04:18 | 00:08:36 | 00:12:54 | 00:21:30 | 00:43:00 | 01:04:30 | 01:26:00 | 01:30:44 | 01:47:30 | 02:09:00 | 03:01:26 |
| 00:04:19 | 00:08:38 | 00:12:57 | 00:21:35 | 00:43:10 | 01:04:45 | 01:26:20 | 01:31:05 | 01:47:55 | 02:09:30 | 03:02:09 |
| 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 |
| 00:04:21 | 00:08:42 | 00:13:03 | 00:21:45 | 00:43:30 | 01:05:15 | 01:27:00 | 01:31:47 | 01:48:45 | 02:10:30 | 03:03:33 |
| 00:04:22 | 00:08:44 | 00:13:06 | 00:21:50 | 00:43:40 | 01:05:30 | 01:27:20 | 01:32:08 | 01:49:10 | 02:11:00 | 03:04:15 |
| 00:04:23 | 00:08:46 | 00:13:09 | 00:21:55 | 00:43:50 | 01:05:45 | 01:27:40 | 01:32:29 | 01:49:35 | 02:11:30 | 03:04:57 |
| 00:04:24 | 00:08:48 | 00:13:12 | 00:22:00 | 00:44:00 | 01:06:00 | 01:28:00 | 01:32:50 | 01:50:00 | 02:12:00 | 03:05:39 |
| 00:04:25 | 00:08:50 | 00:13:15 | 00:22:05 | 00:44:10 | 01:06:15 | 01:28:20 | 01:33:11 | 01:50:25 | 02:12:30 | 03:06:22 |
| 00:04:26 | 00:08:52 | 00:13:18 | 00:22:10 | 00:44:20 | 01:06:30 | 01:28:40 | 01:33:33 | 01:50:50 | 02:13:00 | 03:07:04 |
| 00:04:27 | 00:08:54 | 00:13:21 | 00:22:15 | 00:44:30 | 01:06:45 | 01:29:00 | 01:33:54 | 01:51:15 | 02:13:30 | 03:07:46 |
| 00:04:28 | 00:08:56 | 00:13:24 | 00:22:20 | 00:44:40 | 01:07:00 | 01:29:20 | 01:34:15 | 01:51:40 | 02:14:00 | 03:08:28 |
| 00:04:29 | 00:08:58 | 00:13:27 | 00:22:25 | 00:44:50 | 01:07:15 | 01:29:40 | 01:34:36 | 01:52:05 | 02:14:30 | 03:09:10 |
| 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 |
| 00:04:31 | 00:09:02 | 00:13:33 | 00:22:35 | 00:45:10 | 01:07:45 | 01:30:20 | 01:35:18 | 01:52:55 | 02:15:30 | 03:10:35 |
| 00:04:32 | 00:09:04 | 00:13:36 | 00:22:40 | 00:45:20 | 01:08:00 | 01:30:40 | 01:35:39 | 01:53:20 | 02:16:00 | 03:11:17 |
| 00:04:33 | 00:09:06 | 00:13:39 | 00:22:45 | 00:45:30 | 01:08:15 | 01:31:00 | 01:36:00 | 01:53:45 | 02:16:30 | 03:11:59 |
| 00:04:34 | 00:09:08 | 00:13:42 | 00:22:50 | 00:45:40 | 01:08:30 | 01:31:20 | 01:36:21 | 01:54:10 | 02:17:00 | 03:12:41 |
| 00:04:35 | 00:09:10 | 00:13:45 | 00:22:55 | 00:45:50 | 01:08:45 | 01:31:40 | 01:36:42 | 01:54:35 | 02:17:30 | 03:13:24 |
| 00:04:36 | 00:09:12 | 00:13:48 | 00:23:00 | 00:46:00 | 01:09:00 | 01:32:00 | 01:37:04 | 01:55:00 | 02:18:00 | 03:14:06 |
| 00:04:37 | 00:09:14 | 00:13:51 | 00:23:05 | 00:46:10 | 01:09:15 | 01:32:20 | 01:37:25 | 01:55:25 | 02:18:30 | 03:14:48 |
| 00:04:38 | 00:09:16 | 00:13:54 | 00:23:10 | 00:46:20 | 01:09:30 | 01:32:40 | 01:37:46 | 01:55:50 | 02:19:00 | 03:15:30 |
| 00:04:39 | 00:09:18 | 00:13:57 | 00:23:15 | 00:46:30 | 01:09:45 | 01:33:00 | 01:38:07 | 01:56:15 | 02:19:30 | 03:16:12 |
| 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 |
| 00:04:41 | 00:09:22 | 00:14:03 | 00:23:25 | 00:46:50 | 01:10:15 | 01:33:40 | 01:38:49 | 01:57:05 | 02:20:30 | 03:17:37 |
| 00:04:42 | 00:09:24 | 00:14:06 | 00:23:30 | 00:47:00 | 01:10:30 | 01:34:00 | 01:39:10 | 01:57:30 | 02:21:00 | 03:18:19 |
| 00:04:43 | 00:09:26 | 00:14:09 | 00:23:35 | 00:47:10 | 01:10:45 | 01:34:20 | 01:39:31 | 01:57:55 | 02:21:30 | 03:19:01 |
| 00:04:44 | 00:09:28 | 00:14:12 | 00:23:40 | 00:47:20 | 01:11:00 | 01:34:40 | 01:39:52 | 01:58:20 | 02:22:00 | 03:19:43 |
| 00:04:45 | 00:09:30 | 00:14:15 | 00:23:45 | 00:47:30 | 01:11:15 | 01:35:00 | 01:40:13 | 01:58:45 | 02:22:30 | 03:20:26 |
| 00:04:46 | 00:09:32 | 00:14:18 | 00:23:50 | 00:47:40 | 01:11:30 | 01:35:20 | 01:40:35 | 01:59:10 | 02:23:00 | 03:21:08 |
| 00:04:47 | 00:09:34 | 00:14:21 | 00:23:55 | 00:47:50 | 01:11:45 | 01:35:40 | 01:40:56 | 01:59:35 | 02:23:30 | 03:21:50 |
| 00:04:48 | 00:09:36 | 00:14:24 | 00:24:00 | 00:48:00 | 01:12:00 | 01:36:00 | 01:41:17 | 02:00:00 | 02:24:00 | 03:22:32 |
| 00:04:49 | 00:09:38 | 00:14:27 | 00:24:05 | 00:48:10 | 01:12:15 | 01:36:20 | 01:41:38 | 02:00:25 | 02:24:30 | 03:23:14 |
| 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 |
| 00:04:51 | 00:09:42 | 00:14:33 | 00:24:15 | 00:48:30 | 01:12:45 | 01:37:00 | 01:42:20 | 02:01:15 | 02:25:30 | 03:24:39 |
| 00:04:52 | 00:09:44 | 00:14:36 | 00:24:20 | 00:48:40 | 01:13:00 | 01:37:20 | 01:42:41 | 02:01:40 | 02:26:00 | 03:25:21 |
| 00:04:53 | 00:09:46 | 00:14:39 | 00:24:25 | 00:48:50 | 01:13:15 | 01:37:40 | 01:43:02 | 02:02:05 | 02:26:30 | 03:26:03 |
| 00:04:54 | 00:09:48 | 00:14:42 | 00:24:30 | 00:49:00 | 01:13:30 | 01:38:00 | 01:43:23 | 02:02:30 | 02:27:00 | 03:26:45 |
| 00:04:55 | 00:09:50 | 00:14:45 | 00:24:35 | 00:49:10 | 01:13:45 | 01:38:20 | 01:43:44 | 02:02:55 | 02:27:30 | 03:27:28 |
| 00:04:56 | 00:09:52 | 00:14:48 | 00:24:40 | 00:49:20 | 01:14:00 | 01:38:40 | 01:44:06 | 02:03:20 | 02:28:00 | 03:28:10 |
| 00:04:57 | 00:09:54 | 00:14:51 | 00:24:45 | 00:49:30 | 01:14:15 | 01:39:00 | 01:44:27 | 02:03:45 | 02:28:30 | 03:28:52 |
| 00:04:58 | 00:09:56 | 00:14:54 | 00:24:50 | 00:49:40 | 01:14:30 | 01:39:20 | 01:44:48 | 02:04:10 | 02:29:00 | 03:29:34 |
| 00:04:59 | 00:09:58 | 00:14:57 | 00:24:55 | 00:49:50 | 01:14:45 | 01:39:40 | 01:45:09 | 02:04:35 | 02:29:30 | 03:30:16 |
Qui potete trovare altri intervalli di ritmo
- Panoramica Passo 2:00 – 15:00 minuti al chilometro con intervalli di 10 secondi
- Passo 2:00 – 2:59 minuti al chilometro
- Passo 3:00 – 3:59 minuti al chilometro
- Passo 4:00 – 4:59 minuti al chilometro
- Passo 5:00 – 5:59 minuti al chilometro
- Passo 6:00 – 6:59 minuti al chilometro
- Passo 7:00 – 7:59 minuti al chilometro
- Passo 8:00 – 8:59 minuti al chilometro
- Passo 9:00 – 9:59 minuti al chilometro
- Passo 10:00 – 10:59 minuti al chilometro
- Passo 11:00 – 11:59 minuti al chilometro
- Passo 12:00 – 12:59 minuti al chilometro
- Passo 13:00 – 13:59 minuti al chilometro
- Passo 14:00 – 14:59 minuti al chilometro
