È possibile utilizzare questa tabella dei ritmi nella fascia di tempo 7:00 – 7:59 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 7 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 |
|---|---|---|---|---|---|---|---|---|---|---|
| 00:07:00 | 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 |
| 00:07:01 | 00:14:02 | 00:21:03 | 00:35:05 | 01:10:10 | 01:45:15 | 02:20:20 | 02:28:03 | 02:55:25 | 03:30:30 | 04:56:04 |
| 00:07:02 | 00:14:04 | 00:21:06 | 00:35:10 | 01:10:20 | 01:45:30 | 02:20:40 | 02:28:24 | 02:55:50 | 03:31:00 | 04:56:46 |
| 00:07:03 | 00:14:06 | 00:21:09 | 00:35:15 | 01:10:30 | 01:45:45 | 02:21:00 | 02:28:45 | 02:56:15 | 03:31:30 | 04:57:28 |
| 00:07:04 | 00:14:08 | 00:21:12 | 00:35:20 | 01:10:40 | 01:46:00 | 02:21:20 | 02:29:06 | 02:56:40 | 03:32:00 | 04:58:11 |
| 00:07:05 | 00:14:10 | 00:21:15 | 00:35:25 | 01:10:50 | 01:46:15 | 02:21:40 | 02:29:27 | 02:57:05 | 03:32:30 | 04:58:53 |
| 00:07:06 | 00:14:12 | 00:21:18 | 00:35:30 | 01:11:00 | 01:46:30 | 02:22:00 | 02:29:49 | 02:57:30 | 03:33:00 | 04:59:35 |
| 00:07:07 | 00:14:14 | 00:21:21 | 00:35:35 | 01:11:10 | 01:46:45 | 02:22:20 | 02:30:10 | 02:57:55 | 03:33:30 | 05:00:17 |
| 00:07:08 | 00:14:16 | 00:21:24 | 00:35:40 | 01:11:20 | 01:47:00 | 02:22:40 | 02:30:31 | 02:58:20 | 03:34:00 | 05:00:59 |
| 00:07:09 | 00:14:18 | 00:21:27 | 00:35:45 | 01:11:30 | 01:47:15 | 02:23:00 | 02:30:52 | 02:58:45 | 03:34:30 | 05:01:42 |
| 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 |
| 00:07:11 | 00:14:22 | 00:21:33 | 00:35:55 | 01:11:50 | 01:47:45 | 02:23:40 | 02:31:34 | 02:59:35 | 03:35:30 | 05:03:06 |
| 00:07:12 | 00:14:24 | 00:21:36 | 00:36:00 | 01:12:00 | 01:48:00 | 02:24:00 | 02:31:55 | 03:00:00 | 03:36:00 | 05:03:48 |
| 00:07:13 | 00:14:26 | 00:21:39 | 00:36:05 | 01:12:10 | 01:48:15 | 02:24:20 | 02:32:16 | 03:00:25 | 03:36:30 | 05:04:30 |
| 00:07:14 | 00:14:28 | 00:21:42 | 00:36:10 | 01:12:20 | 01:48:30 | 02:24:40 | 02:32:37 | 03:00:50 | 03:37:00 | 05:05:13 |
| 00:07:15 | 00:14:30 | 00:21:45 | 00:36:15 | 01:12:30 | 01:48:45 | 02:25:00 | 02:32:58 | 03:01:15 | 03:37:30 | 05:05:55 |
| 00:07:16 | 00:14:32 | 00:21:48 | 00:36:20 | 01:12:40 | 01:49:00 | 02:25:20 | 02:33:20 | 03:01:40 | 03:38:00 | 05:06:37 |
| 00:07:17 | 00:14:34 | 00:21:51 | 00:36:25 | 01:12:50 | 01:49:15 | 02:25:40 | 02:33:41 | 03:02:05 | 03:38:30 | 05:07:19 |
| 00:07:18 | 00:14:36 | 00:21:54 | 00:36:30 | 01:13:00 | 01:49:30 | 02:26:00 | 02:34:02 | 03:02:30 | 03:39:00 | 05:08:01 |
| 00:07:19 | 00:14:38 | 00:21:57 | 00:36:35 | 01:13:10 | 01:49:45 | 02:26:20 | 02:34:23 | 03:02:55 | 03:39:30 | 05:08:44 |
| 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 |
| 00:07:21 | 00:14:42 | 00:22:03 | 00:36:45 | 01:13:30 | 01:50:15 | 02:27:00 | 02:35:05 | 03:03:45 | 03:40:30 | 05:10:08 |
| 00:07:22 | 00:14:44 | 00:22:06 | 00:36:50 | 01:13:40 | 01:50:30 | 02:27:20 | 02:35:26 | 03:04:10 | 03:41:00 | 05:10:50 |
| 00:07:23 | 00:14:46 | 00:22:09 | 00:36:55 | 01:13:50 | 01:50:45 | 02:27:40 | 02:35:47 | 03:04:35 | 03:41:30 | 05:11:32 |
| 00:07:24 | 00:14:48 | 00:22:12 | 00:37:00 | 01:14:00 | 01:51:00 | 02:28:00 | 02:36:08 | 03:05:00 | 03:42:00 | 05:12:15 |
| 00:07:25 | 00:14:50 | 00:22:15 | 00:37:05 | 01:14:10 | 01:51:15 | 02:28:20 | 02:36:29 | 03:05:25 | 03:42:30 | 05:12:57 |
| 00:07:26 | 00:14:52 | 00:22:18 | 00:37:10 | 01:14:20 | 01:51:30 | 02:28:40 | 02:36:51 | 03:05:50 | 03:43:00 | 05:13:39 |
| 00:07:27 | 00:14:54 | 00:22:21 | 00:37:15 | 01:14:30 | 01:51:45 | 02:29:00 | 02:37:12 | 03:06:15 | 03:43:30 | 05:14:21 |
| 00:07:28 | 00:14:56 | 00:22:24 | 00:37:20 | 01:14:40 | 01:52:00 | 02:29:20 | 02:37:33 | 03:06:40 | 03:44:00 | 05:15:03 |
| 00:07:29 | 00:14:58 | 00:22:27 | 00:37:25 | 01:14:50 | 01:52:15 | 02:29:40 | 02:37:54 | 03:07:05 | 03:44:30 | 05:15:46 |
| 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 |
| 00:07:31 | 00:15:02 | 00:22:33 | 00:37:35 | 01:15:10 | 01:52:45 | 02:30:20 | 02:38:36 | 03:07:55 | 03:45:30 | 05:17:10 |
| 00:07:32 | 00:15:04 | 00:22:36 | 00:37:40 | 01:15:20 | 01:53:00 | 02:30:40 | 02:38:57 | 03:08:20 | 03:46:00 | 05:17:52 |
| 00:07:33 | 00:15:06 | 00:22:39 | 00:37:45 | 01:15:30 | 01:53:15 | 02:31:00 | 02:39:18 | 03:08:45 | 03:46:30 | 05:18:34 |
| 00:07:34 | 00:15:08 | 00:22:42 | 00:37:50 | 01:15:40 | 01:53:30 | 02:31:20 | 02:39:39 | 03:09:10 | 03:47:00 | 05:19:17 |
| 00:07:35 | 00:15:10 | 00:22:45 | 00:37:55 | 01:15:50 | 01:53:45 | 02:31:40 | 02:40:00 | 03:09:35 | 03:47:30 | 05:19:59 |
| 00:07:36 | 00:15:12 | 00:22:48 | 00:38:00 | 01:16:00 | 01:54:00 | 02:32:00 | 02:40:22 | 03:10:00 | 03:48:00 | 05:20:41 |
| 00:07:37 | 00:15:14 | 00:22:51 | 00:38:05 | 01:16:10 | 01:54:15 | 02:32:20 | 02:40:43 | 03:10:25 | 03:48:30 | 05:21:23 |
| 00:07:38 | 00:15:16 | 00:22:54 | 00:38:10 | 01:16:20 | 01:54:30 | 02:32:40 | 02:41:04 | 03:10:50 | 03:49:00 | 05:22:05 |
| 00:07:39 | 00:15:18 | 00:22:57 | 00:38:15 | 01:16:30 | 01:54:45 | 02:33:00 | 02:41:25 | 03:11:15 | 03:49:30 | 05:22:48 |
| 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 |
| 00:07:41 | 00:15:22 | 00:23:03 | 00:38:25 | 01:16:50 | 01:55:15 | 02:33:40 | 02:42:07 | 03:12:05 | 03:50:30 | 05:24:12 |
| 00:07:42 | 00:15:24 | 00:23:06 | 00:38:30 | 01:17:00 | 01:55:30 | 02:34:00 | 02:42:28 | 03:12:30 | 03:51:00 | 05:24:54 |
| 00:07:43 | 00:15:26 | 00:23:09 | 00:38:35 | 01:17:10 | 01:55:45 | 02:34:20 | 02:42:49 | 03:12:55 | 03:51:30 | 05:25:36 |
| 00:07:44 | 00:15:28 | 00:23:12 | 00:38:40 | 01:17:20 | 01:56:00 | 02:34:40 | 02:43:10 | 03:13:20 | 03:52:00 | 05:26:18 |
| 00:07:45 | 00:15:30 | 00:23:15 | 00:38:45 | 01:17:30 | 01:56:15 | 02:35:00 | 02:43:31 | 03:13:45 | 03:52:30 | 05:27:01 |
| 00:07:46 | 00:15:32 | 00:23:18 | 00:38:50 | 01:17:40 | 01:56:30 | 02:35:20 | 02:43:53 | 03:14:10 | 03:53:00 | 05:27:43 |
| 00:07:47 | 00:15:34 | 00:23:21 | 00:38:55 | 01:17:50 | 01:56:45 | 02:35:40 | 02:44:14 | 03:14:35 | 03:53:30 | 05:28:25 |
| 00:07:48 | 00:15:36 | 00:23:24 | 00:39:00 | 01:18:00 | 01:57:00 | 02:36:00 | 02:44:35 | 03:15:00 | 03:54:00 | 05:29:07 |
| 00:07:49 | 00:15:38 | 00:23:27 | 00:39:05 | 01:18:10 | 01:57:15 | 02:36:20 | 02:44:56 | 03:15:25 | 03:54:30 | 05:29:49 |
| 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 |
| 00:07:51 | 00:15:42 | 00:23:33 | 00:39:15 | 01:18:30 | 01:57:45 | 02:37:00 | 02:45:38 | 03:16:15 | 03:55:30 | 05:31:14 |
| 00:07:52 | 00:15:44 | 00:23:36 | 00:39:20 | 01:18:40 | 01:58:00 | 02:37:20 | 02:45:59 | 03:16:40 | 03:56:00 | 05:31:56 |
| 00:07:53 | 00:15:46 | 00:23:39 | 00:39:25 | 01:18:50 | 01:58:15 | 02:37:40 | 02:46:20 | 03:17:05 | 03:56:30 | 05:32:38 |
| 00:07:54 | 00:15:48 | 00:23:42 | 00:39:30 | 01:19:00 | 01:58:30 | 02:38:00 | 02:46:41 | 03:17:30 | 03:57:00 | 05:33:20 |
| 00:07:55 | 00:15:50 | 00:23:45 | 00:39:35 | 01:19:10 | 01:58:45 | 02:38:20 | 02:47:02 | 03:17:55 | 03:57:30 | 05:34:03 |
| 00:07:56 | 00:15:52 | 00:23:48 | 00:39:40 | 01:19:20 | 01:59:00 | 02:38:40 | 02:47:24 | 03:18:20 | 03:58:00 | 05:34:45 |
| 00:07:57 | 00:15:54 | 00:23:51 | 00:39:45 | 01:19:30 | 01:59:15 | 02:39:00 | 02:47:45 | 03:18:45 | 03:58:30 | 05:35:27 |
| 00:07:58 | 00:15:56 | 00:23:54 | 00:39:50 | 01:19:40 | 01:59:30 | 02:39:20 | 02:48:06 | 03:19:10 | 03:59:00 | 05:36:09 |
| 00:07:59 | 00:15:58 | 00:23:57 | 00:39:55 | 01:19:50 | 01:59:45 | 02:39:40 | 02:48:27 | 03:19:35 | 03:59:30 | 05:36:51 |
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
