Diese Tempotabelle soll Ihnen helfen, bei Ihrem 25 Km-Wettkampf von Beginn an ein angemessenes Tempo zu laufen und sich das Rennen gut einzuteilen.
Versuchen Sie, in einem gleichmäßigen zu Tempo laufen.
Falsch ist es, wenn Sie auf den ersten Kilometern zu schnell loslaufen.
Wollen Sie zum Beispiel die 25 Kilometer schneller als 2 Stunden laufen, müssen Sie durchschnitllich pro Kilometer 4:45 Minuten bis 4:48 Minuten laufen.
Um diese Tempotabelle richtig nutzen zu können, sollten Sie für Ihren Wettkampf ein realistisches (!) Zeitziel haben. D.h. ein Zeitziel, das Ihrer Leistungsfähigkeit und Ihrer aktuellen Form und nicht Ihrem Wunschdenken entspricht.
| Tempotabelle für 25 Km und Halbmarathon mit Zwischenzeiten |
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| 1 Km | 2 Km | 3 Km | 4 Km | 5 Km | 6 Km | 8 Km | 10 Km | 12 Km | 15 Km | 20 Km | 21,1 Km | 25 Km |
| 3:00 | 6:00 | 9:00 | 12:00 | 15:00 | 18:00 | 24:00 | 30:00 | 36:00 | 45:00 | 1:00:00 | 1:03:18 | 1:15:00 |
| 3:05 | 6:10 | 9:15 | 12:20 | 15:25 | 18:30 | 24:40 | 30:50 | 37:00 | 46:15 | 1:01:40 | 1:05:03 | 1:17:05 |
| 3:10 | 6:20 | 9:30 | 12:40 | 15:50 | 19:00 | 25:20 | 31:40 | 38:00 | 47:30 | 1:03:20 | 1:06:49 | 1:19:10 |
| 3:15 | 6:30 | 9:45 | 13:00 | 16:15 | 19:30 | 26:00 | 32:30 | 39:00 | 48:45 | 1:05:00 | 1:08:34 | 1:21:15 |
| 3:20 | 6:40 | 10:00 | 13:20 | 16:40 | 20:00 | 26:40 | 33:20 | 40:00 | 50:00 | 1:06:40 | 1:10:20 | 1:23:20 |
| 3:25 | 6:50 | 10:15 | 13:40 | 17:05 | 20:30 | 27:20 | 34:10 | 41:00 | 51:15 | 1:08:20 | 1:12:05 | 1:25:25 |
| 3:30 | 7:00 | 10:30 | 14:00 | 17:30 | 21:00 | 28:00 | 35:00 | 42:00 | 52:30 | 1:10:00 | 1:13:50 | 1:27:30 |
| 3:35 | 7:10 | 10:45 | 14:20 | 17:55 | 21:30 | 28:40 | 35:50 | 43:00 | 53:45 | 1:11:40 | 1:15:36 | 1:29:35 |
| 3:40 | 7:20 | 11:00 | 14:40 | 18:20 | 22:00 | 29:20 | 36:40 | 44:00 | 55:00 | 1:13:20 | 1:17:21 | 1:31:40 |
| 3:45 | 7:30 | 11:15 | 15:00 | 18:45 | 22:30 | 30:00 | 37:30 | 45:00 | 56:15 | 1:15:00 | 1:19:07 | 1:33:45 |
| 3:50 | 7:40 | 11:30 | 15:20 | 19:10 | 23:00 | 30:40 | 38:20 | 46:00 | 57:30 | 1:16:40 | 1:20:52 | 1:35:50 |
| 3:55 | 7:50 | 11:45 | 15:40 | 19:35 | 23:30 | 31:20 | 39:10 | 47:00 | 58:45 | 1:18:20 | 1:22:38 | 1:37:55 |
| 4:00 | 8:00 | 12:00 | 16:00 | 20:00 | 24:00 | 32:00 | 40:00 | 48:00 | 1:00:00 | 1:20:00 | 1:24:23 | 1:40:00 |
| 4:05 | 8:10 | 12:15 | 16:20 | 20:25 | 24:30 | 32:40 | 40:50 | 49:00 | 1:01:15 | 1:21:40 | 1:26:09 | 1:42:05 |
| 4:10 | 8:20 | 12:30 | 16:40 | 20:50 | 25:00 | 33:20 | 41:40 | 50:00 | 1:02:30 | 1:23:20 | 1:27:54 | 1:44:10 |
| 4:15 | 8:30 | 12:45 | 17:00 | 21:15 | 25:30 | 34:00 | 42:30 | 51:00 | 1:03:45 | 1:25:00 | 1:29:40 | 1:46:15 |
| 4:20 | 8:40 | 13:00 | 17:20 | 21:40 | 26:00 | 34:40 | 43:20 | 52:00 | 1:05:00 | 1:26:40 | 1:31:25 | 1:48:20 |
| 4:25 | 8:50 | 13:15 | 17:40 | 22:05 | 26:30 | 35:20 | 44:10 | 53:00 | 1:06:15 | 1:28:20 | 1:33:11 | 1:50:25 |
| 4:30 | 9:00 | 13:30 | 18:00 | 22:30 | 27:00 | 36:00 | 45:00 | 54:00 | 1:07:30 | 1:30:00 | 1:34:56 | 1:52:30 |
| 4:35 | 9:10 | 13:45 | 18:20 | 22:55 | 27:30 | 36:40 | 45:50 | 55:00 | 1:08:45 | 1:31:40 | 1:36:42 | 1:54:35 |
| 4:40 | 9:20 | 14:00 | 18:40 | 23:20 | 28:00 | 37:20 | 46:40 | 56:00 | 1:10:00 | 1:33:20 | 1:38:27 | 1:56:40 |
| 4:45 | 9:30 | 14:15 | 19:00 | 23:45 | 28:30 | 38:00 | 47:30 | 57:00 | 1:11:15 | 1:35:00 | 1:40:13 | 1:58:45 |
| 4:50 | 9:40 | 14:30 | 19:20 | 24:10 | 29:00 | 38:40 | 48:20 | 58:00 | 1:12:30 | 1:36:40 | 1:41:58 | 2:00:50 |
| 4:55 | 9:50 | 14:45 | 19:40 | 24:35 | 29:30 | 39:20 | 49:10 | 59:00 | 1:13:45 | 1:38:20 | 1:43:44 | 2:02:55 |
| 5:00 | 10:00 | 15:00 | 20:00 | 25:00 | 30:00 | 40:00 | 50:00 | 1:00:00 | 1:15:00 | 1:40:00 | 1:45:29 | 2:05:00 |
| 1 Km | 2 Km | 3 Km | 4 Km | 5 Km | 6 Km | 8 Km | 10 Km | 12 Km | 15 Km | 20 Km | 21,1 Km | 25 Km |
| 5:05 | 10:10 | 15:15 | 20:20 | 25:25 | 30:30 | 40:40 | 50:50 | 1:01:00 | 1:16:15 | 1:41:40 | 1:47:15 | 2:07:05 |
| 5:10 | 10:20 | 15:30 | 20:40 | 25:50 | 31:00 | 41:20 | 51:40 | 1:02:00 | 1:17:30 | 1:43:20 | 1:49:00 | 2:09:10 |
| 5:15 | 10:30 | 15:45 | 21:00 | 26:15 | 31:30 | 42:00 | 52:30 | 1:03:00 | 1:18:45 | 1:45:00 | 1:50:46 | 2:11:15 |
| 5:20 | 10:40 | 16:00 | 21:20 | 26:40 | 32:00 | 42:40 | 53:20 | 1:04:00 | 1:20:00 | 1:46:40 | 1:52:31 | 2:13:20 |
| 5:25 | 10:50 | 16:15 | 21:40 | 27:05 | 32:30 | 43:20 | 54:10 | 1:05:00 | 1:21:15 | 1:48:20 | 1:54:17 | 2:15:25 |
| 5:30 | 11:00 | 16:30 | 22:00 | 27:30 | 33:00 | 44:00 | 55:00 | 1:06:00 | 1:22:30 | 1:50:00 | 1:56:02 | 2:17:30 |
| 5:35 | 11:10 | 16:45 | 22:20 | 27:55 | 33:30 | 44:40 | 55:50 | 1:07:00 | 1:23:45 | 1:51:40 | 1:57:48 | 2:19:35 |
| 5:40 | 11:20 | 17:00 | 22:40 | 28:20 | 34:00 | 45:20 | 56:40 | 1:08:00 | 1:25:00 | 1:53:20 | 1:59:33 | 2:21:40 |
| 5:45 | 11:30 | 17:15 | 23:00 | 28:45 | 34:30 | 46:00 | 57:30 | 1:09:00 | 1:26:15 | 1:55:00 | 2:01:19 | 2:23:45 |
| 5:50 | 11:40 | 17:30 | 23:20 | 29:10 | 35:00 | 46:40 | 58:20 | 1:10:00 | 1:27:30 | 1:56:40 | 2:03:04 | 2:25:50 |
| 5:55 | 11:50 | 17:45 | 23:40 | 29:35 | 35:30 | 47:20 | 59:10 | 1:11:00 | 1:28:45 | 1:58:20 | 2:04:50 | 2:27:55 |
| 6:00 | 12:00 | 18:00 | 24:00 | 30:00 | 36:00 | 48:00 | 1:00:00 | 1:12:00 | 1:30:00 | 2:00:00 | 2:06:35 | 2:30:00 |
| 6:05 | 12:10 | 18:15 | 24:20 | 30:25 | 36:30 | 48:40 | 1:00:50 | 1:13:00 | 1:31:15 | 2:01:40 | 2:08:21 | 2:32:05 |
| 6:10 | 12:20 | 18:30 | 24:40 | 30:50 | 37:00 | 49:20 | 1:01:40 | 1:14:00 | 1:32:30 | 2:03:20 | 2:10:06 | 2:34:10 |
| 6:15 | 12:30 | 18:45 | 25:00 | 31:15 | 37:30 | 50:00 | 1:02:30 | 1:15:00 | 1:33:45 | 2:05:00 | 2:11:52 | 2:36:15 |
| 6:20 | 12:40 | 19:00 | 25:20 | 31:40 | 38:00 | 50:40 | 1:03:20 | 1:16:00 | 1:35:00 | 2:06:40 | 2:13:37 | 2:38:20 |
| 6:25 | 12:50 | 19:15 | 25:40 | 32:05 | 38:30 | 51:20 | 1:04:10 | 1:17:00 | 1:36:15 | 2:08:20 | 2:15:23 | 2:40:25 |
| 6:30 | 13:00 | 19:30 | 26:00 | 32:30 | 39:00 | 52:00 | 1:05:00 | 1:18:00 | 1:37:30 | 2:10:00 | 2:17:08 | 2:42:30 |
| 6:35 | 13:10 | 19:45 | 26:20 | 32:55 | 39:30 | 52:40 | 1:05:50 | 1:19:00 | 1:38:45 | 2:11:40 | 2:18:54 | 2:44:35 |
| 6:40 | 13:20 | 20:00 | 26:40 | 33:20 | 40:00 | 53:20 | 1:06:40 | 1:20:00 | 1:40:00 | 2:13:20 | 2:20:39 | 2:46:40 |
| 6:45 | 13:30 | 20:15 | 27:00 | 33:45 | 40:30 | 54:00 | 1:07:30 | 1:21:00 | 1:41:15 | 2:15:00 | 2:22:24 | 2:48:45 |
| 6:50 | 13:40 | 20:30 | 27:20 | 34:10 | 41:00 | 54:40 | 1:08:20 | 1:22:00 | 1:42:30 | 2:16:40 | 2:24:10 | 2:50:50 |
| 6:55 | 13:50 | 20:45 | 27:40 | 34:35 | 41:30 | 55:20 | 1:09:10 | 1:23:00 | 1:43:45 | 2:18:20 | 2:25:55 | 2:52:55 |
| 7:00 | 14:00 | 21:00 | 28:00 | 35:00 | 42:00 | 56:00 | 1:10:00 | 1:24:00 | 1:45:00 | 2:20:00 | 2:27:41 | 2:55:00 |
| 7:05 | 14:10 | 21:15 | 28:20 | 35:25 | 42:30 | 56:40 | 1:10:50 | 1:25:00 | 1:46:15 | 2:21:40 | 2:29:26 | 2:57:05 |
| 7:10 | 14:20 | 21:30 | 28:40 | 35:50 | 43:00 | 57:20 | 1:11:40 | 1:26:00 | 1:47:30 | 2:23:20 | 2:31:12 | 2:59:10 |
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| 1 Km | 2 Km | 3 Km | 4 Km | 5 Km | 6 Km | 8 Km | 10 Km | 12 Km | 15 Km | 20 Km | 21,1 Km | 25 Km |
© Alexander Ständer - laufberater.com
