ランニングは楽しく速くなるのが一番!

マラソンの練習には必須!タイム逆算早見表

マラソン

マラソンや長距離を走る上でトレーニングやレースで役立つタイム逆算早見表を作成しました。

ご活用ください。

3分00秒~4分20秒

42.195km 2:06:35.1 2:10:06.1 2:13:37.0 2:20:39.0 2:27:41.0 2:34:42.9 2:41:44.9 2:48:46.8 2:55:48.8 3:02:50.7
1km平均 3:00 3:05 3:10 3:20 3:30 3:40 3:50 4:00 4:10 4:20
40km 2:00:00.0 2:03:20.0 2:06:40.0 2:13:20.0 2:20:00.0 2:26:40.0 2:33:20.0 2:40:00.0 2:46:40.0 2:53:20.0
35km 1:45:00.0 1:47:55.0 1:50:50.0 1:56:40.0 2:02:30.0 2:08:20.0 2:14:10.0 2:20:00.0 2:25:50.0 2:31:40.0
30km 1:30:00.0 1:32:30.0 1:35:00.0 1:40:00.0 1:45:00.0 1:50:00.0 1:55:00.0 2:00:00.0 2:05:00.0 2:10:00.0
25km 1:15:00.0 1:17:05.0 1:19:10.0 1:23:20.0 1:27:30.0 1:31:40.0 1:35:50.0 1:40:00.0 1:44:10.0 1:48:20.0
21.097km 1:03:17.5 1:05:02.9 1:06:48.4 1:10:19.4 1:13:50.4 1:17:21.3 1:20:52.3 1:24:23.3 1:27:54.3 1:31:25.2
20km 1:00:00.0 1:01:40.0 1:03:20.0 1:06:40.0 1:10:00.0 1:13:20.0 1:16:40.0 1:20:00.0 1:23:20.0 1:26:40.0
15km 45.00.0 46.15.0 47.30.0 50.00.0 52.30.0 55.00.0 57.30.0 1:00:00.0 1:02:30.0 1:05:00.0
10km 30:00.0 30:50.0 31:40.0 33:20.0 35:00.0 36:40.0 38:20.0 40:00.0 41:40.0 43:20.0
9km 27:00.0 27:45.0 28:30.0 30:00.0 31:30.0 33:00.0 34:30.0 36:00.0 37:30.0 39:00.0
8km 24:00.0 24:40.0 25:20.0 26:40.0 28:00.0 29:20.0 30:40.0 32:00.0 33:20.0 34:40.0
7km 21:00.0 21:35.0 22:10.0 23:20.0 24:30.0 25:40.0 26:50.0 28:00.0 29:10.0 30:20.0
6km 18:00.0 18:30.0 19:00.0 20:00.0 21:00.0 22:00.0 23:00.0 24:00.0 25:00.0 26:00.0
5km 15:00.0 15:25.0 15:50.0 16:40.0 17:30.0 18:20.0 19:10.0 20:00.0 20:50.0 21:40.0
4km 12:00.0 12:20.0 12:40.0 13:20.0 14:00.0 14:40.0 15:20.0 16:00.0 16:40.0 17:20.0
3km 9.00.0 9.15.0 9.30.0 10:00.0 10:30.0 11:00.0 11:30.0 12:00.0 12:30.0 13:00.0
2km 6:00.0 6:10.0 6:20.0 6:40.0 7:00.0 7:20.0 7:40.0 8:00.0 8:20.0 8:40.0
1.5km 4:30.0 4:37.5 4:45.0 5:00.0 5:15.0 5:30.0 5:45.0 6:00.0 6:15.0 6:30.0
1000m 3:00.0 3:05.0 3:10.0 3:20.0 3:30.0 3:40.0 3:50.0 4:00.0 4:10.0 4:20.0
900m 2:42.0 2:46.5 2:51.0 3:00.0 3:09.0 3:18.0 3:27.0 3:36.0 3:45.0 3:54.0
800m 2:24.0 2:28.0 2:32.0 2:40.0 2:48.0 2:56.0 3:04.0 3:12.0 3:20.0 3:28.0
700m 2:06.0 2:09.5 2:13.0 2:20.0 2:27.0 2:34.0 2:41.0 2:48.0 2:55.0 3:02.0
600m 1:48.0 1:51.0 1:54.0 2:00.0 2:06.0 2:12.0 2:18.0 2:24.0 2:30.0 2:36.0
500m 1:30.0 1:32.5 1:35.0 1:40.0 1:45.0 1:50.0 1:55.0 2:00.0 2:05.0 2:10.0
400m 1:12.0 1:14.0 1:16.0 1:20.0 1:24.0 1:28.0 1:32.0 1:36.0 1:40.0 1:44.0
300m 54.0 55.5 57.0 1:00.0 1:03.0 1:06.0 1:09.0 1:12.0 1:15.0 1:18.0
200m 36.0 37.0 38.0 40.0 42.0 44.0 46.0 48.0 50.0 52.0
100m 18.0 18.5 19.0 20.0 21.0 22.0 23.0 24.0 25.0 26.0

4分30秒~6分00秒

42.195km 3:09:52.6 3:16:54.6 3:23:56.5 3:30:58.5 3:38:00.4 3:45:02.4 3:52:04.4 3:59:06.3 4:06:08.3 4:13:10.2
1km平均 4:30 4:40 4:50 5:00 5:10 5:20 5:30 5:40 5:50 6:00
40km 3:00:00.0 3:06:40.0 3:13:20.0 3:20:00.0 3:26:40.0 3:33:20.0 3:40:00.0 3:46:40.0 3:53:20.0 4:00:00.0
35km 2:37:30.0 2:43:20.0 2:49:10.0 2:55:00.0 3:00:50.0 3:06:40.0 3:12:30.0 3:18:20.0 3:24:10.0 3:30:00.0
30km 2:15:00.0 2:20:00.0 2:25:00.0 2:30:00.0 2:35:00.0 2:40:00.0 2:45:00.0 2:50:00.0 2:55:00.0 3:00:00.0
25km 1:52:30.0 1:56:40.0 2:00:50.0 2:05:00.0 2:09:10.0 2:13:20.0 2:17:30.0 2:21:40.0 2:25:50.0 2:30:00.0
21.097km 1:34:56.2 1:38:27.2 1:41:58.1 1:45:29.1 1:49:00.1 1:52:31.0 1:56:02.0 1:59:33.0 2:03:04.0 2:06:34.9
20km 1:30:00.0 1:33:20.0 1:36:40.0 1:40:00.0 1:43:20.0 1:46:40.0 1:50:00.0 1:53:20.0 1:56:40.0 2:00:00.0
15km 1:07:30.0 1:10:00.0 1:12:30.0 1:15:00.0 1:17:30.0 1:20:00.0 1:22:30.0 1:25:00.0 1:27:30.0 1:30:00.0
10km 45:00.0 46:40.0 48:20.0 50:00.0 51:40.0 53:20.0 55:00.0 56:40.0 58:20.0 1:00:00.0
9km 40:30.0 42:00.0 43:30.0 45:00.0 46:30.0 48:00.0 49:30.0 51:00.0 52:30.0 54:00.0
8km 36:00.0 37:20.0 38:40.0 40:00.0 41:20.0 42:40.0 44:00.0 45:20.0 46:40.0 48:00.0
7km 31:30.0 32:40.0 33:50.0 35:00.0 36:10.0 37:20.0 38:30.0 39:40.0 40:50.0 42:00.0
6km 27:00.0 28:00.0 29:00.0 30:00.0 31:00.0 32:00.0 33:00.0 34:00.0 35:00.0 36:00.0
5km 22:30.0 23:20.0 24:10.0 25:00.0 25:50.0 26:40.0 27:30.0 28:20.0 29:10.0 30:00.0
4km 18:00.0 18:40.0 19:20.0 20:00.0 20:40.0 21:20.0 22:00.0 22:40.0 23:20.0 24:00.0
3km 13:30.0 14:00.0 14:30.0 15:00.0 15:30.0 16:00.0 16:30.0 17:00.0 17:30.0 18:00.0
2km 9:00.0 9:20.0 9:40.0 10:00.0 10:20.0 10:40.0 11:00.0 11:20.0 11:40.0 12:00.0
2km 6:45.0 7:00.0 7:15.0 7:30.0 7:45.0 8:00.0 8:15.0 8:30.0 8:45.0 9:00.0
1000m 4:30.0 4:40.0 4:50.0 5:00.0 5:10.0 5:20.0 5:30.0 5:40.0 5:50.0 6:00.0
900m 4:03.0 4:12.0 4:21.0 4:30.0 4:39.0 4:48.0 4:57.0 5:06.0 5:15.0 5:24.0
800m 3:36.0 3:44.0 3:52.0 4:00.0 4:08.0 4:16.0 4:24.0 4:32.0 4:40.0 4:48.0
700m 3:09.0 3:16.0 3:23.0 3:30.0 3:37.0 3:44.0 3:51.0 3:58.0 4:05.0 4:12.0
600m 2:42.0 2:48.0 2:54.0 3:00.0 3:06.0 3:12.0 3:18.0 3:24.0 3:30.0 3:36.0
500m 2:15.0 2:20.0 2:25.0 2:30.0 2:35.0 2:40.0 2:45.0 2:50.0 2:55.0 3:00.0
400m 1:48.0 1:52.0 1:56.0 2:00.0 2:04.0 2:08.0 2:12.0 2:16.0 2:20.0 2:24.0
300m 1:21.0 1:24.0 1:27.0 1:30.0 1:33.0 1:36.0 1:39.0 1:42.0 1:45.0 1:48.0
200m 54.0 56.0 58.0 1:00.0 1:02.0 1:04.0 1:06.0 1:08.0 1:10.0 1:12.0
100m 27.0 28.0 29.0 30.0 31.0 32.0 33.0 34.0 35.0 36.0

トレーニングやレースでご活用ください。

 

マラソンランニング
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