Wenn ihr euren KM-Schnitt ermittelt habt (Beispiel 4:25min/km + 5sek = 4:30min/sek), dann ist diese Zeile eure jetzige Laufgeschwindigkeitszeile.
Die günstigste Geschwindigkeit
einer Ausdauerentwicklung ist die graue Spalte 85% der IaS. Alles
weitere könnt ihr ablesen:
Beispiel für 4:30min/km: reg DL 75%=6:00min/km, GA1 DL
85%=5:17min/km, GA2 DL 95%=4:44min/km.
Mit dem Temporechner geht es am einfachsten.
Die IaS ist plus 5 Sekunden angegeben, damit ihr auf "Nummer Sicher lauft". Die GA 1 Runde sowie das GA 1 Tempo pro Km sind auf gerade Zahlen gerundet, dann könnt ihr es besser errechnen.
| Testlauf um die Alster |
IaS + 5sek | GA 1 Alsterrunde |
GA 1 pro Km |
|---|---|---|---|
| 27’ | 3’39’’+5sek | 32’00’’ | 4’20’’ |
| 28’ | 3’47’’+5sek | 33’20’’ | 4’30’’ |
| 29’ | 3’55’’+5sek | 34’30’’ | 4’40’’ |
| 30’ | 4’03’’+5sek | 35’50’’ | 4’50’’ |
| 31’ | 4’11’’+5sek | 37’00’’ | 5’00’’ |
| 32’ | 4’19’’+5sek | 38’10’’ | 5’10’’ |
| 33’ | 4’27’’+5sek | 39’20’’ | 5’20’’ |
| 34’ | 4’35’’+5sek | 40’30’’ | 5’30’’ |
| 35’ | 4’43’’+5sek | 41’40’’ | 5’40’’ |
| 36’ | 4’51’’+5sek | 42’50’’ | 5’50’’ |
| 37’ | 4’59’’+5sek | 44’00’’ | 6’00’’ |
| 38’ | 5’07’’+5sek | 45’10’’ | 6’10’’ |
| 39’ | 5’15’’+5sek | 46’20’’ | 6’20’’ |
| 40’ | 5’23’’+5sek | 47’30’’ | 6’30’’ |
Die Geschwindigkeiten umgerechnet auf die Marathonstrecke:
| Geschwindigkeit pro km |
Marathonzeit |
|---|---|
| 3’30’’ | 2:27’ |
| 3’45’’ | 2:38’ |
| 4’00’’ | 2:48’ |
| 4’15’ | 2:59’ |
| 4’30’’ | 3:09’ |
| 5’00’’ | 3:30’ |
| 5’30’’ | 3:48’ |
| 6’00’’ | 4:13’ |
| 6’30’’ | 4:33’ |
| 7’00’’ | 4:55’ |
| IaS | regenerativer DL | entwickelnder DL (GA1) | intensiver DL und TL (GA2) | ||||||||||
| m/s | min/km | 70% | 75% | 80% | 82% | 85% | 90% | 92% | 95% | 98% | 1000m | 2000m | 3000m |
| 2.5 | 6:40 | 9:31 | 8:53 | 8:20 | 8:08 | 7:51 | 7:24 | 7:15 | 7:01 | 6:48 | 6:20 | 13:00 | 19:36 |
| 2.6 | 6:25 | 9:09 | 8:33 | 8:01 | 7:49 | 7:32 | 7:07 | 6:58 | 6:45 | 6:32 | 6:05 | 12:29 | 18:50 |
| 2.7 | 6:10 | 8:49 | 8:14 | 7:43 | 7:32 | 7:16 | 6:52 | 6:43 | 6:30 | 6:18 | 5:50 | 12:01 | 18:07 |
| 2.8 | 5:57 | 8:30 | 7:56 | 7:26 | 7:16 | 7:00 | 6:37 | 6:28 | 6:16 | 6:04 | 5:37 | 11:34 | 17:27 |
| 2.9 | 5:45 | 8:13 | 7:40 | 7:11 | 7:01 | 6:46 | 6:23 | 6:15 | 6:03 | 5:52 | 5:25 | 11:10 | 16:50 |
| 3.0 | 5:33 | 7:56 | 7:24 | 6:57 | 6:47 | 6:32 | 6:10 | 6:02 | 5:51 | 5:40 | 5:13 | 10:47 | 16:16 |
| 3.1 | 5:23 | 7:41 | 7:10 | 6:43 | 6:33 | 6:20 | 5:58 | 5:51 | 5:40 | 5:29 | 5:03 | 10:25 | 15:44 |
| 3.2 | 5:13 | 7:26 | 6:57 | 6:31 | 6:21 | 6:08 | 5:47 | 5:40 | 5:29 | 5:19 | 4:53 | 10:05 | 15:13 |
| 3.3 | 5:03 | 7:13 | 6:44 | 6:19 | 6:10 | 5:57 | 5:37 | 5:29 | 5:19 | 5:09 | 4:43 | 9:46 | 14:45 |
| 3.4 | 4:54 | 7:00 | 6:32 | 6:08 | 5:59 | 5:46 | 5:27 | 5:20 | 5:10 | 5:00 | 4:34 | 9:28 | 14:18 |
| 3.5 | 4:46 | 6:48 | 6:21 | 5:57 | 5:48 | 5:36 | 5:17 | 5:11 | 5:01 | 4:52 | 4:26 | 9:11 | 13:53 |
| 3.6 | 4:38 | 6:37 | 6:10 | 5:47 | 5:39 | 5:27 | 5:09 | 5:02 | 4:52 | 4:43 | 4:18 | 8:56 | 13:29 |
| 3.7 | 4:30 | 6:26 | 6:00 | 5:38 | 5:30 | 5:18 | 5:00 | 4:54 | 4:44 | 4:36 | 4:10 | 8:41 | 13:07 |
| 3.8 | 4:23 | 6:16 | 5:51 | 5:29 | 5:21 | 5:10 | 4:52 | 4:46 | 4:37 | 4:29 | 4:03 | 8:26 | 12:45 |
| 3.9 | 4:16 | 6:06 | 5:42 | 5:21 | 5:13 | 5:02 | 4:45 | 4:39 | 4:30 | 4:22 | 3:56 | 8:13 | 12:25 |
| 4.0 | 4:10 | 5:57 | 5:33 | 5:12 | 5:05 | 4:54 | 4:38 | 4:32 | 4:23 | 4:15 | 3:50 | 8:00 | 12:06 |
| 4.1 | 4:04 | 5:48 | 5:25 | 5:05 | 4:57 | 4:47 | 4:31 | 4:25 | 4:17 | 4:09 | 3:44 | 7:48 | 11:48 |
| 4.2 | 3:58 | 5:40 | 5:17 | 4:58 | 4:50 | 4:40 | 4:25 | 4:19 | 4:11 | 4:03 | 3:38 | 7:36 | 11:30 |
| 4.3 | 3:53 | 5:32 | 5:10 | 4:51 | 4:44 | 4:34 | 4:18 | 4:13 | 4:05 | 3:57 | 3:33 | 7:25 | 11:14 |
| 4.4 | 3:47 | 5:25 | 5:03 | 4:44 | 4:37 | 4:27 | 4:13 | 4:07 | 3:59 | 3:52 | 3:27 | 7:15 | 10:58 |
| 4.5 | 3:42 | 5:17 | 4:56 | 4:38 | 4:31 | 4:21 | 4:07 | 4:02 | 3:54 | 3:47 | 3:22 | 7:04 | 10:43 |
| 4.6 | 3:37 | 5:11 | 4:50 | 4:32 | 4:25 | 4:16 | 4:02 | 3:56 | 3:49 | 3:42 | 3:17 | 6:55 | 10:28 |
| 4.7 | 3:33 | 5:04 | 4:44 | 4:26 | 4:19 | 4:10 | 3:56 | 3:51 | 3:44 | 3:37 | 3:13 | 6:46 | 10:14 |
| 4.8 | 3:28 | 4:58 | 4:38 | 4:20 | 4:14 | 4:05 | 3:51 | 3:46 | 3:39 | 3:33 | 3:08 | 6:37 | 10:01 |
| 4.9 | 3:24 | 4:52 | 4:32 | 4:15 | 4:09 | 4:00 | 3:47 | 3:42 | 3:35 | 3:28 | 3:04 | 6:28 | 9:48 |
| 5.0 | 3:20 | 4:46 | 4:27 | 4:10 | 4:04 | 3:55 | 3:42 | 3:37 | 3:31 | 3:24 | 3:00 | 6:20 | 9:36 |
| 5.1 | 3:16 | 4:40 | 4:21 | 4:05 | 3:59 | 3:51 | 3:38 | 3:33 | 3:26 | 3:20 | 2:56 | 6:12 | 9:24 |
| 5.2 | 3:12 | 4:35 | 4:16 | 4:00 | 3:55 | 3:46 | 3:34 | 3:29 | 3:22 | 3:16 | 2:52 | 6:05 | 9:13 |
| 5.3 | 3:09 | 4:30 | 4:12 | 3:56 | 3:50 | 3:42 | 3:30 | 3:25 | 3:19 | 3:13 | 2:49 | 5:57 | 9:02 |
| 5.4 | 3:05 | 4:25 | 4:07 | 3:51 | 3:46 | 3:38 | 3:26 | 3:21 | 3:15 | 3:09 | 2:45 | 5:50 | 8:52 |
| 5.5 | 3:02 | 4:20 | 4:02 | 3:47 | 3:42 | 3:34 | 3:22 | 3:18 | 3:11 | 3:06 | 2:42 | 5:44 | 8:41 |
| 5.6 | 2:59 | 4:15 | 3:58 | 3:43 | 3:38 | 3:30 | 3:18 | 3:14 | 3:08 | 3:02 | 2:39 | 5:37 | 8:32 |
| 5.7 | 2:55 | 4:11 | 3:54 | 3:39 | 3:34 | 3:26 | 3:15 | 3:11 | 3:05 | 2:59 | 2:35 | 5:31 | 8:22 |
| 5.8 | 2:52 | 4:06 | 3:50 | 3:36 | 3:30 | 3:23 | 3:12 | 3:07 | 3:01 | 2:56 | 2:32 | 5:25 | 8:13 |
| 5.9 | 2:49 | 4:02 | 3:46 | 3:32 | 3:27 | 3:19 | 3:08 | 3:04 | 2:58 | 2:53 | 2:29 | 5:19 | 8:04 |
| 6.0 | 2:47 | 3:58 | 3:42 | 3:28 | 3:23 | 3:16 | 3:05 | 3:01 | 2:55 | 2:50 | 2:27 | 5:13 | 7:56 |