Prévoyez un negative split
Utilisez ce tableau comme base et visez à courir la seconde moitié légèrement plus vite que la première. Cette stratégie permet de rester sous contrôle au début tout en gardant de l'énergie pour la fin.
Tableau des allures Marathon
Trouvez le temps final qui correspond à votre objectif et voyez instantanément l'allure moyenne à tenir au kilomètre et au mile.
Enregistrez ce tableau avant le jour de la course pour toujours connaître les temps de passage qui vous mèneront au record.
Moins de 3h
4:16/km
6:52/mile
Moins de 3h30
4:59/km
8:01/mile
Moins de 4h
5:41/km
9:09/mile
Moins de 4h30
6:24/km
10:18/mile
| Temps final | Allure (min/km) | Allure (min/mile) | Passage au 5 km | Vitesse (km/h) |
|---|---|---|---|---|
| 1h 55m | 2:44 | 4:23 | 13:38 | 22.0 km/h |
| 1h 56m | 2:45 | 4:25 | 13:45 | 21.8 km/h |
| 1h 57m | 2:46 | 4:28 | 13:52 | 21.6 km/h |
| 1h 58m | 2:48 | 4:30 | 13:59 | 21.5 km/h |
| 1h 59m | 2:49 | 4:32 | 14:06 | 21.3 km/h |
| 2h 00m | 2:51 | 4:35 | 14:13 | 21.1 km/h |
| 2h 01m | 2:52 | 4:37 | 14:20 | 20.9 km/h |
| 2h 02m | 2:53 | 4:39 | 14:27 | 20.8 km/h |
| 2h 03m | 2:55 | 4:41 | 14:35 | 20.6 km/h |
| 2h 04m | 2:56 | 4:44 | 14:42 | 20.4 km/h |
| 2h 05m | 2:58 | 4:46 | 14:49 | 20.3 km/h |
| 2h 06m | 2:59 | 4:48 | 14:56 | 20.1 km/h |
| 2h 07m | 3:01 | 4:51 | 15:03 | 19.9 km/h |
| 2h 08m | 3:02 | 4:53 | 15:10 | 19.8 km/h |
| 2h 09m | 3:03 | 4:55 | 15:17 | 19.6 km/h |
| 2h 10m Top 0.01% | 3:05 | 4:57 | 15:24 | 19.5 km/h |
| 2h 11m | 3:06 | 5:00 | 15:31 | 19.3 km/h |
| 2h 12m | 3:08 | 5:02 | 15:38 | 19.2 km/h |
| 2h 13m | 3:09 | 5:04 | 15:46 | 19.0 km/h |
| 2h 14m | 3:11 | 5:07 | 15:53 | 18.9 km/h |
| 2h 15m | 3:12 | 5:09 | 16:00 | 18.8 km/h |
| 2h 16m | 3:13 | 5:11 | 16:07 | 18.6 km/h |
| 2h 17m | 3:15 | 5:14 | 16:14 | 18.5 km/h |
| 2h 18m | 3:16 | 5:16 | 16:21 | 18.3 km/h |
| 2h 19m | 3:18 | 5:18 | 16:28 | 18.2 km/h |
| 2h 20m | 3:19 | 5:20 | 16:35 | 18.1 km/h |
| 2h 21m | 3:20 | 5:23 | 16:42 | 18.0 km/h |
| 2h 22m | 3:22 | 5:25 | 16:50 | 17.8 km/h |
| 2h 23m | 3:23 | 5:27 | 16:57 | 17.7 km/h |
| 2h 24m | 3:25 | 5:30 | 17:04 | 17.6 km/h |
| 2h 25m | 3:26 | 5:32 | 17:11 | 17.5 km/h |
| 2h 26m | 3:28 | 5:34 | 17:18 | 17.3 km/h |
| 2h 27m | 3:29 | 5:36 | 17:25 | 17.2 km/h |
| 2h 28m | 3:30 | 5:39 | 17:32 | 17.1 km/h |
| 2h 29m | 3:32 | 5:41 | 17:39 | 17.0 km/h |
| 2h 30m | 3:33 | 5:43 | 17:46 | 16.9 km/h |
| 2h 31m | 3:35 | 5:46 | 17:54 | 16.8 km/h |
| 2h 32m | 3:36 | 5:48 | 18:01 | 16.7 km/h |
| 2h 33m | 3:38 | 5:50 | 18:08 | 16.5 km/h |
| 2h 34m | 3:39 | 5:52 | 18:15 | 16.4 km/h |
| 2h 35m Top 0.1% | 3:40 | 5:55 | 18:22 | 16.3 km/h |
| 2h 36m | 3:42 | 5:57 | 18:29 | 16.2 km/h |
| 2h 37m | 3:43 | 5:59 | 18:36 | 16.1 km/h |
| 2h 38m | 3:45 | 6:02 | 18:43 | 16.0 km/h |
| 2h 39m | 3:46 | 6:04 | 18:50 | 15.9 km/h |
| 2h 40m | 3:48 | 6:06 | 18:58 | 15.8 km/h |
| 2h 41m | 3:49 | 6:08 | 19:05 | 15.7 km/h |
| 2h 42m | 3:50 | 6:11 | 19:12 | 15.6 km/h |
| 2h 43m | 3:52 | 6:13 | 19:19 | 15.5 km/h |
| 2h 44m | 3:53 | 6:15 | 19:26 | 15.4 km/h |
| 2h 45m | 3:55 | 6:18 | 19:33 | 15.3 km/h |
| 2h 46m | 3:56 | 6:20 | 19:40 | 15.3 km/h |
| 2h 47m | 3:57 | 6:22 | 19:47 | 15.2 km/h |
| 2h 48m | 3:59 | 6:24 | 19:54 | 15.1 km/h |
| 2h 49m | 4:00 | 6:27 | 20:02 | 15.0 km/h |
| 2h 50m | 4:02 | 6:29 | 20:09 | 14.9 km/h |
| 2h 51m Top 1% | 4:03 | 6:31 | 20:16 | 14.8 km/h |
| 2h 52m | 4:05 | 6:34 | 20:23 | 14.7 km/h |
| 2h 53m | 4:06 | 6:36 | 20:30 | 14.6 km/h |
| 2h 54m | 4:07 | 6:38 | 20:37 | 14.6 km/h |
| 2h 55m | 4:09 | 6:40 | 20:44 | 14.5 km/h |
| 2h 56m | 4:10 | 6:43 | 20:51 | 14.4 km/h |
| 2h 57m | 4:12 | 6:45 | 20:58 | 14.3 km/h |
| 2h 58m | 4:13 | 6:47 | 21:06 | 14.2 km/h |
| 2h 59m | 4:15 | 6:50 | 21:13 | 14.1 km/h |
| 3h 00m | 4:16 | 6:52 | 21:20 | 14.1 km/h |
| 3h 01m | 4:17 | 6:54 | 21:27 | 14.0 km/h |
| 3h 02m | 4:19 | 6:56 | 21:34 | 13.9 km/h |
| 3h 03m | 4:20 | 6:59 | 21:41 | 13.8 km/h |
| 3h 04m | 4:22 | 7:01 | 21:48 | 13.8 km/h |
| 3h 05m | 4:23 | 7:03 | 21:55 | 13.7 km/h |
| 3h 06m | 4:24 | 7:06 | 22:02 | 13.6 km/h |
| 3h 07m | 4:26 | 7:08 | 22:10 | 13.5 km/h |
| 3h 08m | 4:27 | 7:10 | 22:17 | 13.5 km/h |
| 3h 09m | 4:29 | 7:13 | 22:24 | 13.4 km/h |
| 3h 10m | 4:30 | 7:15 | 22:31 | 13.3 km/h |
| 3h 11m | 4:32 | 7:17 | 22:38 | 13.3 km/h |
| 3h 12m | 4:33 | 7:19 | 22:45 | 13.2 km/h |
| 3h 13m | 4:34 | 7:22 | 22:52 | 13.1 km/h |
| 3h 14m | 4:36 | 7:24 | 22:59 | 13.1 km/h |
| 3h 15m | 4:37 | 7:26 | 23:06 | 13.0 km/h |
| 3h 16m | 4:39 | 7:29 | 23:14 | 12.9 km/h |
| 3h 17m | 4:40 | 7:31 | 23:21 | 12.9 km/h |
| 3h 18m | 4:42 | 7:33 | 23:28 | 12.8 km/h |
| 3h 19m | 4:43 | 7:35 | 23:35 | 12.7 km/h |
| 3h 20m | 4:44 | 7:38 | 23:42 | 12.7 km/h |
| 3h 21m | 4:46 | 7:40 | 23:49 | 12.6 km/h |
| 3h 22m | 4:47 | 7:42 | 23:56 | 12.5 km/h |
| 3h 23m | 4:49 | 7:45 | 24:03 | 12.5 km/h |
| 3h 24m | 4:50 | 7:47 | 24:10 | 12.4 km/h |
| 3h 25m | 4:52 | 7:49 | 24:18 | 12.3 km/h |
| 3h 26m | 4:53 | 7:51 | 24:25 | 12.3 km/h |
| 3h 27m | 4:54 | 7:54 | 24:32 | 12.2 km/h |
| 3h 28m | 4:56 | 7:56 | 24:39 | 12.2 km/h |
| 3h 29m | 4:57 | 7:58 | 24:46 | 12.1 km/h |
| 3h 30m | 4:59 | 8:01 | 24:53 | 12.1 km/h |
| 3h 31m | 5:00 | 8:03 | 25:00 | 12.0 km/h |
| 3h 32m Top 10% | 5:01 | 8:05 | 25:07 | 11.9 km/h |
| 3h 33m | 5:03 | 8:07 | 25:14 | 11.9 km/h |
| 3h 34m | 5:04 | 8:10 | 25:22 | 11.8 km/h |
| 3h 35m | 5:06 | 8:12 | 25:29 | 11.8 km/h |
| 3h 36m | 5:07 | 8:14 | 25:36 | 11.7 km/h |
| 3h 37m | 5:09 | 8:17 | 25:43 | 11.7 km/h |
| 3h 38m | 5:10 | 8:19 | 25:50 | 11.6 km/h |
| 3h 39m | 5:11 | 8:21 | 25:57 | 11.6 km/h |
| 3h 40m | 5:13 | 8:23 | 26:04 | 11.5 km/h |
| 3h 41m | 5:14 | 8:26 | 26:11 | 11.5 km/h |
| 3h 42m | 5:16 | 8:28 | 26:18 | 11.4 km/h |
| 3h 43m | 5:17 | 8:30 | 26:25 | 11.4 km/h |
| 3h 44m | 5:19 | 8:33 | 26:33 | 11.3 km/h |
| 3h 45m | 5:20 | 8:35 | 26:40 | 11.3 km/h |
| 3h 46m | 5:21 | 8:37 | 26:47 | 11.2 km/h |
| 3h 47m | 5:23 | 8:39 | 26:54 | 11.2 km/h |
| 3h 48m | 5:24 | 8:42 | 27:01 | 11.1 km/h |
| 3h 49m | 5:26 | 8:44 | 27:08 | 11.1 km/h |
| 3h 50m | 5:27 | 8:46 | 27:15 | 11.0 km/h |
| 3h 51m | 5:28 | 8:49 | 27:22 | 11.0 km/h |
| 3h 52m | 5:30 | 8:51 | 27:29 | 10.9 km/h |
| 3h 53m | 5:31 | 8:53 | 27:37 | 10.9 km/h |
| 3h 54m | 5:33 | 8:55 | 27:44 | 10.8 km/h |
| 3h 55m | 5:34 | 8:58 | 27:51 | 10.8 km/h |
| 3h 56m | 5:36 | 9:00 | 27:58 | 10.7 km/h |
| 3h 57m | 5:37 | 9:02 | 28:05 | 10.7 km/h |
| 3h 58m | 5:38 | 9:05 | 28:12 | 10.6 km/h |
| 3h 59m | 5:40 | 9:07 | 28:19 | 10.6 km/h |
| 4h 00m | 5:41 | 9:09 | 28:26 | 10.5 km/h |
| 4h 05m | 5:48 | 9:21 | 29:02 | 10.3 km/h |
| 4h 10m | 5:55 | 9:32 | 29:37 | 10.1 km/h |
| 4h 15m | 6:03 | 9:44 | 30:13 | 9.9 km/h |
| 4h 20m | 6:10 | 9:55 | 30:49 | 9.7 km/h |
| 4h 25m | 6:17 | 10:06 | 31:24 | 9.6 km/h |
| 4h 30m | 6:24 | 10:18 | 32:00 | 9.4 km/h |
| 4h 35m | 6:31 | 10:29 | 32:35 | 9.2 km/h |
| 4h 40m | 6:38 | 10:41 | 33:11 | 9.0 km/h |
| 4h 45m | 6:45 | 10:52 | 33:46 | 8.9 km/h |
| 4h 50m | 6:52 | 11:04 | 34:22 | 8.7 km/h |
| 4h 55m | 6:59 | 11:15 | 34:57 | 8.6 km/h |
| 5h 00m | 7:07 | 11:27 | 35:33 | 8.4 km/h |
| 5h 05m | 7:14 | 11:38 | 36:09 | 8.3 km/h |
| 5h 10m | 7:21 | 11:49 | 36:44 | 8.2 km/h |
| 5h 15m | 7:28 | 12:01 | 37:20 | 8.0 km/h |
| 5h 20m | 7:35 | 12:12 | 37:55 | 7.9 km/h |
| 5h 25m | 7:42 | 12:24 | 38:31 | 7.8 km/h |
| 5h 30m | 7:49 | 12:35 | 39:06 | 7.7 km/h |
| 5h 35m | 7:56 | 12:47 | 39:42 | 7.6 km/h |
| 5h 40m | 8:03 | 12:58 | 40:17 | 7.4 km/h |
| 5h 45m | 8:11 | 13:10 | 40:53 | 7.3 km/h |
| 5h 50m | 8:18 | 13:21 | 41:28 | 7.2 km/h |
| 5h 55m | 8:25 | 13:32 | 42:04 | 7.1 km/h |
| 6h 00m | 8:32 | 13:44 | 42:40 | 7.0 km/h |
Utilisez ce tableau comme base et visez à courir la seconde moitié légèrement plus vite que la première. Cette stratégie permet de rester sous contrôle au début tout en gardant de l'énergie pour la fin.
Connectez Strava ou Garmin pour générer un plan marathon personnalisé qui s'adapte chaque semaine. Vous connaîtrez précisément les séances et allures cibles pour tenir l'objectif choisi.
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