Tasaisen vauhdin taulukko
Mietitkö mikä on sopiva maratonvauhti tietyn ajan saavuttamiseksi puolikkaalla tai maratonilla? Oikea maratonvauhti löytyy tasaisen vauhdin avulla. Maratonin, puolimaratonin ja 10 kilometrin juoksussa optimaalisin lopputulos syntyy ilman turhia kiihdytyksiä ja liian kovaa alkuvauhtia välttäen. Tasaisen vauhdin taulukko on siihen hyvä apu.
| 1 km | 5 km | 10 km | 15 km | 20 km | 21.09 | 25 km | 30 km | 35 km | 40 km | 42.195 |
|---|---|---|---|---|---|---|---|---|---|---|
| 3.00 | 15.00 | 30.00 | 45.00 | 1.00.00 | 1.03.18 | 1.15.00 | 1.30.00 | 1.45.00 | 2.00.00 | 2.06.35 |
| 3.10 | 15.50 | 31.40 | 47.30 | 1.03.20 | 1.06.49 | 1.19.10 | 1.35.00 | 1.50.50 | 2.06.40 | 2.13.37 |
| 3.20 | 16.40 | 33.20 | 50.00 | 1.06.40 | 1.10.20 | 1.23.20 | 1.40.00 | 1.56.40 | 2.13.20 | 2.20.39 |
| 3.30 | 17.30 | 35.00 | 52.30 | 1.10.00 | 1.13.50 | 1.27.30 | 1.45.00 | 2.02.30 | 2.20.00 | 2.27.41 |
| 3.35 | 17.55 | 35.50 | 53.45 | 1.11.40 | 1.15.36 | 1.29.35 | 1.47.30 | 2.05.25 | 2.23.20 | 2.31.12 |
| 3.40 | 18.20 | 36.40 | 55.00 | 1.13.20 | 1.17.21 | 1.31.40 | 1.50.00 | 2.08.20 | 2.26.40 | 2.34.43 |
| 3.45 | 18.45 | 37.30 | 56.15 | 1.15.00 | 1.19.07 | 1.33.45 | 1.52.30 | 2.11.15 | 2.30.00 | 2.38.14 |
| 3.50 | 19.10 | 38.20 | 57.30 | 1.16.40 | 1.20.52 | 1.35.50 | 1.55.00 | 2.14.10 | 2.33.20 | 2.41.45 |
| 3.55 | 19.35 | 39.10 | 58.45 | 1.18.20 | 1.22.38 | 1.37.55 | 1.57.30 | 2.17.05 | 2.36.40 | 2.45.16 |
| 4.00 | 20.00 | 40.00 | 1.00.00 | 1.20.00 | 1.24.23 | 1.40.00 | 2.00.00 | 2.20.00 | 2.40.00 | 2.48.47 |
| 4.05 | 20.25 | 40.50 | 1.11.15 | 1.21.40 | 1.26.09 | 1.42.05 | 2.02.30 | 2.22.55 | 2.43.20 | 2.52.18 |
| 4.10 | 20.50 | 41.40 | 1.02.30 | 1.23.20 | 1.27.54 | 1.44.10 | 2.05.00 | 2.25.50 | 2.46.40 | 2.55.49 |
| 4.15 | 21.15 | 42.30 | 1.03.45 | 1.25.00 | 1.29.40 | 1.46.15 | 2.07.30 | 2.28.45 | 2.50.00 | 2.59.20 |
| 4.20 | 21.40 | 43.20 | 1.05.00 | 1.26.40 | 1.31.25 | 1.48.20 | 2.10.00 | 2.31.40 | 2.53.20 | 3.02.51 |
| 4.25 | 22.05 | 44.10 | 1.06.15 | 1.28.20 | 1.33.11 | 1.50.25 | 2.12.30 | 2.34.35 | 2.56.40 | 3.06.22 |
| 4.30 | 22.30 | 45.00 | 1.07.30 | 1.30.00 | 1.34.56 | 1.52.30 | 2.15.00 | 2.37.30 | 3.00.00 | 3.09.53 |
| 4.35 | 22.55 | 45.50 | 1.08.45 | 1.31.40 | 1.36.42 | 1.54.35 | 2.17.30 | 2.40.25 | 3.03.20 | 3.13.24 |
| 4.40 | 23.20 | 46.40 | 1.10.00 | 1.33.20 | 1.38.27 | 1.56.40 | 2.20.00 | 2.43.20 | 3.06.40 | 3.16.55 |
| 4.45 | 23.45 | 47.30 | 1.11.15 | 1.35.00 | 1.40.13 | 1.58.45 | 2.22.30 | 2.46.15 | 3.10.00 | 3.20.26 |
| 4.50 | 24.10 | 48.20 | 1.12.30 | 1.36.40 | 1.41.58 | 2.00.50 | 2.25.00 | 2.49.10 | 3.13.20 | 3.23.57 |
| 4.55 | 24.35 | 49.10 | 1.13.45 | 1.38.20 | 1.43.44 | 2.02.55 | 2.27.30 | 2.52.05 | 3.16.40 | 3.27.28 |
| 5.00 | 25.00 | 50.00 | 1.15.00 | 1.40.00 | 1.45.29 | 2.05.00 | 2.30.00 | 2.55.00 | 3.20.00 | 3.30.59 |
| 5.05 | 25.25 | 50.50 | 1.16.15 | 1.41.40 | 1.47.15 | 2.07.05 | 2.32.30 | 2.57.55 | 3.23.20 | 3.34.29 |
| 5.10 | 25.50 | 51.40 | 1.17.30 | 1.43.20 | 1.49.00 | 2.09.10 | 2.35.00 | 3.00.50 | 3.26.40 | 3.38.00 |
| 5.15 | 26.15 | 52.30 | 1.18.45 | 1.45.00 | 1.50.46 | 2.11.15 | 2.37.30 | 3.03.45 | 3.30.00 | 3.41.31 |
| 5.20 | 26.40 | 53.20 | 1.20.00 | 1.46.40 | 1.52.31 | 2.13.20 | 2.40.00 | 3.06.40 | 3.33.20 | 3.45.02 |
| 5.25 | 27.05 | 54.10 | 1.21.15 | 1.48.20 | 1.54.17 | 2.15.25 | 2.42.30 | 3.09.35 | 3.36.40 | 3.48.33 |
| 5.30 | 27.30 | 55.00 | 1.22.30 | 1.50.00 | 1.56.02 | 2.17.30 | 1.45.00 | 3.12.30 | 3.40.00 | 3.52.04 |
| 5.35 | 27.55 | 55.50 | 1.23.45 | 1.51.40 | 1.57.48 | 2.19.35 | 2.47.30 | 3.15.25 | 3.43.20 | 3.55.35 |
| 5.40 | 28.20 | 56.40 | 1.25.00 | 1.53.20 | 1.59.33 | 2.21.40 | 2.50.00 | 3.18.20 | 3.46.40 | 3.59.06 |
| 5.45 | 28.45 | 57.30 | 1.26.15 | 1.55.00 | 2.01.19 | 2.23.45 | 2.52.30 | 3.21.15 | 3.50.00 | 4.02.37 |
| 5.50 | 29.10 | 58.20 | 1.27.30 | 1.56.40 | 2.03.04 | 2.25.50 | 2.55.00 | 3.24.10 | 3.53.20 | 4.06.08 |
| 5.55 | 29.35 | 59.10 | 1.28.45 | 1.58.20 | 2.04.50 | 2.27.55 | 2.57.30 | 3.27.05 | 3.56.40 | 4.09.39 |
| 6.00 | 30.00 | 1.00.00 | 1.30.00 | 2.00.00 | 2.06.35 | 2.30.00 | 3.00.00 | 3.30.00 | 4.00.00 | 4.13.10 |
| 6.05 | 30.25 | 1.00.50 | 1.31.15 | 2.01.40 | 2.08.21 | 2.32.05 | 3.02.30 | 3.32.55 | 4.03.20 | 4.16.41 |
| 6.10 | 30.50 | 1.01.40 | 1.32.50 | 2.03.20 | 2.10.06 | 2.34.10 | 3.05.00 | 3.35.50 | 4.06.40 | 4.20.12 |
| 6.15 | 31.15 | 1.02.30 | 1.33.45 | 2.05.00 | 2.11.52 | 2.36.15 | 3.07.30 | 3.38.45 | 4.10.00 | 4.23.43 |
| 6.20 | 31.40 | 1.03.20 | 1.35.00 | 2.06.40 | 2.13.37 | 2.38.20 | 3.10.00 | 3.41.40 | 4.13.20 | 4.27.14 |
| 6.25 | 32.05 | 1.04.10 | 1.36.15 | 2.08.20 | 2.15.23 | 2.40.25 | 3.12.30 | 3.44.35 | 4.16.40 | 4.30.45 |
| 6.30 | 32.50 | 1.05.00 | 1.37.30 | 2.10.00 | 2.17.08 | 2.42.30 | 3.15.00 | 3.47.30 | 4.20.00 | 4.34.16 |
| 6.35 | 32.55 | 1.05.50 | 1.38.45 | 2.11.40 | 2.18.54 | 2.44.35 | 3.17.30 | 3.50.25 | 4.23.20 | 4.37.47 |
| 6.40 | 33.20 | 1.06.40 | 1.40.00 | 2.13.20 | 2.20.39 | 2.46.40 | 3.20.00 | 3.53.20 | 4.26.40 | 4.41.18 |
| 6.45 | 33.45 | 1.07.30 | 1.41.15 | 2.15.00 | 2.22.24 | 2.48.45 | 3.22.30 | 3.56.15 | 4.30.00 | 4.44.49 |
| 6.50 | 34.10 | 1.08.20 | 1.42.30 | 2.16.40 | 2.24.10 | 2.50.50 | 3.25.00 | 3.59.10 | 4.33.20 | 4.48.20 |
| 6.55 | 34.35 | 1.09.10 | 1.43.45 | 2.18.20 | 2.25.55 | 2.52.55 | 3.27.30 | 4.02.05 | 4.36.40 | 4.51.51 |
| 7.00 | 35.00 | 1.10.00 | 1.45.00 | 2.20.00 | 2.27.41 | 2.55.00 | 3.30.00 | 4.05.00 | 4.40.00 | 4.55.22 |
| 7.05 | 35.25 | 1.10.50 | 1.46.15 | 2.21.40 | 2.29.26 | 2.57.05 | 3.32.30 | 4.07.55 | 4.43.20 | 4.58.53 |
Tasaisen vauhdin taulukon löydät Juoksija.fi sivuilla lajin Juoksu alta Harjoitusohjelmat -osiosta.