Biểu đồ Tốc Độ Chạy Bán Marathon của chúng tôi hiển thị tốc độ trung bình bạn cần duy trì để đạt được thời gian hoàn thành mục tiêu marathon của mình.
Ngoài ra, biểu đồ này còn bao gồm thời gian hoàn thành cho các khoảng cách chạy luyện tập khác nhau: 5k, 5 dặm, 10k, và 10 dặm.
Chúng tôi đã tổng hợp biểu đồ tốc độ đầy đủ dưới đây, hoặc bạn có thể tham khảo phiên bản in nhanh gọn này:
Bạn cũng có thể tham khảo máy tính tốc độ chạy bán marathon của chúng tôi để giúp lên kế hoạch cho mục tiêu tốc độ cụ thể của bạn và phân chia khoảng cách.
Liên quan: Máy Tính Tốc Độ Chạy | Tính Tốc Độ, Khoảng Cách & Thời Gian
Cách Sử Dụng Biểu Đồ Tốc Độ Chạy Bán Marathon:
Nếu bạn đã có mục tiêu thời gian hoàn thành bán marathon, hãy kiểm tra cột cuối cùng và tìm thời gian mục tiêu của bạn.
Sau đó, kiểm tra tốc độ tương ứng – đây là tốc độ trung bình bạn cần chạy suốt cuộc thi bán marathon của mình.
Để biết cách tốt nhất tích hợp tốc độ này vào chế độ luyện tập của bạn, hãy tham khảo Hướng Dẫn Luyện Tập Marathon của chúng tôi.
Nếu bạn chưa có mục tiêu thời gian hoàn thành, bạn có thể sử dụng thời gian hoàn thành từ các sự kiện khác (ví dụ: 10k) để ước tính thời gian hoàn thành bán marathon mục tiêu (mặc dù bạn có thể cần luyện tập khoảng cách để duy trì tốc độ này trên khoảng cách dài hơn).
Tìm hiểu thêm về cách tích hợp tốc độ cuộc đua vào quá trình luyện tập của bạn trong hướng dẫn này!
| Tốc độ (phút / dặm) | 5 k | 5 dặm | 10 k | 10 dặm | 13.1 dặm – bán marathon | 26.2 dặm – marathon | ||
|---|---|---|---|---|---|---|---|---|
| 04:40 | 00:14:32 | 00:23:20 | 00:29:04 | 00:46:40 | 01:01:10 | 02:02:21 | ||
| 04:45 | 00:14:47 | 00:23:45 | 00:29:35 | 00:47:30 | 01:02:16 | 02:04:32 | ||
| 04:50 | 00:15:03 | 00:24:10 | 00:30:06 | 00:48:20 | 01:03:21 | 02:06:43 | ||
| 04:55 | 00:15:18 | 00:24:35 | 00:30:37 | 00:49:10 | 01:04:27 | 02:08:54 | ||
| 05:00 | 00:15:34 | 00:25:00 | 00:31:08 | 00:50:00 | 01:05:33 | 02:11:06 | ||
| 05:05 | 00:15:49 | 00:25:25 | 00:31:39 | 00:50:50 | 01:06:38 | 02:13:17 | ||
| 05:10 | 00:16:05 | 00:25:50 | 00:32:10 | 00:51:40 | 01:07:44 | 02:15:28 | ||
| 05:15 | 00:16:20 | 00:26:15 | 00:32:41 | 00:52:30 | 01:08:49 | 02:17:39 | ||
| 05:20 | 00:16:36 | 00:26:40 | 00:33:12 | 00:53:20 | 01:09:55 | 02:19:50 | ||
| 05:25 | 00:16:51 | 00:27:05 | 00:33:43 | 00:54:10 | 01:11:00 | 02:22:01 | ||
| 05:30 | 00:17:07 | 00:27:30 | 00:34:14 | 00:55:00 | 01:12:06 | 02:24:12 | ||
| 05:35 | 00:17:22 | 00:27:55 | 00:34:45 | 00:55:50 | 01:13:11 | 02:26:23 | ||
| 05:40 | 00:17:38 | 00:28:20 | 00:35:16 | 00:56:40 | 01:14:17 | 02:28:34 | ||
| 05:45 | 00:17:53 | 00:28:45 | 00:35:47 | 00:57:30 | 01:15:22 | 02:30:45 | ||
| 05:50 | 00:18:09 | 00:29:10 | 00:36:18 | 00:58:20 | 01:16:28 | 02:32:57 | ||
| 05:55 | 00:18:24 | 00:29:35 | 00:36:49 | 00:59:10 | 01:17:34 | 02:35:08 | ||
| 06:00 | 00:18:40 | 00:30:00 | 00:37:20 | 01:00:00 | 01:18:39 | 02:37:19 | ||
| 06:05 | 00:18:55 | 00:30:25 | 00:37:51 | 01:00:50 | 01:19:45 | 02:39:30 | ||
| 06:10 | 00:19:11 | 00:30:50 | 00:38:22 | 01:01:40 | 01:20:50 | 02:41:41 | ||
| 06:15 | 00:19:26 | 00:31:15 | 00:38:53 | 01:02:30 | 01:21:56 | 02:43:52 | ||
| 06:20 | 00:19:42 | 00:31:40 | 00:39:24 | 01:03:20 | 01:23:01 | 02:46:03 | ||
| 06:25 | 00:19:57 | 00:32:05 | 00:39:55 | 01:04:10 | 01:24:07 | 02:48:14 | ||
| 06:30 | 00:20:13 | 00:32:30 | 00:40:26 | 01:05:00 | 01:25:12 | 02:50:25 | ||
| 06:35 | 00:20:28 | 00:32:55 | 00:40:57 | 01:05:50 | 01:26:18 | 02:52:36 | ||
| 06:40 | 00:20:44 | 00:33:20 | 00:41:28 | 01:06:40 | 01:27:24 | 02:54:48 | ||
| 06:45 | 00:20:59 | 00:33:45 | 00:41:59 | 01:07:30 | 01:28:29 | 02:56:59 | ||
| 06:50 | 00:21:15 | 00:34:10 | 00:42:30 | 01:08:20 | 01:29:35 | 02:59:10 | ||
| 06:55 | 00:21:30 | 00:34:35 | 00:43:01 | 01:09:10 | 01:30:40 | 03:01:21 | ||
| 07:00 | 00:21:46 | 00:35:00 | 00:43:32 | 01:10:00 | 01:31:46 | 03:03:32 | ||
| 07:05 | 00:22:01 | 00:35:25 | 00:44:03 | 01:10:50 | 01:32:51 | 03:05:43 | ||
| 07:10 | 00:22:17 | 00:35:50 | 00:44:34 | 01:11:40 | 01:33:57 | 03:07:54 | ||
| 07:15 | 00:22:32 | 00:36:15 | 00:45:05 | 01:12:30 | 01:35:02 | 03:10:05 | ||
| 07:20 | 00:22:48 | 00:36:40 | 00:45:36 | 01:13:20 | 01:36:08 | 03:12:16 | ||
| 07:25 | 00:23:03 | 00:37:05 | 00:46:07 | 01:14:10 | 01:37:13 | 03:14:27 | ||
| 07:30 | 00:23:19 | 00:37:30 | 00:46:38 | 01:15:00 | 01:38:19 | 03:16:39 | ||
| 07:35 | 00:23:34 | 00:37:55 | 00:47:09 | 01:15:50 | 01:39:25 | 03:18:50 | ||
| 07:40 | 00:23:50 | 00:38:20 | 00:47:40 | 01:16:40 | 01:40:30 | 03:21:01 | ||
| 07:45 | 00:24:05 | 00:38:45 | 00:48:11 | 01:17:30 | 01:41:36 | 03:23:12 | ||
| 07:50 | 00:24:21 | 00:39:10 | 00:48:42 | 01:18:20 | 01:42:41 | 03:25:23 | ||
| 07:55 | 00:24:36 | 00:39:35 | 00:49:13 | 01:19:10 | 01:43:47 | 03:27:34 | ||
| 08:00 | 00:24:52 | 00:40:00 | 00:49:44 | 01:20:00 | 01:44:52 | 03:29:45 | ||
| 08:05 | 00:25:07 | 00:40:25 | 00:50:15 | 01:20:50 | 01:45:58 | 03:31:56 | ||
| 08:10 | 00:25:23 | 00:40:50 | 00:50:46 | 01:21:40 | 01:47:03 | 03:34:07 | ||
| 08:15 | 00:25:38 | 00:41:15 | 00:51:17 | 01:22:30 | 01:48:09 | 03:36:18 | ||
| 08:20 | 00:25:54 | 00:41:40 | 00:51:48 | 01:23:20 | 01:49:15 | 03:38:30 | ||
| 08:25 | 00:26:09 | 00:42:05 | 00:52:19 | 01:24:10 | 01:50:20 | 03:40:41 | ||
| 08:30 | 00:26:25 | 00:42:30 | 00:52:50 | 01:25:00 | 01:51:26 | 03:42:52 | ||
| 08:35 | 00:26:40 | 00:42:55 | 00:53:21 | 01:25:50 | 01:52:31 | 03:45:03 | ||
| 08:40 | 00:26:56 | 00:43:20 | 00:53:52 | 01:26:40 | 01:53:37 | 03:47:14 | ||
| 08:45 | 00:27:11 | 00:43:45 | 00:54:23 | 01:27:30 | 01:54:42 | 03:49:25 | ||
| 08:50 | 00:27:27 | 00:44:10 | 00:54:54 | 01:28:20 | 01:55:48 | 03:51:36 | ||
| 08:55 | 00:27:42 | 00:44:35 | 00:55:25 | 01:29:10 | 01:56:53 | 03:53:47 | ||
| 09:00 | 00:27:58 | 00:45:00 | 00:55:56 | 01:30:00 | 01:57:59 | 03:55:58 | ||
| 09:05 | 00:28:13 | 00:45:25 | 00:56:27 | 01:30:50 | 01:59:04 | 03:58:09 | ||
| 09:10 | 00:28:29 | 00:45:50 | 00:56:58 | 01:31:40 | 02:00:10 | 04:00:21 | ||
| 09:15 | 00:28:44 | 00:46:15 | 00:57:29 | 01:32:30 | 02:01:16 | 04:02:32 | ||
| 09:20 | 00:29:00 | 00:46:40 | 00:58:00 | 01:33:20 | 02:02:21 | 04:04:43 | ||
| 09:25 | 00:29:15 | 00:47:05 | 00:58:31 | 01:34:10 | 02:03:27 | 04:06:54 | ||
| 09:30 | 00:29:31 | 00:47:30 | 00:59:02 | 01:35:00 | 02:04:32 | 04:09:05 | ||
| 09:35 | 00:29:46 | 00:47:55 | 00:59:33 | 01:35:50 | 02:05:38 | 04:11:16 | ||
| 09:40 | 00:30:02 | 00:48:20 | 01:00:04 | 01:36:40 | 02:06:43 | 04:13:27 | ||
| 09:45 | 00:30:17 | 00:48:45 | 01:00:35 | 01:37:30 | 02:07:49 | 04:15:38 | ||
| 09:50 | 00:30:33 | 00:49:10 | 01:01:06 | 01:38:20 | 02:08:54 | 04:17:49 | ||
| 09:55 | 00:30:48 | 00:49:35 | 01:01:37 | 01:39:10 | 02:10:00 | 04:20:00 | ||
| 10:00 | 00:31:04 | 00:50:00 | 01:02:09 | 01:40:00 | 02:11:06 | 04:22:12 | ||
| 10:05 | 00:31:20 | 00:50:25 | 01:02:40 | 01:40:50 | 02:12:11 | 04:24:23 | ||
| 10:10 | 00:31:35 | 00:50:50 | 01:03:11 | 01:41:40 | 02:13:17 | 04:26:34 | ||
| 10:15 | 00:31:51 | 00:51:15 | 01:03:42 | 01:42:30 | 02:14:22 | 04:28:45 | ||
| 10:20 | 00:32:06 | 00:51:40 | 01:04:13 | 01:43:20 | 02:15:28 | 04:30:56 | ||
| 10:25 | 00:32:22 | 00:52:05 | 01:04:44 | 01:44:10 | 02:16:33 | 04:33:07 | ||
| 10:30 | 00:32:37 | 00:52:30 | 01:05:15 | 01:45:00 | 02:17:39 | 04:35:18 | ||
| 10:35 | 00:32:53 | 00:52:55 | 01:05:46 | 01:45:50 | 02:18:44 | 04:37:29 | ||
| 10:40 | 00:33:08 | 00:53:20 | 01:06:17 | 01:46:40 | 02:19:50 | 04:39:40 | ||
| 10:45 | 00:33:24 | 00:53:45 | 01:06:48 | 01:47:30 | 02:20:55 | 04:41:51 | ||
| 10:50 | 00:33:39 | 00:54:10 | 01:07:19 | 01:48:20 | 02:22:01 | 04:44:03 | ||
| 10:55 | 00:33:55 | 00:54:35 | 01:07:50 | 01:49:10 | 02:23:07 | 04:46:14 | ||
| 11:00 | 00:34:10 | 00:55:00 | 01:08:21 | 01:50:00 | 02:24:12 | 04:48:25 | ||
| 11:05 | 00:34:26 | 00:55:25 | 01:08:52 | 01:50:50 | 02:25:18 | 04:50:36 | ||
| 11:10 | 00:34:42 | 00:55:50 | 01:09:24 | 01:51:40 | 02:26:23 | 04:52:47 | ||
| 11:15 | 00:34:57 | 00:56:15 | 01:09:55 | 01:52:30 | 02:27:29 | 04:54:58 | ||
| 11:20 | 00:35:13 | 00:56:40 | 01:10:26 | 01:53:20 | 02:28:34 | 04:57:09 | ||
| 11:25 | 00:35:28 | 00:57:05 | 01:10:57 | 01:54:10 | 02:29:40 | 04:59:20 | ||
| 11:30 | 00:35:44 | 00:57:30 | 01:11:28 | 01:55:00 | 02:30:45 | 05:01:31 | ||
| 11:35 | 00:35:59 | 00:57:55 | 01:11:59 | 01:55:50 | 02:31:51 | 05:03:42 | ||
| 11:40 | 00:36:15 | 00:58:20 | 01:12:30 | 01:56:40 | 02:32:57 | 05:05:54 | ||
| 11:45 | 00:36:30 | 00:58:45 | 01:13:01 | 01:57:30 | 02:34:02 | 05:08:05 | ||
| 11:50 | 00:36:46 | 00:59:10 | 01:13:32 | 01:58:20 | 02:35:08 | 05:10:16 | ||
| 11:55 | 00:37:01 | 00:59:35 | 01:14:03 | 01:59:10 | 02:36:13 | 05:12:27 | ||
| 12:00 | 00:37:17 | 01:00:00 | 01:14:34 | 02:00:00 | 02:37:19 | 05:14:38 | ||
| 12:05 | 00:37:32 | 01:00:25 | 01:15:05 | 02:00:50 | 02:38:24 | 05:16:49 | ||
| 12:10 | 00:37:48 | 01:00:50 | 01:15:36 | 02:01:40 | 02:39:30 | 05:19:00 | ||
| 12:15 | 00:38:04 | 01:01:15 | 01:16:08 | 02:02:30 | 02:40:35 | 05:21:11 | ||
| 12:20 | 00:38:19 | 01:01:40 | 01:16:39 | 02:03:20 | 02:41:41 | 05:23:22 | ||
| 12:25 | 00:38:35 | 01:02:05 | 01:17:10 | 02:04:10 | 02:42:46 | 05:25:33 | ||
| 12:30 | 00:38:50 | 01:02:30 | 01:17:41 | 02:05:00 | 02:43:52 | 05:27:45 | ||
| 12:35 | 00:39:06 | 01:02:55 | 01:18:12 | 02:05:50 | 02:44:58 | 05:29:56 | ||
| 12:40 | 00:39:21 | 01:03:20 | 01:18:43 | 02:06:40 | 02:46:03 | 05:32:07 | ||
| 12:45 | 00:39:37 | 01:03:45 | 01:19:14 | 02:07:30 | 02:47:09 | 05:34:18 | ||
| 12:50 | 00:39:52 | 01:04:10 | 01:19:45 | 02:08:20 | 02:48:14 | 05:36:29 | ||
| 12:55 | 00:40:08 | 01:04:35 | 01:20:16 | 02:09:10 | 02:49:20 | 05:38:40 | ||
| 13:00 | 00:40:23 | 01:05:00 | 01:20:47 | 02:10:00 | 02:50:25 | 05:40:51 | ||
| 13:05 | 00:40:39 | 01:05:25 | 01:21:18 | 02:10:50 | 02:51:31 | 05:43:02 | ||
| 13:10 | 00:40:54 | 01:05:50 | 01:21:49 | 02:11:40 | 02:52:36 | 05:45:13 | ||
| 13:15 | 00:41:10 | 01:06:15 | 01:22:20 | 02:12:30 | 02:53:42 | 05:47:24 | ||
| 13:20 | 00:41:26 | 01:06:40 | 01:22:52 | 02:13:20 | 02:54:48 | 05:49:36 | ||
| 13:25 | 00:41:41 | 01:07:05 | 01:23:23 | 02:14:10 | 02:55:53 | 05:51:47 | ||
| 13:30 | 00:41:57 | 01:07:30 | 01:23:54 | 02:15:00 | 02:56:59 | 05:53:58 | ||
| 13:35 | 00:42:12 | 01:07:55 | 01:24:25 | 02:15:50 | 02:58:04 | 05:56:09 | ||
| 13:40 | 00:42:28 | 01:08:20 | 01:24:56 | 02:16:40 | 02:59:10 | 05:58:20 | ||
| 13:45 | 00:42:43 | 01:08:45 | 01:25:27 | 02:17:30 | 03:00:15 | 06:00:31 | ||
| 13:50 | 00:42:59 | 01:09:10 | 01:25:58 | 02:18:20 | 03:01:21 | 06:02:42 | ||
| 13:55 | 00:43:14 | 01:09:35 | 01:26:29 | 02:19:10 | 03:02:26 | 06:04:53 | ||
| 14:00 | 00:43:30 | 01:10:00 | 01:27:00 | 02:20:00 | 03:03:32 | 06:07:04 | ||
| 14:05 | 00:43:45 | 01:10:25 | 01:27:31 | 02:20:50 | 03:04:37 | 06:09:15 | ||
| 14:10 | 00:44:01 | 01:10:50 | 01:28:02 | 02:21:40 | 03:05:43 | 06:11:27 | ||
| 14:15 | 00:44:16 | 01:11:15 | 01:28:33 | 02:22:30 | 03:06:49 | 06:13:38 | ||
| 14:20 | 00:44:32 | 01:11:40 | 01:29:04 | 02:23:20 | 03:07:54 | 06:15:49 | ||
| 14:25 | 00:44:47 | 01:12:05 | 01:29:35 | 02:24:10 | 03:09:00 | 06:18:00 | ||
| 14:30 | 00:45:03 | 01:12:30 | 01:30:07 | 02:25:00 | 03:10:05 | 06:20:11 | ||
| 14:35 | 00:45:19 | 01:12:55 | 01:30:38 | 02:25:50 | 03:11:11 | 06:22:22 | ||
| 14:40 | 00:45:34 | 01:13:20 | 01:31:09 | 02:26:40 | 03:12:16 | 06:24:33 | ||
| 14:45 | 00:45:50 | 01:13:45 | 01:31:40 | 02:27:30 | 03:13:22 | 06:26:44 | ||
| 14:50 | 00:46:05 | 01:14:10 | 01:32:11 | 02:28:20 | 03:14:27 | 06:28:55 | ||
| 14:55 | 00:46:21 | 01:14:35 | 01:32:42 | 02:29:10 | 03:15:33 | 06:31:06 | ||
| 15:00 | 00:46:36 | 01:15:00 | 01:33:13 | 02:30:00 | 03:16:39 | 06:33:18 | ||
| 15:05 | 00:46:52 | 01:15:25 | 01:33:44 | 02:30:50 | 03:17:44 | 06:35:29 | ||
| 15:10 | 00:47:07 | 01:15:50 | 01:34:15 | 02:31:40 | 03:18:50 | 06:37:40 | ||
| 15:15 | 00:47:23 | 01:16:15 | 01:34:46 | 02:32:30 | 03:19:55 | 06:39:51 | ||
| 15:20 | 00:47:38 | 01:16:40 | 01:35:17 | 02:33:20 | 03:21:01 | 06:42:02 | ||
| 15:25 | 00:47:54 | 01:17:05 | 01:35:48 | 02:34:10 | 03:22:06 | 06:44:13 | ||
| 15:30 | 00:48:09 | 01:17:30 | 01:36:19 | 02:35:00 | 03:23:12 | 06:46:24 | ||
| 15:35 | 00:48:25 | 01:17:55 | 01:36:51 | 02:35:50 | 03:24:17 | 06:48:35 | ||
| 15:40 | 00:48:41 | 01:18:20 | 01:37:22 | 02:36:40 | 03:25:23 | 06:50:46 | ||
| 15:45 | 00:48:56 | 01:18:45 | 01:37:53 | 02:37:30 | 03:26:28 | 06:52:57 | ||
| 15:50 | 00:49:12 | 01:19:10 | 01:38:24 | 02:38:20 | 03:27:34 | 06:55:09 | ||
| 15:55 | 00:49:27 | 01:19:35 | 01:38:55 | 02:39:10 | 03:28:40 | 06:57:20 | ||
| 16:00 | 00:49:43 | 01:20:00 | 01:39:26 | 02:40:00 | 03:29:45 | 06:59:31 |
