Bảng Tốc Độ Marathon của chúng tôi cho thấy tốc độ trung bình bạn cần chạy để đạt được thời gian hoàn thành marathon mục tiêu của bạn.
Ngoài ra, bảng còn bao gồm thời gian hoàn thành cho các khoảng cách chạy khác nhau trong quá trình luyện tập: 5k, 5 dặm, 10k, 10 dặm, và bán marathon.
Tìm hiểu thêm về cách kết hợp tốc độ marathon trong suốt quá trình luyện tập của bạn trong hướng dẫn này!
Kéo xuống để xem bảng tốc độ – hoặc tải bản ngắn gọn có thể in được!
Bạn cũng có thể xem máy tính tốc độ marathon của chúng tôi để giúp bạn lên kế hoạch cho mục tiêu tốc độ cụ thể và phân chia cuộc đua của riêng bạn.
Liên quan: Máy Tính Tốc Độ Chạy | Tính Toán Tốc Độ, Khoảng Cách, & Thời Gian
Tài Nguyên Marathon:
Cách Sử Dụng Bảng Tốc Độ Marathon:
Nếu bạn có mục tiêu thời gian hoàn thành 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 trong suốt quá trình marathon của mình.
Để tìm hiểu cách tốt nhất để kết hợp tốc độ này vào chương trình luyện tập của bạn, hãy tham khảo Hướng Dẫn Luyện Tập Marathon của chúng tôi.
Nếu bạn không có mục tiêu thời gian hoàn thành, bạn có thể sử dụng thời gian hoàn thành từ các sự kiện khác (như 10k) để ước lượng thời gian hoàn thành marathon mục tiêu (mặc dù bạn có thể cần luyện tập thêm khoảng cách để duy trì tốc độ này trong một khoảng cách dài hơn).
Tìm bảng này trong dặm? Đây là.
| Tốc Độ (phút / km) | 5 k | 5 dặm | 10 k | 10 dặm | 13.1 dặm – bán marathon | 26.2 dặm – marathon | ||
|---|---|---|---|---|---|---|---|---|
| 02:54 | 00:14:30 | 00:23:20 | 00:29:00 | 00:46:40 | 01:01:10 | 02:02:21 | ||
| 02:57 | 00:14:45 | 00:23:44 | 00:29:30 | 00:47:28 | 01:02:14 | 02:04:28 | ||
| 03:00 | 00:15:00 | 00:24:08 | 00:30:00 | 00:48:16 | 01:03:17 | 02:06:35 | ||
| 03:03 | 00:15:15 | 00:24:32 | 00:30:30 | 00:49:05 | 01:04:20 | 02:08:41 | ||
| 03:06 | 00:15:30 | 00:24:56 | 00:31:00 | 00:49:53 | 01:05:24 | 02:10:48 | ||
| 03:09 | 00:15:45 | 00:25:20 | 00:31:30 | 00:50:41 | 01:06:27 | 02:12:54 | ||
| 03:12 | 00:16:00 | 00:25:44 | 00:32:00 | 00:51:29 | 01:07:30 | 02:15:01 | ||
| 03:15 | 00:16:15 | 00:26:09 | 00:32:30 | 00:52:18 | 01:08:34 | 02:17:08 | ||
| 03:18 | 00:16:30 | 00:26:33 | 00:33:00 | 00:53:06 | 01:09:37 | 02:19:14 | ||
| 03:21 | 00:16:45 | 00:26:57 | 00:33:30 | 00:53:54 | 01:10:40 | 02:21:21 | ||
| 03:24 | 00:17:00 | 00:27:21 | 00:34:00 | 00:54:43 | 01:11:43 | 02:23:27 | ||
| 03:27 | 00:17:15 | 00:27:45 | 00:34:30 | 00:55:31 | 01:12:47 | 02:25:34 | ||
| 03:30 | 00:17:30 | 00:28:09 | 00:35:00 | 00:56:19 | 01:13:50 | 02:27:40 | ||
| 03:33 | 00:17:45 | 00:28:33 | 00:35:30 | 00:57:07 | 01:14:53 | 02:29:47 | ||
| 03:36 | 00:18:00 | 00:28:58 | 00:36:00 | 00:57:56 | 01:15:57 | 02:31:54 | ||
| 03:39 | 00:18:15 | 00:29:22 | 00:36:30 | 00:58:44 | 01:17:00 | 02:34:00 | ||
| 03:42 | 00:18:30 | 00:29:46 | 00:37:00 | 00:59:32 | 01:18:03 | 02:36:07 | ||
| 03:45 | 00:18:45 | 00:30:10 | 00:37:30 | 01:00:21 | 01:19:06 | 02:38:13 | ||
| 03:48 | 00:19:00 | 00:30:34 | 00:38:00 | 01:01:09 | 01:20:10 | 02:40:20 | ||
| 03:51 | 00:19:15 | 00:30:58 | 00:38:30 | 01:01:57 | 01:21:13 | 02:42:27 | ||
| 03:54 | 00:19:30 | 00:31:22 | 00:39:00 | 01:02:45 | 01:22:16 | 02:44:33 | ||
| 03:57 | 00:19:45 | 00:31:47 | 00:39:30 | 01:03:34 | 01:23:20 | 02:46:40 | ||
| 04:00 | 00:20:00 | 00:32:11 | 00:40:00 | 01:04:22 | 01:24:23 | 02:48:46 | ||
| 04:03 | 00:20:15 | 00:32:35 | 00:40:30 | 01:05:10 | 01:25:26 | 02:50:53 | ||
| 04:06 | 00:20:30 | 00:32:59 | 00:41:00 | 01:05:58 | 01:26:29 | 02:52:59 | ||
| 04:09 | 00:20:45 | 00:33:23 | 00:41:30 | 01:06:47 | 01:27:33 | 02:55:06 | ||
| 04:12 | 00:21:00 | 00:33:47 | 00:42:00 | 01:07:35 | 01:28:36 | 02:57:13 | ||
| 04:15 | 00:21:15 | 00:34:11 | 00:42:30 | 01:08:23 | 01:29:39 | 02:59:19 | ||
| 04:18 | 00:21:30 | 00:34:36 | 00:43:00 | 01:09:12 | 01:30:43 | 03:01:26 | ||
| 04:21 | 00:21:45 | 00:35:00 | 00:43:30 | 01:10:00 | 01:31:46 | 03:03:32 | ||
| 04:24 | 00:22:00 | 00:35:24 | 00:44:00 | 01:10:48 | 01:32:49 | 03:05:39 | ||
| 04:27 | 00:22:15 | 00:35:48 | 00:44:30 | 01:11:36 | 01:33:53 | 03:07:46 | ||
| 04:30 | 00:22:30 | 00:36:12 | 00:45:00 | 01:12:25 | 01:34:56 | 03:09:52 | ||
| 04:33 | 00:22:45 | 00:36:36 | 00:45:30 | 01:13:13 | 01:35:59 | 03:11:59 | ||
| 04:36 | 00:23:00 | 00:37:00 | 00:46:00 | 01:14:01 | 01:37:02 | 03:14:05 | ||
| 04:39 | 00:23:15 | 00:37:25 | 00:46:30 | 01:14:50 | 01:38:06 | 03:16:12 | ||
| 04:42 | 00:23:30 | 00:37:49 | 00:47:00 | 01:15:38 | 01:39:09 | 03:18:18 | ||
| 04:45 | 00:23:45 | 00:38:13 | 00:47:30 | 01:16:26 | 01:40:12 | 03:20:25 | ||
| 04:48 | 00:24:00 | 00:38:37 | 00:48:00 | 01:17:14 | 01:41:16 | 03:22:32 | ||
| 04:51 | 00:24:15 | 00:39:01 | 00:48:30 | 01:18:03 | 01:42:19 | 03:24:38 | ||
| 04:54 | 00:24:30 | 00:39:25 | 00:49:00 | 01:18:51 | 01:43:22 | 03:26:45 | ||
| 04:57 | 00:24:45 | 00:39:49 | 00:49:30 | 01:19:39 | 01:44:25 | 03:28:51 | ||
| 05:00 | 00:25:00 | 00:40:14 | 00:50:00 | 01:20:28 | 01:45:29 | 03:30:58 | ||
| 05:03 | 00:25:15 | 00:40:38 | 00:50:30 | 01:21:16 | 01:46:32 | 03:33:05 | ||
| 05:06 | 00:25:30 | 00:41:02 | 00:51:00 | 01:22:04 | 01:47:35 | 03:35:11 | ||
| 05:09 | 00:25:45 | 00:41:26 | 00:51:30 | 01:22:52 | 01:48:39 | 03:37:18 | ||
| 05:12 | 00:26:00 | 00:41:50 | 00:52:00 | 01:23:41 | 01:49:42 | 03:39:24 | ||
| 05:15 | 00:26:15 | 00:42:14 | 00:52:30 | 01:24:29 | 01:50:45 | 03:41:31 | ||
| 05:18 | 00:26:30 | 00:42:38 | 00:53:00 | 01:25:17 | 01:51:49 | 03:43:38 | ||
| 05:21 | 00:26:45 | 00:43:02 | 00:53:30 | 01:26:05 | 01:52:52 | 03:45:44 | ||
| 05:24 | 00:27:00 | 00:43:27 | 00:54:00 | 01:26:54 | 01:53:55 | 03:47:51 | ||
| 05:27 | 00:27:15 | 00:43:51 | 00:54:30 | 01:27:42 | 01:54:58 | 03:49:57 | ||
| 05:30 | 00:27:30 | 00:44:15 | 00:55:00 | 01:28:30 | 01:56:02 | 03:52:04 | ||
| 05:33 | 00:27:45 | 00:44:39 | 00:55:30 | 01:29:19 | 01:57:05 | 03:54:10 | ||
| 05:36 | 00:28:00 | 00:45:03 | 00:56:00 | 01:30:07 | 01:58:08 | 03:56:17 | ||
| 05:39 | 00:28:15 | 00:45:27 | 00:56:30 | 01:30:55 | 01:59:12 | 03:58:24 | ||
| 05:42 | 00:28:30 | 00:45:51 | 00:57:00 | 01:31:43 | 02:00:15 | 04:00:30 | ||
| 05:45 | 00:28:45 | 00:46:16 | 00:57:30 | 01:32:32 | 02:01:18 | 04:02:37 | ||
| 05:48 | 00:29:00 | 00:46:40 | 00:58:00 | 01:33:20 | 02:02:21 | 04:04:43 | ||
| 05:51 | 00:29:15 | 00:47:04 | 00:58:30 | 01:34:08 | 02:03:25 | 04:06:50 | ||
| 05:54 | 00:29:30 | 00:47:28 | 00:59:00 | 01:34:57 | 02:04:28 | 04:08:57 | ||
| 05:57 | 00:29:45 | 00:47:52 | 00:59:30 | 01:35:45 | 02:05:31 | 04:11:03 | ||
| 06:00 | 00:30:00 | 00:48:16 | 01:00:00 | 01:36:33 | 02:06:35 | 04:13:10 | ||
| 06:03 | 00:30:15 | 00:48:40 | 01:00:30 | 01:37:21 | 02:07:38 | 04:15:16 | ||
| 06:06 | 00:30:30 | 00:49:05 | 01:01:00 | 01:38:10 | 02:08:41 | 04:17:23 | ||
| 06:09 | 00:30:45 | 00:49:29 | 01:01:30 | 01:38:58 | 02:09:44 | 04:19:29 | ||
| 06:12 | 00:31:00 | 00:49:53 | 01:02:00 | 01:39:46 | 02:10:48 | 04:21:36 | ||
| 06:15 | 00:31:15 | 00:50:17 | 01:02:30 | 01:40:35 | 02:11:51 | 04:23:43 | ||
| 06:18 | 00:31:30 | 00:50:41 | 01:03:00 | 01:41:23 | 02:12:54 | 04:25:49 | ||
| 06:21 | 00:31:45 | 00:51:05 | 01:03:30 | 01:42:11 | 02:13:58 | 04:27:56 | ||
| 06:24 | 00:32:00 | 00:51:29 | 01:04:00 | 01:42:59 | 02:15:01 | 04:30:02 | ||
| 06:27 | 00:32:15 | 00:51:54 | 01:04:30 | 01:43:48 | 02:16:04 | 04:32:09 | ||
| 06:30 | 00:32:30 | 00:52:18 | 01:05:00 | 01:44:36 | 02:17:08 | 04:34:16 | ||
| 06:33 | 00:32:45 | 00:52:42 | 01:05:30 | 01:45:24 | 02:18:11 | 04:36:22 | ||
| 06:36 | 00:33:00 | 00:53:06 | 01:06:00 | 01:46:12 | 02:19:14 | 04:38:29 | ||
| 06:39 | 00:33:15 | 00:53:30 | 01:06:30 | 01:47:01 | 02:20:17 | 04:40:35 | ||
| 06:42 | 00:33:30 | 00:53:54 | 01:07:00 | 01:47:49 | 02:21:21 | 04:42:42 | ||
| 06:45 | 00:33:45 | 00:54:18 | 01:07:30 | 01:48:37 | 02:22:24 | 04:44:48 | ||
| 06:48 | 00:34:00 | 00:54:43 | 01:08:00 | 01:49:26 | 02:23:27 | 04:46:55 | ||
| 06:51 | 00:34:15 | 00:55:07 | 01:08:30 | 01:50:14 | 02:24:31 | 04:49:02 | ||
| 06:54 | 00:34:30 | 00:55:31 | 01:09:00 | 01:51:02 | 02:25:34 | 04:51:08 | ||
| 06:57 | 00:34:45 | 00:55:55 | 01:09:30 | 01:51:50 | 02:26:37 | 04:53:15 | ||
| 07:00 | 00:35:00 | 00:56:19 | 01:10:00 | 01:52:39 | 02:27:40 | 04:55:21 | ||
| 07:03 | 00:35:15 | 00:56:43 | 01:10:30 | 01:53:27 | 02:28:44 | 04:57:28 | ||
| 07:06 | 00:35:30 | 00:57:07 | 01:11:00 | 01:54:15 | 02:29:47 | 04:59:35 | ||
| 07:09 | 00:35:45 | 00:57:32 | 01:11:30 | 01:55:04 | 02:30:50 | 05:01:41 | ||
| 07:12 | 00:36:00 | 00:57:56 | 01:12:00 | 01:55:52 | 02:31:54 | 05:03:48 | ||
| 07:15 | 00:36:15 | 00:58:20 | 01:12:30 | 01:56:40 | 02:32:57 | 05:05:54 | ||
| 07:18 | 00:36:30 | 00:58:44 | 01:13:00 | 01:57:28 | 02:34:00 | 05:08:01 | ||
| 07:21 | 00:36:45 | 00:59:08 | 01:13:30 | 01:58:17 | 02:35:04 | 05:10:08 | ||
| 07:24 | 00:37:00 | 00:59:32 | 01:14:00 | 01:59:05 | 02:36:07 | 05:12:14 | ||
| 07:27 | 00:37:15 | 00:59:56 | 01:14:30 | 01:59:53 | 02:37:10 | 05:14:21 | ||
| 07:30 | 00:37:30 | 01:00:21 | 01:15:00 | 02:00:42 | 02:38:13 | 05:16:27 | ||
| 07:33 | 00:37:45 | 01:00:45 | 01:15:30 | 02:01:30 | 02:39:17 | 05:18:34 | ||
| 07:36 | 00:38:00 | 01:01:09 | 01:16:00 | 02:02:18 | 02:40:20 | 05:20:40 | ||
| 07:39 | 00:38:15 | 01:01:33 | 01:16:30 | 02:03:06 | 02:41:23 | 05:22:47 | ||
| 07:42 | 00:38:30 | 01:01:57 | 01:17:00 | 02:03:55 | 02:42:27 | 05:24:54 | ||
| 07:45 | 00:38:45 | 01:02:21 | 01:17:30 | 02:04:43 | 02:43:30 | 05:27:00 | ||
| 07:48 | 00:39:00 | 01:02:45 | 01:18:00 | 02:05:31 | 02:44:33 | 05:29:07 | ||
| 07:51 | 00:39:15 | 01:03:10 | 01:18:30 | 02:06:20 | 02:45:36 | 05:31:13 | ||
| 07:54 | 00:39:30 | 01:03:34 | 01:19:00 | 02:07:08 | 02:46:40 | 05:33:20 | ||
| 07:57 | 00:39:45 | 01:03:58 | 01:19:30 | 02:07:56 | 02:47:43 | 05:35:27 | ||
| 08:00 | 00:40:00 | 01:04:22 | 01:20:00 | 02:08:44 | 02:48:46 | 05:37:33 | ||
| 08:03 | 00:40:15 | 01:04:46 | 01:20:30 | 02:09:33 | 02:49:50 | 05:39:40 | ||
| 08:06 | 00:40:30 | 01:05:10 | 01:21:00 | 02:10:21 | 02:50:53 | 05:41:46 | ||
| 08:09 | 00:40:45 | 01:05:34 | 01:21:30 | 02:11:09 | 02:51:56 | 05:43:53 | ||
| 08:12 | 00:41:00 | 01:05:58 | 01:22:00 | 02:11:57 | 02:52:59 | 05:45:59 | ||
| 08:15 | 00:41:15 | 01:06:23 | 01:22:30 | 02:12:46 | 02:54:03 | 05:48:06 | ||
| 08:18 | 00:41:30 | 01:06:47 | 01:23:00 | 02:13:34 | 02:55:06 | 05:50:13 | ||
| 08:21 | 00:41:45 | 01:07:11 | 01:23:30 | 02:14:22 | 02:56:09 | 05:52:19 | ||
| 08:24 | 00:42:00 | 01:07:35 | 01:24:00 | 02:15:11 | 02:57:13 | 05:54:26 | ||
| 08:27 | 00:42:15 | 01:07:59 | 01:24:30 | 02:15:59 | 02:58:16 | 05:56:32 | ||
| 08:30 | 00:42:30 | 01:08:23 | 01:25:00 | 02:16:47 | 02:59:19 | 05:58:39 | ||
| 08:33 | 00:42:45 | 01:08:47 | 01:25:30 | 02:17:35 | 03:00:23 | 06:00:46 | ||
| 08:36 | 00:43:00 | 01:09:12 | 01:26:00 | 02:18:24 | 03:01:26 | 06:02:52 | ||
| 08:39 | 00:43:15 | 01:09:36 | 01:26:30 | 02:19:12 | 03:02:29 | 06:04:59 | ||
| 08:42 | 00:43:30 | 01:10:00 | 01:27:00 | 02:20:00 | 03:03:32 | 06:07:05 | ||
| 08:45 | 00:43:45 | 01:10:24 | 01:27:30 | 02:20:49 | 03:04:36 | 06:09:12 | ||
| 08:48 | 00:44:00 | 01:10:48 | 01:28:00 | 02:21:37 | 03:05:39 | 06:11:18 | ||
| 08:51 | 00:44:15 | 01:11:12 | 01:28:30 | 02:22:25 | 03:06:42 | 06:13:25 | ||
| 08:54 | 00:44:30 | 01:11:36 | 01:29:00 | 02:23:13 | 03:07:46 | 06:15:32 | ||
| 08:57 | 00:44:45 | 01:12:01 | 01:29:30 | 02:24:02 | 03:08:49 | 06:17:38 | ||
| 09:00 | 00:45:00 | 01:12:25 | 01:30:00 | 02:24:50 | 03:09:52 | 06:19:45 | ||
| 09:03 | 00:45:15 | 01:12:49 | 01:30:30 | 02:25:38 | 03:10:55 | 06:21:51 | ||
| 09:06 | 00:45:30 | 01:13:13 | 01:31:00 | 02:26:27 | 03:11:59 | 06:23:58 | ||
| 09:09 | 00:45:45 | 01:13:37 | 01:31:30 | 02:27:15 | 03:13:02 | 06:26:05 | ||
| 09:12 | 00:46:00 | 01:14:01 | 01:32:00 | 02:28:03 | 03:14:05 | 06:28:11 | ||
| 09:15 | 00:46:15 | 01:14:25 | 01:32:30 | 02:28:51 | 03:15:09 | 06:30:18 | ||
| 09:18 | 00:46:30 | 01:14:50 | 01:33:00 | 02:29:40 | 03:16:12 | 06:32:24 | ||
| 09:21 | 00:46:45 | 01:15:14 | 01:33:30 | 02:30:28 | 03:17:15 | 06:34:31 | ||
| 09:24 | 00:47:00 | 01:15:38 | 01:34:00 | 02:31:16 | 03:18:18 | 06:36:37 | ||
| 09:27 | 00:47:15 | 01:16:02 | 01:34:30 | 02:32:04 | 03:19:22 | 06:38:44 | ||
| 09:30 | 00:47:30 | 01:16:26 | 01:35:00 | 02:32:53 | 03:20:25 | 06:40:51 | ||
| 09:33 | 00:47:45 | 01:16:50 | 01:35:30 | 02:33:41 | 03:21:28 | 06:42:57 | ||
| 09:36 | 00:48:00 | 01:17:14 | 01:36:00 | 02:34:29 | 03:22:32 | 06:45:04 | ||
| 09:39 | 00:48:15 | 01:17:39 | 01:36:30 | 02:35:18 | 03:23:35 | 06:47:10 | ||
| 09:42 | 00:48:30 | 01:18:03 | 01:37:00 | 02:36:06 | 03:24:38 | 06:49:17 |
