TABELA DE RITMOS

Tabelas/ Tabela de ritmos 5km até os 42km

Repare os ritmos por quilômetros na tabela abaixo e anote a passagem para cada distância percorrida. É muito importante que o corredor tenha em mente um ritmo pré-estabelecido, conforme orientação técnica, e dados do seu treinamento para garantir uma corrida mais linear, conquistando o objetivo do tempo desejado no final. Monte sua estratégia e tenha sucesso! Min/ Km 5km 10km 15km 20km 21km 25km 30km 35km 42km 03:00 00:15:00 00:30:00 00:45:00 01:00:00 01:03:17 01:15:00 01:30:00 01:45:00 02:06:35 03:10 00:15:30 00:31:40 00:47:30 01:03:20 01:06:48 01:19:10 01:35:00 01:50:50 02:13:37 03:20 00:16:40 00:33:20 00:50:00 01:06:40 01:10:19 01:23:20 01:40:00 01:56:40 02:20:39 03:30 00:17:30 00:35:00 00:52:30 01:10:00 01:13:50 01:27:30 01:45:00 02:02:30 02:27:41 03:40 00:18:20 00:36:40 00:55:00 01:13:20 01:17:21 01:31:40 01:50:00 02:08:20 02:34:43 03:50 00:19:10 00:38:20 00:57:30 01:16:40 01:20:52 01:35:50 01:55:00 02:14:10 02:41:45 04:00 00:20:00 00:40:00 01:00:00 01:20:00 01:24:23 01:40:00 02:00:00 02:20:00 02:48:47 04:10 00:20:50 00:41:40 01:02:30 01:23:20 01:27:54 01:44:10 02:05:00 02:25:50 02:55:49 04:20 00:21:40 00:43:20 01:05:00 01:26:40 01:31:25 01:48:20 02:10:00 02:31:40 03:02:51 04:30 00:22:30 00:45:00 01:07:30 01:30:00 01:34:56 01:52:30 02:15:00 02:37:30 03:09:23 04:40 00:23:20 00:46:40 01:10:00 01:33:20 01:38:27 01:56:40 02:20:00 02:43:20 03:16:55 04:50 00:24:10 00:48:20 01:12:30 01:36:40 01:41:58 02:00:50 02:25:00 02:49:10 03:23:57 05:00 00:25:00 00:50:00 01:15:00 01:40:00 01:45:29 02:05:00 02:30:00 02:55:00 03:30:59 05:10 00:25:50 00:51:40 01:17:30 01:43:20 01:49:00 02:09:10 02:35:00 03:00:05 03:38:00 05:20 00:26:40 00:53:20 01:20:00 01:46:40 01:52:31 02:13:20 02:40:00 03:06:40 03:45:02 05:30 00:27:30 00:55:00 01:22:30 01:50:00 02:21:40 02:17:30 02:45:00 03:12:30 03:52:04 05:40 00:28:20 00:56:40 01:25:00 01:53:20 02:25:50 02:21:40 02:50:00 03:18:20 03:59:06 05:50 00:29:10 00:58:20 01:27:30 01:56:40 02:03:04 02:25:50 02:55:00 03:24:10 04:06:08 06:00 00:30:00 01:00:00 01:30:00 02:00:00 02:06:35 02:30:00 03:00:00 03:30:00 04:13:10 06:10 00:30:50 01:01:40 01:32:30 02:03:20 02:10:06 02:34:10 03:05:00 03:35:50 04:20:12 06:20 00:31:40 01:03:20 01:35:00 02:06:40 02:13:17 02:38:20 03:10:00 03:41:40 04:27:14 06:30 00:32:30 01:05:00 01:37:30 02:10:00 02:17:08 02:42:30 03:15:00 03:47:30 04:34:16 06:40 00:33:20 01:06:40 01:40:00 02:13:20 02:20:39 02:46:40 03:20:00 03:53:20 04:41:18 06:50 00:34:10 01:08:20 01:42:30 02:16:40 02:24:10 02:50:50 03:25:00 03:59:10 04:48:20 07:00 00:35:00 01:10:00 01:45:00 02:20:00 02:27:41 02:55:00 03:30:00 04:05:00 04:55:22 07:10 00:35:50 01:11:40 01:47:30 02:23:20 03:25:00 05:59:10 03:35:00 04:10:50 05:02:24 07:20 00:36:40 01:13:20 01:50:00 02:26:40 02:34:43 03:03:20 03:45:00 04:22:30 05:09:26 07:30 00:37:30 01:15:00 01:52:30 02:30:00 02:38:14 03:07:30 03:45:00 04:22:30 05:16:28 07:40 00:38:20 01:16:40 01:55:00 02:33:20 02:41:45 03:11:40 03:50:00 04:28:20 05:23:30 07:50 00:39:10 01:18:20 01:57:30 02:36:40 02:45:16 03:15:50 03:55:00 04:34:10 05:30:32 08:00 00:40:00 01:20:00 02:00:00 02:40:00 02:48:47 03:20:00 04:00:00 04:40:00 05:37:34 08:10 00:40:50 01:21:40 02:02:30 02:43:20 02:52:18 03:24:10 04:05:00 04:45:50 05:44:36 08:20 00:41:40 01:23:20 02:05:00 02:46:40 02:55:49 03:28:20 04:10:00 04:51:40 05:51:38 08:30 00:42:30 01:25:00 02:07:30 02:50:00 02:59:20 03:32:30 04:15:00 04:57:30 05:58:40