| Tiempo
Deseado Maratón |
Corrida
Suave (Ritmo x Km) |
Long
Run (Ritmo x Km) |
Speedy
Long Run (Ritmo x Km) |
Marathon
Pace x Km |
10
segs x Km Slower Than Marathon Pace |
10
segs x Km Faster Than Marathon Pace |
Ritmo
de Tempo x Km |
Tempo
Intervalos Ritmo x 2 millas |
Intervalos
para Capacidad Anaerobica (200 mts) |
Intervalos
Para Capacidad Aerobica (1
milla) |
Pace
Training (Ritmo x 3.1 millas) |
3:20:00 |
5:23
a 5:37 |
5:09
a 5:22 |
4:58
a 5:05 |
4:44 |
4:54 |
4:34 |
4:26
a 4:31 |
14:12
a 14:30 |
38
a 39 segs |
6:48
a 6:56 |
20:46
a 21:11 |
| 3:25:00 |
5:32
a 5:46 |
5:17
a 5:30 |
5:08
a 5:14 |
4:52 |
5:02 |
4:42 |
4:32
a 4:38 |
14:32
a 14:50 |
39
a 40 segs |
6:58
a 7:06 |
21:17
a 21:42 |
3:30:00 |
5:39
a 5:54 |
5:25
a 5:38 |
5:16
a 5:22 |
4:59 |
5:09 |
4:49 |
4:39
a 4:45 |
14:54
a 15:12 |
40
a 41 segs |
7:08
a 7:17 |
21:45
a 22:10 |
| 3:35:00 |
5:48
a 6:02 |
5:33
a 5:47 |
5:24
a 5:31 |
5:06 |
5:16 |
4:56 |
4:46
a 4:52 |
15:16
a 15:34 |
41
a 42 segs |
7:19
a 7:28 |
22:19
a 22:47 |
3:40:00 |
5:56
a 6:11 |
5:41
a 5:55 |
5:28
a 5:35 |
5:13 |
5:23 |
5:03 |
4:53
a 4:59 |
15:38
a 15:56 |
42
a 43 segs |
7:29
a 7:38 |
22:50
a 23:18 |
|
3:45:00 |
6:04
a 6:19 |
5:48
a 6:02 |
5:36
a 5:42 |
5:20 |
5:30 |
5:10 |
4:59
a 5:05 |
15:58
a 16:18 |
43
a 44 segs |
7:39
a 7:48 |
23:21
a 23:49 |
3:50:00 |
6:12
a 6:27 |
5:56
a 6:10 |
5:43
a 5:50 |
5:27 |
5:37 |
5:17 |
5:06
a 5:12 |
16:18
a 16:38 |
44
a 45 segs |
7:49
a 7:58 |
23:52
a 24:20 |
|
3:55:00 |
6:20
a 6:36 |
6:03
a 6:18 |
5:51
a 5:58 |
5:34 |
5:44 |
5:24 |
5:12
a 5:18 |
16:40
a 17:00 |
45
a 46 segs |
7:59
a 8:06 |
24:23
a 24:51 |
4:00:00 |
6:32
a 6:36 |
6:14
a 6:18 |
5:51
a 5:55 |
5:41 |
5:51 |
5:31 |
5:17
a 5:23 |
16:42
a 17:02 |
7:59
a 8:09 |
5:41
x km. |
|
|
4:05:00 |
6:40
a 6:44 |
6:22
a 6:26 |
5:59
a 6:02 |
5:48 |
5:58 |
5:38 |
5:24
a 5:30 |
17:04
a 17:24 |
|
8:09
a 8:19 |
5:49
x km. |
4:10:00 |
6:48
a 6:52 |
6:30
a 6:34 |
6:05
a 6:09 |
5:55 |
6:05 |
5:45 |
5:30
a 5:37 |
17:24
a 17:44 |
8:19
a 8:29 |
5:56
x km |
|
|
4:15:00 |
6:56
a 7:00 |
6:37
a 6:41 |
6:13
a 6:17 |
6:03 |
6:13 |
5:53 |
5:37
a 5:44 |
17:44
a 18:06 |
|
8:29
a 8:39 |
6:02
x km |
4:20:00 |
7:04
a 7:08 |
6:45
a 6:50 |
6:20
a 6:24 |
6:10 |
6:20 |
6:00 |
5:43
a 5:50 |
18:06
a 18:28 |
8:39
a 8:49 |
6:10
x km |
|
|
4:25:00 |
7:12
a 7:16 |
6:53
a 6:57 |
6:27
a 6:31 |
6:17 |
6:27 |
6:07 |
5:50
a 5:57 |
18:26
a 18:48 |
|
8:48
a 8:59 |
6:17
x km. |
4:30:00 |
7:21
a 7:26 |
7:02
a 7:06 |
6:36
a 6:40 |
6:24 |
6:34 |
6:14 |
5:57
a 6:05 |
18:50
a 19:12 |
8:59
a 9:10 |
6:24
x km. |
|
|
4:40:00 |
7:37
a 7:42 |
7:17
a 7:21 |
6:50
a 6:54 |
6:38 |
6:48 |
6:28 |
6:10
a 6:18 |
19:30
a 19:54 |
|
9:19
a 9:30 |
6:38
x km. |