Você pode usar essa tabela de ritmo na faixa de tempo de 11:00 a 11:59 minutos para determinar seus tempos-alvo para as distâncias usuais de corrida. Ela lhe dá uma boa visão geral de como os ritmos/velocidades individuais na faixa de 11 minutos diferem para as distâncias/tempos de chegada.
| Pace | 2 km | 3 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 42,195 km |
|---|---|---|---|---|---|---|---|---|---|---|
| 00:11:00 | 00:22:00 | 00:33:00 | 00:55:00 | 01:50:00 | 02:45:00 | 03:40:00 | 03:52:06 | 04:35:00 | 05:30:00 | 07:44:09 |
| 00:11:01 | 00:22:02 | 00:33:03 | 00:55:05 | 01:50:10 | 02:45:15 | 03:40:20 | 03:52:27 | 04:35:25 | 05:30:30 | 07:44:51 |
| 00:11:02 | 00:22:04 | 00:33:06 | 00:55:10 | 01:50:20 | 02:45:30 | 03:40:40 | 03:52:48 | 04:35:50 | 05:31:00 | 07:45:33 |
| 00:11:03 | 00:22:06 | 00:33:09 | 00:55:15 | 01:50:30 | 02:45:45 | 03:41:00 | 03:53:09 | 04:36:15 | 05:31:30 | 07:46:15 |
| 00:11:04 | 00:22:08 | 00:33:12 | 00:55:20 | 01:50:40 | 02:46:00 | 03:41:20 | 03:53:30 | 04:36:40 | 05:32:00 | 07:46:57 |
| 00:11:05 | 00:22:10 | 00:33:15 | 00:55:25 | 01:50:50 | 02:46:15 | 03:41:40 | 03:53:51 | 04:37:05 | 05:32:30 | 07:47:40 |
| 00:11:06 | 00:22:12 | 00:33:18 | 00:55:30 | 01:51:00 | 02:46:30 | 03:42:00 | 03:54:13 | 04:37:30 | 05:33:00 | 07:48:22 |
| 00:11:07 | 00:22:14 | 00:33:21 | 00:55:35 | 01:51:10 | 02:46:45 | 03:42:20 | 03:54:34 | 04:37:55 | 05:33:30 | 07:49:04 |
| 00:11:08 | 00:22:16 | 00:33:24 | 00:55:40 | 01:51:20 | 02:47:00 | 03:42:40 | 03:54:55 | 04:38:20 | 05:34:00 | 07:49:46 |
| 00:11:09 | 00:22:18 | 00:33:27 | 00:55:45 | 01:51:30 | 02:47:15 | 03:43:00 | 03:55:16 | 04:38:45 | 05:34:30 | 07:50:28 |
| 00:11:10 | 00:22:20 | 00:33:30 | 00:55:50 | 01:51:40 | 02:47:30 | 03:43:20 | 03:55:37 | 04:39:10 | 05:35:00 | 07:51:11 |
| 00:11:11 | 00:22:22 | 00:33:33 | 00:55:55 | 01:51:50 | 02:47:45 | 03:43:40 | 03:55:58 | 04:39:35 | 05:35:30 | 07:51:53 |
| 00:11:12 | 00:22:24 | 00:33:36 | 00:56:00 | 01:52:00 | 02:48:00 | 03:44:00 | 03:56:19 | 04:40:00 | 05:36:00 | 07:52:35 |
| 00:11:13 | 00:22:26 | 00:33:39 | 00:56:05 | 01:52:10 | 02:48:15 | 03:44:20 | 03:56:40 | 04:40:25 | 05:36:30 | 07:53:17 |
| 00:11:14 | 00:22:28 | 00:33:42 | 00:56:10 | 01:52:20 | 02:48:30 | 03:44:40 | 03:57:01 | 04:40:50 | 05:37:00 | 07:53:59 |
| 00:11:15 | 00:22:30 | 00:33:45 | 00:56:15 | 01:52:30 | 02:48:45 | 03:45:00 | 03:57:22 | 04:41:15 | 05:37:30 | 07:54:42 |
| 00:11:16 | 00:22:32 | 00:33:48 | 00:56:20 | 01:52:40 | 02:49:00 | 03:45:20 | 03:57:44 | 04:41:40 | 05:38:00 | 07:55:24 |
| 00:11:17 | 00:22:34 | 00:33:51 | 00:56:25 | 01:52:50 | 02:49:15 | 03:45:40 | 03:58:05 | 04:42:05 | 05:38:30 | 07:56:06 |
| 00:11:18 | 00:22:36 | 00:33:54 | 00:56:30 | 01:53:00 | 02:49:30 | 03:46:00 | 03:58:26 | 04:42:30 | 05:39:00 | 07:56:48 |
| 00:11:19 | 00:22:38 | 00:33:57 | 00:56:35 | 01:53:10 | 02:49:45 | 03:46:20 | 03:58:47 | 04:42:55 | 05:39:30 | 07:57:30 |
| 00:11:20 | 00:22:40 | 00:34:00 | 00:56:40 | 01:53:20 | 02:50:00 | 03:46:40 | 03:59:08 | 04:43:20 | 05:40:00 | 07:58:13 |
| 00:11:21 | 00:22:42 | 00:34:03 | 00:56:45 | 01:53:30 | 02:50:15 | 03:47:00 | 03:59:29 | 04:43:45 | 05:40:30 | 07:58:55 |
| 00:11:22 | 00:22:44 | 00:34:06 | 00:56:50 | 01:53:40 | 02:50:30 | 03:47:20 | 03:59:50 | 04:44:10 | 05:41:00 | 07:59:37 |
| 00:11:23 | 00:22:46 | 00:34:09 | 00:56:55 | 01:53:50 | 02:50:45 | 03:47:40 | 04:00:11 | 04:44:35 | 05:41:30 | 08:00:19 |
| 00:11:24 | 00:22:48 | 00:34:12 | 00:57:00 | 01:54:00 | 02:51:00 | 03:48:00 | 04:00:32 | 04:45:00 | 05:42:00 | 08:01:01 |
| 00:11:25 | 00:22:50 | 00:34:15 | 00:57:05 | 01:54:10 | 02:51:15 | 03:48:20 | 04:00:53 | 04:45:25 | 05:42:30 | 08:01:44 |
| 00:11:26 | 00:22:52 | 00:34:18 | 00:57:10 | 01:54:20 | 02:51:30 | 03:48:40 | 04:01:15 | 04:45:50 | 05:43:00 | 08:02:26 |
| 00:11:27 | 00:22:54 | 00:34:21 | 00:57:15 | 01:54:30 | 02:51:45 | 03:49:00 | 04:01:36 | 04:46:15 | 05:43:30 | 08:03:08 |
| 00:11:28 | 00:22:56 | 00:34:24 | 00:57:20 | 01:54:40 | 02:52:00 | 03:49:20 | 04:01:57 | 04:46:40 | 05:44:00 | 08:03:50 |
| 00:11:29 | 00:22:58 | 00:34:27 | 00:57:25 | 01:54:50 | 02:52:15 | 03:49:40 | 04:02:18 | 04:47:05 | 05:44:30 | 08:04:32 |
| 00:11:30 | 00:23:00 | 00:34:30 | 00:57:30 | 01:55:00 | 02:52:30 | 03:50:00 | 04:02:39 | 04:47:30 | 05:45:00 | 08:05:15 |
| 00:11:31 | 00:23:02 | 00:34:33 | 00:57:35 | 01:55:10 | 02:52:45 | 03:50:20 | 04:03:00 | 04:47:55 | 05:45:30 | 08:05:57 |
| 00:11:32 | 00:23:04 | 00:34:36 | 00:57:40 | 01:55:20 | 02:53:00 | 03:50:40 | 04:03:21 | 04:48:20 | 05:46:00 | 08:06:39 |
| 00:11:33 | 00:23:06 | 00:34:39 | 00:57:45 | 01:55:30 | 02:53:15 | 03:51:00 | 04:03:42 | 04:48:45 | 05:46:30 | 08:07:21 |
| 00:11:34 | 00:23:08 | 00:34:42 | 00:57:50 | 01:55:40 | 02:53:30 | 03:51:20 | 04:04:03 | 04:49:10 | 05:47:00 | 08:08:03 |
| 00:11:35 | 00:23:10 | 00:34:45 | 00:57:55 | 01:55:50 | 02:53:45 | 03:51:40 | 04:04:24 | 04:49:35 | 05:47:30 | 08:08:46 |
| 00:11:36 | 00:23:12 | 00:34:48 | 00:58:00 | 01:56:00 | 02:54:00 | 03:52:00 | 04:04:46 | 04:50:00 | 05:48:00 | 08:09:28 |
| 00:11:37 | 00:23:14 | 00:34:51 | 00:58:05 | 01:56:10 | 02:54:15 | 03:52:20 | 04:05:07 | 04:50:25 | 05:48:30 | 08:10:10 |
| 00:11:38 | 00:23:16 | 00:34:54 | 00:58:10 | 01:56:20 | 02:54:30 | 03:52:40 | 04:05:28 | 04:50:50 | 05:49:00 | 08:10:52 |
| 00:11:39 | 00:23:18 | 00:34:57 | 00:58:15 | 01:56:30 | 02:54:45 | 03:53:00 | 04:05:49 | 04:51:15 | 05:49:30 | 08:11:34 |
| 00:11:40 | 00:23:20 | 00:35:00 | 00:58:20 | 01:56:40 | 02:55:00 | 03:53:20 | 04:06:10 | 04:51:40 | 05:50:00 | 08:12:16 |
| 00:11:41 | 00:23:22 | 00:35:03 | 00:58:25 | 01:56:50 | 02:55:15 | 03:53:40 | 04:06:31 | 04:52:05 | 05:50:30 | 08:12:59 |
| 00:11:42 | 00:23:24 | 00:35:06 | 00:58:30 | 01:57:00 | 02:55:30 | 03:54:00 | 04:06:52 | 04:52:30 | 05:51:00 | 08:13:41 |
| 00:11:43 | 00:23:26 | 00:35:09 | 00:58:35 | 01:57:10 | 02:55:45 | 03:54:20 | 04:07:13 | 04:52:55 | 05:51:30 | 08:14:23 |
| 00:11:44 | 00:23:28 | 00:35:12 | 00:58:40 | 01:57:20 | 02:56:00 | 03:54:40 | 04:07:34 | 04:53:20 | 05:52:00 | 08:15:05 |
| 00:11:45 | 00:23:30 | 00:35:15 | 00:58:45 | 01:57:30 | 02:56:15 | 03:55:00 | 04:07:55 | 04:53:45 | 05:52:30 | 08:15:47 |
| 00:11:46 | 00:23:32 | 00:35:18 | 00:58:50 | 01:57:40 | 02:56:30 | 03:55:20 | 04:08:17 | 04:54:10 | 05:53:00 | 08:16:30 |
| 00:11:47 | 00:23:34 | 00:35:21 | 00:58:55 | 01:57:50 | 02:56:45 | 03:55:40 | 04:08:38 | 04:54:35 | 05:53:30 | 08:17:12 |
| 00:11:48 | 00:23:36 | 00:35:24 | 00:59:00 | 01:58:00 | 02:57:00 | 03:56:00 | 04:08:59 | 04:55:00 | 05:54:00 | 08:17:54 |
| 00:11:49 | 00:23:38 | 00:35:27 | 00:59:05 | 01:58:10 | 02:57:15 | 03:56:20 | 04:09:20 | 04:55:25 | 05:54:30 | 08:18:36 |
| 00:11:50 | 00:23:40 | 00:35:30 | 00:59:10 | 01:58:20 | 02:57:30 | 03:56:40 | 04:09:41 | 04:55:50 | 05:55:00 | 08:19:18 |
| 00:11:51 | 00:23:42 | 00:35:33 | 00:59:15 | 01:58:30 | 02:57:45 | 03:57:00 | 04:10:02 | 04:56:15 | 05:55:30 | 08:20:01 |
| 00:11:52 | 00:23:44 | 00:35:36 | 00:59:20 | 01:58:40 | 02:58:00 | 03:57:20 | 04:10:23 | 04:56:40 | 05:56:00 | 08:20:43 |
| 00:11:53 | 00:23:46 | 00:35:39 | 00:59:25 | 01:58:50 | 02:58:15 | 03:57:40 | 04:10:44 | 04:57:05 | 05:56:30 | 08:21:25 |
| 00:11:54 | 00:23:48 | 00:35:42 | 00:59:30 | 01:59:00 | 02:58:30 | 03:58:00 | 04:11:05 | 04:57:30 | 05:57:00 | 08:22:07 |
| 00:11:55 | 00:23:50 | 00:35:45 | 00:59:35 | 01:59:10 | 02:58:45 | 03:58:20 | 04:11:26 | 04:57:55 | 05:57:30 | 08:22:49 |
| 00:11:56 | 00:23:52 | 00:35:48 | 00:59:40 | 01:59:20 | 02:59:00 | 03:58:40 | 04:11:48 | 04:58:20 | 05:58:00 | 08:23:32 |
| 00:11:57 | 00:23:54 | 00:35:51 | 00:59:45 | 01:59:30 | 02:59:15 | 03:59:00 | 04:12:09 | 04:58:45 | 05:58:30 | 08:24:14 |
| 00:11:58 | 00:23:56 | 00:35:54 | 00:59:50 | 01:59:40 | 02:59:30 | 03:59:20 | 04:12:30 | 04:59:10 | 05:59:00 | 08:24:56 |
| 00:11:59 | 00:23:58 | 00:35:57 | 00:59:55 | 01:59:50 | 02:59:45 | 03:59:40 | 04:12:51 | 04:59:35 | 05:59:30 | 08:25:38 |
Aqui você pode encontrar mais faixas de ritmo
- Visão geral Ritmo 2:00 – 15:00 minutos por quilômetro em intervalos de 10 segundos
- Ritmo 2:00 – 2:59 minutos por quilômetro
- Ritmo 3:00 – 3:59 minutos por quilômetro
- Ritmo 4:00 – 4:59 minutos por quilômetro
- Ritmo 5:00 – 5:59 minutos por quilômetro
- Ritmo 6:00 – 6:59 minutos por quilômetro
- Ritmo 7:00 – 7:59 minutos por quilômetro
- Ritmo 8:00 – 8:59 minutos por quilômetro
- Ritmo 9:00 – 9:59 minutos por quilômetro
- Ritmo 10:00 – 10:59 minutos por quilômetro
- Ritmo 11:00 – 11:59 minutos por quilômetro
- Ritmo 12:00 – 12:59 minutos por quilômetro
- Ritmo 13:00 – 13:59 minutos por quilômetro
- Ritmo 14:00 – 14:59 minutos por quilômetro
