马拉松配速表
使用我们全面的配速图表规划完美的马拉松
我们的马拉松配速表帮助您确定比赛的理想配速。根据您的目标马拉松时间，它提供精确的每英里或每公里配速，帮助您实现最佳表现。
我们的马拉松配速表帮助您确定马拉松的理想配速，无论您的目标时间是2:00到7:00小时之间。您可以轻松计算每5K/5M的目标分段时间，并根据您的目标完赛时间跟踪半程时间。
该图表根据您的马拉松目标时间提供精确的每英里或每公里配速，帮助您实施正确的配速策略，实现最佳表现。
"没有人类是有限的。" — Eliud Kipchoge。相信您的训练，并为成功控制配速。
马拉松完赛时间: 2:00:00
平均配速: 4:35/mi
5mi00:22:53
10mi00:45:46
15mi01:08:39
13.1094mi 半程马拉松01:00:00
20mi01:31:32
25mi01:54:25
马拉松完赛时间: 2:05:00
平均配速: 4:46/mi
5mi00:23:50
10mi00:47:40
15mi01:11:30
13.1094mi 半程马拉松01:02:30
20mi01:35:21
25mi01:59:11
马拉松完赛时间: 2:10:00
平均配速: 4:57/mi
5mi00:24:47
10mi00:49:34
15mi01:14:22
13.1094mi 半程马拉松01:05:00
20mi01:39:09
25mi02:03:57
马拉松完赛时间: 2:15:00
平均配速: 5:09/mi
5mi00:25:44
10mi00:51:29
15mi01:17:14
13.1094mi 半程马拉松01:07:30
20mi01:42:58
25mi02:08:43
马拉松完赛时间: 2:20:00
平均配速: 5:20/mi
5mi00:26:41
10mi00:53:23
15mi01:20:05
13.1094mi 半程马拉松01:10:00
20mi01:46:47
25mi02:13:29
马拉松完赛时间: 2:25:00
平均配速: 5:32/mi
5mi00:27:39
10mi00:55:18
15mi01:22:57
13.1094mi 半程马拉松01:12:30
20mi01:50:36
25mi02:18:15
马拉松完赛时间: 2:30:00
平均配速: 5:43/mi
5mi00:28:36
10mi00:57:12
15mi01:25:48
13.1094mi 半程马拉松01:15:00
20mi01:54:25
25mi02:23:01
马拉松完赛时间: 2:35:00
平均配速: 5:55/mi
5mi00:29:33
10mi00:59:07
15mi01:28:40
13.1094mi 半程马拉松01:17:30
20mi01:58:14
25mi02:27:47
马拉松完赛时间: 2:40:00
平均配速: 6:06/mi
5mi00:30:30
10mi01:01:01
15mi01:31:32
13.1094mi 半程马拉松01:20:00
20mi02:02:02
25mi02:32:33
马拉松完赛时间: 2:45:00
平均配速: 6:18/mi
5mi00:31:27
10mi01:02:55
15mi01:34:23
13.1094mi 半程马拉松01:22:30
20mi02:05:51
25mi02:37:19
马拉松完赛时间: 2:50:00
平均配速: 6:29/mi
5mi00:32:25
10mi01:04:50
15mi01:37:15
13.1094mi 半程马拉松01:25:00
20mi02:09:40
25mi02:42:05
马拉松完赛时间: 2:55:00
平均配速: 6:40/mi
5mi00:33:22
10mi01:06:44
15mi01:40:07
13.1094mi 半程马拉松01:27:30
20mi02:13:29
25mi02:46:51
马拉松完赛时间: 3:00:00
平均配速: 6:52/mi
5mi00:34:19
10mi01:08:39
15mi01:42:58
13.1094mi 半程马拉松01:30:00
20mi02:17:18
25mi02:51:37
马拉松完赛时间: 3:05:00
平均配速: 7:03/mi
5mi00:35:16
10mi01:10:33
15mi01:45:50
13.1094mi 半程马拉松01:32:30
20mi02:21:07
25mi02:56:23
马拉松完赛时间: 3:10:00
平均配速: 7:15/mi
5mi00:36:13
10mi01:12:27
15mi01:48:41
13.1094mi 半程马拉松01:35:00
20mi02:24:55
25mi03:01:09
马拉松完赛时间: 3:15:00
平均配速: 7:26/mi
5mi00:37:11
10mi01:14:22
15mi01:51:33
13.1094mi 半程马拉松01:37:30
20mi02:28:44
25mi03:05:56
马拉松完赛时间: 3:20:00
平均配速: 7:38/mi
5mi00:38:08
10mi01:16:16
15mi01:54:25
13.1094mi 半程马拉松01:40:00
20mi02:32:33
25mi03:10:42
马拉松完赛时间: 3:25:00
平均配速: 7:49/mi
5mi00:39:05
10mi01:18:11
15mi01:57:16
13.1094mi 半程马拉松01:42:30
20mi02:36:22
25mi03:15:28
马拉松完赛时间: 3:30:00
平均配速: 8:01/mi
5mi00:40:02
10mi01:20:05
15mi02:00:08
13.1094mi 半程马拉松01:45:00
20mi02:40:11
25mi03:20:14
马拉松完赛时间: 3:35:00
平均配速: 8:12/mi
5mi00:41:00
10mi01:22:00
15mi02:03:00
13.1094mi 半程马拉松01:47:30
20mi02:44:00
25mi03:25:00
马拉松完赛时间: 3:40:00
平均配速: 8:23/mi
5mi00:41:57
10mi01:23:54
15mi02:05:51
13.1094mi 半程马拉松01:50:00
20mi02:47:49
25mi03:29:46
马拉松完赛时间: 3:45:00
平均配速: 8:35/mi
5mi00:42:54
10mi01:25:48
15mi02:08:43
13.1094mi 半程马拉松01:52:30
20mi02:51:37
25mi03:34:32
马拉松完赛时间: 3:50:00
平均配速: 8:46/mi
5mi00:43:51
10mi01:27:43
15mi02:11:35
13.1094mi 半程马拉松01:55:00
20mi02:55:26
25mi03:39:18
马拉松完赛时间: 3:55:00
平均配速: 8:58/mi
5mi00:44:48
10mi01:29:37
15mi02:14:26
13.1094mi 半程马拉松01:57:30
20mi02:59:15
25mi03:44:04
马拉松完赛时间: 4:00:00
平均配速: 9:09/mi
5mi00:45:46
10mi01:31:32
15mi02:17:18
13.1094mi 半程马拉松02:00:00
20mi03:03:04
25mi03:48:50
马拉松完赛时间: 4:05:00
平均配速: 9:21/mi
5mi00:46:43
10mi01:33:26
15mi02:20:09
13.1094mi 半程马拉松02:02:30
20mi03:06:53
25mi03:53:36
马拉松完赛时间: 4:10:00
平均配速: 9:32/mi
5mi00:47:40
10mi01:35:21
15mi02:23:01
13.1094mi 半程马拉松02:05:00
20mi03:10:42
25mi03:58:22
马拉松完赛时间: 4:15:00
平均配速: 9:44/mi
5mi00:48:37
10mi01:37:15
15mi02:25:53
13.1094mi 半程马拉松02:07:30
20mi03:14:30
25mi04:03:08
马拉松完赛时间: 4:20:00
平均配速: 9:55/mi
5mi00:49:34
10mi01:39:09
15mi02:28:44
13.1094mi 半程马拉松02:10:00
20mi03:18:19
25mi04:07:54
马拉松完赛时间: 4:25:00
平均配速: 10:06/mi
5mi00:50:32
10mi01:41:04
15mi02:31:36
13.1094mi 半程马拉松02:12:30
20mi03:22:08
25mi04:12:40
马拉松完赛时间: 4:30:00
平均配速: 10:18/mi
5mi00:51:29
10mi01:42:58
15mi02:34:28
13.1094mi 半程马拉松02:15:00
20mi03:25:57
25mi04:17:26
马拉松完赛时间: 4:35:00
平均配速: 10:29/mi
5mi00:52:26
10mi01:44:53
15mi02:37:19
13.1094mi 半程马拉松02:17:30
20mi03:29:46
25mi04:22:12
马拉松完赛时间: 4:40:00
平均配速: 10:41/mi
5mi00:53:23
10mi01:46:47
15mi02:40:11
13.1094mi 半程马拉松02:20:00
20mi03:33:35
25mi04:26:58
马拉松完赛时间: 4:45:00
平均配速: 10:52/mi
5mi00:54:20
10mi01:48:41
15mi02:43:02
13.1094mi 半程马拉松02:22:30
20mi03:37:23
25mi04:31:44
马拉松完赛时间: 4:50:00
平均配速: 11:04/mi
5mi00:55:18
10mi01:50:36
15mi02:45:54
13.1094mi 半程马拉松02:25:00
20mi03:41:12
25mi04:36:31
马拉松完赛时间: 4:55:00
平均配速: 11:15/mi
5mi00:56:15
10mi01:52:30
15mi02:48:46
13.1094mi 半程马拉松02:27:30
20mi03:45:01
25mi04:41:17
马拉松完赛时间: 5:00:00
平均配速: 11:27/mi
5mi00:57:12
10mi01:54:25
15mi02:51:37
13.1094mi 半程马拉松02:30:00
20mi03:48:50
25mi04:46:03
马拉松完赛时间: 5:05:00
平均配速: 11:38/mi
5mi00:58:09
10mi01:56:19
15mi02:54:29
13.1094mi 半程马拉松02:32:30
20mi03:52:39
25mi04:50:49
马拉松完赛时间: 5:10:00
平均配速: 11:49/mi
5mi00:59:07
10mi01:58:14
15mi02:57:21
13.1094mi 半程马拉松02:35:00
20mi03:56:28
25mi04:55:35
马拉松完赛时间: 5:15:00
平均配速: 12:01/mi
5mi01:00:04
10mi02:00:08
15mi03:00:12
13.1094mi 半程马拉松02:37:30
20mi04:00:17
25mi05:00:21
马拉松完赛时间: 5:20:00
平均配速: 12:12/mi
5mi01:01:01
10mi02:02:02
15mi03:03:04
13.1094mi 半程马拉松02:40:00
20mi04:04:05
25mi05:05:07
马拉松完赛时间: 5:25:00
平均配速: 12:24/mi
5mi01:01:58
10mi02:03:57
15mi03:05:56
13.1094mi 半程马拉松02:42:30
20mi04:07:54
25mi05:09:53
马拉松完赛时间: 5:30:00
平均配速: 12:35/mi
5mi01:02:55
10mi02:05:51
15mi03:08:47
13.1094mi 半程马拉松02:45:00
20mi04:11:43
25mi05:14:39
马拉松完赛时间: 5:35:00
平均配速: 12:47/mi
5mi01:03:53
10mi02:07:46
15mi03:11:39
13.1094mi 半程马拉松02:47:30
20mi04:15:32
25mi05:19:25
马拉松完赛时间: 5:40:00
平均配速: 12:58/mi
5mi01:04:50
10mi02:09:40
15mi03:14:30
13.1094mi 半程马拉松02:50:00
20mi04:19:21
25mi05:24:11
马拉松完赛时间: 5:45:00
平均配速: 13:10/mi
5mi01:05:47
10mi02:11:35
15mi03:17:22
13.1094mi 半程马拉松02:52:30
20mi04:23:10
25mi05:28:57
马拉松完赛时间: 5:50:00
平均配速: 13:21/mi
5mi01:06:44
10mi02:13:29
15mi03:20:14
13.1094mi 半程马拉松02:55:00
20mi04:26:58
25mi05:33:43
马拉松完赛时间: 5:55:00
平均配速: 13:32/mi
5mi01:07:41
10mi02:15:23
15mi03:23:05
13.1094mi 半程马拉松02:57:30
20mi04:30:47
25mi05:38:29
马拉松完赛时间: 6:00:00
平均配速: 13:44/mi
5mi01:08:39
10mi02:17:18
15mi03:25:57
13.1094mi 半程马拉松03:00:00
20mi04:34:36
25mi05:43:15
马拉松完赛时间: 6:05:00
平均配速: 13:55/mi
5mi01:09:36
10mi02:19:12
15mi03:28:49
13.1094mi 半程马拉松03:02:30
20mi04:38:25
25mi05:48:01
马拉松完赛时间: 6:10:00
平均配速: 14:07/mi
5mi01:10:33
10mi02:21:07
15mi03:31:40
13.1094mi 半程马拉松03:05:00
20mi04:42:14
25mi05:52:47
马拉松完赛时间: 6:15:00
平均配速: 14:18/mi
5mi01:11:30
10mi02:23:01
15mi03:34:32
13.1094mi 半程马拉松03:07:30
20mi04:46:03
25mi05:57:33
马拉松完赛时间: 6:20:00
平均配速: 14:30/mi
5mi01:12:27
10mi02:24:55
15mi03:37:23
13.1094mi 半程马拉松03:10:00
20mi04:49:51
25mi06:02:19
马拉松完赛时间: 6:25:00
平均配速: 14:41/mi
5mi01:13:25
10mi02:26:50
15mi03:40:15
13.1094mi 半程马拉松03:12:30
20mi04:53:40
25mi06:07:06
马拉松完赛时间: 6:30:00
平均配速: 14:52/mi
5mi01:14:22
10mi02:28:44
15mi03:43:07
13.1094mi 半程马拉松03:15:00
20mi04:57:29
25mi06:11:52
马拉松完赛时间: 6:35:00
平均配速: 15:04/mi
5mi01:15:19
10mi02:30:39
15mi03:45:58
13.1094mi 半程马拉松03:17:30
20mi05:01:18
25mi06:16:38
马拉松完赛时间: 6:40:00
平均配速: 15:15/mi
5mi01:16:16
10mi02:32:33
15mi03:48:50
13.1094mi 半程马拉松03:20:00
20mi05:05:07
25mi06:21:24
马拉松完赛时间: 6:45:00
平均配速: 15:27/mi
5mi01:17:14
10mi02:34:28
15mi03:51:42
13.1094mi 半程马拉松03:22:30
20mi05:08:56
25mi06:26:10
马拉松完赛时间: 6:50:00
平均配速: 15:38/mi
5mi01:18:11
10mi02:36:22
15mi03:54:33
13.1094mi 半程马拉松03:25:00
20mi05:12:45
25mi06:30:56
马拉松完赛时间: 6:55:00
平均配速: 15:50/mi
5mi01:19:08
10mi02:38:16
15mi03:57:25
13.1094mi 半程马拉松03:27:30
20mi05:16:33
25mi06:35:42
马拉松完赛时间: 7:00:00
平均配速: 16:01/mi
5mi01:20:05
10mi02:40:11
15mi04:00:17
13.1094mi 半程马拉松03:30:00
20mi05:20:22
25mi06:40:28
| 平均配速 | 5mi | 10mi | 15mi | 13.1094mi 半程马拉松 | 20mi | 25mi | 马拉松完赛时间 |
|---|---|---|---|---|---|---|---|
| 4:35/mi | 00:22:53 | 00:45:46 | 01:08:39 | 01:00:00 | 01:31:32 | 01:54:25 | 2:00:00 |
| 4:46/mi | 00:23:50 | 00:47:40 | 01:11:30 | 01:02:30 | 01:35:21 | 01:59:11 | 2:05:00 |
| 4:57/mi | 00:24:47 | 00:49:34 | 01:14:22 | 01:05:00 | 01:39:09 | 02:03:57 | 2:10:00 |
| 5:09/mi | 00:25:44 | 00:51:29 | 01:17:14 | 01:07:30 | 01:42:58 | 02:08:43 | 2:15:00 |
| 5:20/mi | 00:26:41 | 00:53:23 | 01:20:05 | 01:10:00 | 01:46:47 | 02:13:29 | 2:20:00 |
| 5:32/mi | 00:27:39 | 00:55:18 | 01:22:57 | 01:12:30 | 01:50:36 | 02:18:15 | 2:25:00 |
| 5:43/mi | 00:28:36 | 00:57:12 | 01:25:48 | 01:15:00 | 01:54:25 | 02:23:01 | 2:30:00 |
| 5:55/mi | 00:29:33 | 00:59:07 | 01:28:40 | 01:17:30 | 01:58:14 | 02:27:47 | 2:35:00 |
| 6:06/mi | 00:30:30 | 01:01:01 | 01:31:32 | 01:20:00 | 02:02:02 | 02:32:33 | 2:40:00 |
| 6:18/mi | 00:31:27 | 01:02:55 | 01:34:23 | 01:22:30 | 02:05:51 | 02:37:19 | 2:45:00 |
| 6:29/mi | 00:32:25 | 01:04:50 | 01:37:15 | 01:25:00 | 02:09:40 | 02:42:05 | 2:50:00 |
| 6:40/mi | 00:33:22 | 01:06:44 | 01:40:07 | 01:27:30 | 02:13:29 | 02:46:51 | 2:55:00 |
| 6:52/mi | 00:34:19 | 01:08:39 | 01:42:58 | 01:30:00 | 02:17:18 | 02:51:37 | 3:00:00 |
| 7:03/mi | 00:35:16 | 01:10:33 | 01:45:50 | 01:32:30 | 02:21:07 | 02:56:23 | 3:05:00 |
| 7:15/mi | 00:36:13 | 01:12:27 | 01:48:41 | 01:35:00 | 02:24:55 | 03:01:09 | 3:10:00 |
| 7:26/mi | 00:37:11 | 01:14:22 | 01:51:33 | 01:37:30 | 02:28:44 | 03:05:56 | 3:15:00 |
| 7:38/mi | 00:38:08 | 01:16:16 | 01:54:25 | 01:40:00 | 02:32:33 | 03:10:42 | 3:20:00 |
| 7:49/mi | 00:39:05 | 01:18:11 | 01:57:16 | 01:42:30 | 02:36:22 | 03:15:28 | 3:25:00 |
| 8:01/mi | 00:40:02 | 01:20:05 | 02:00:08 | 01:45:00 | 02:40:11 | 03:20:14 | 3:30:00 |
| 8:12/mi | 00:41:00 | 01:22:00 | 02:03:00 | 01:47:30 | 02:44:00 | 03:25:00 | 3:35:00 |
| 8:23/mi | 00:41:57 | 01:23:54 | 02:05:51 | 01:50:00 | 02:47:49 | 03:29:46 | 3:40:00 |
| 8:35/mi | 00:42:54 | 01:25:48 | 02:08:43 | 01:52:30 | 02:51:37 | 03:34:32 | 3:45:00 |
| 8:46/mi | 00:43:51 | 01:27:43 | 02:11:35 | 01:55:00 | 02:55:26 | 03:39:18 | 3:50:00 |
| 8:58/mi | 00:44:48 | 01:29:37 | 02:14:26 | 01:57:30 | 02:59:15 | 03:44:04 | 3:55:00 |
| 9:09/mi | 00:45:46 | 01:31:32 | 02:17:18 | 02:00:00 | 03:03:04 | 03:48:50 | 4:00:00 |
| 9:21/mi | 00:46:43 | 01:33:26 | 02:20:09 | 02:02:30 | 03:06:53 | 03:53:36 | 4:05:00 |
| 9:32/mi | 00:47:40 | 01:35:21 | 02:23:01 | 02:05:00 | 03:10:42 | 03:58:22 | 4:10:00 |
| 9:44/mi | 00:48:37 | 01:37:15 | 02:25:53 | 02:07:30 | 03:14:30 | 04:03:08 | 4:15:00 |
| 9:55/mi | 00:49:34 | 01:39:09 | 02:28:44 | 02:10:00 | 03:18:19 | 04:07:54 | 4:20:00 |
| 10:06/mi | 00:50:32 | 01:41:04 | 02:31:36 | 02:12:30 | 03:22:08 | 04:12:40 | 4:25:00 |
| 10:18/mi | 00:51:29 | 01:42:58 | 02:34:28 | 02:15:00 | 03:25:57 | 04:17:26 | 4:30:00 |
| 10:29/mi | 00:52:26 | 01:44:53 | 02:37:19 | 02:17:30 | 03:29:46 | 04:22:12 | 4:35:00 |
| 10:41/mi | 00:53:23 | 01:46:47 | 02:40:11 | 02:20:00 | 03:33:35 | 04:26:58 | 4:40:00 |
| 10:52/mi | 00:54:20 | 01:48:41 | 02:43:02 | 02:22:30 | 03:37:23 | 04:31:44 | 4:45:00 |
| 11:04/mi | 00:55:18 | 01:50:36 | 02:45:54 | 02:25:00 | 03:41:12 | 04:36:31 | 4:50:00 |
| 11:15/mi | 00:56:15 | 01:52:30 | 02:48:46 | 02:27:30 | 03:45:01 | 04:41:17 | 4:55:00 |
| 11:27/mi | 00:57:12 | 01:54:25 | 02:51:37 | 02:30:00 | 03:48:50 | 04:46:03 | 5:00:00 |
| 11:38/mi | 00:58:09 | 01:56:19 | 02:54:29 | 02:32:30 | 03:52:39 | 04:50:49 | 5:05:00 |
| 11:49/mi | 00:59:07 | 01:58:14 | 02:57:21 | 02:35:00 | 03:56:28 | 04:55:35 | 5:10:00 |
| 12:01/mi | 01:00:04 | 02:00:08 | 03:00:12 | 02:37:30 | 04:00:17 | 05:00:21 | 5:15:00 |
| 12:12/mi | 01:01:01 | 02:02:02 | 03:03:04 | 02:40:00 | 04:04:05 | 05:05:07 | 5:20:00 |
| 12:24/mi | 01:01:58 | 02:03:57 | 03:05:56 | 02:42:30 | 04:07:54 | 05:09:53 | 5:25:00 |
| 12:35/mi | 01:02:55 | 02:05:51 | 03:08:47 | 02:45:00 | 04:11:43 | 05:14:39 | 5:30:00 |
| 12:47/mi | 01:03:53 | 02:07:46 | 03:11:39 | 02:47:30 | 04:15:32 | 05:19:25 | 5:35:00 |
| 12:58/mi | 01:04:50 | 02:09:40 | 03:14:30 | 02:50:00 | 04:19:21 | 05:24:11 | 5:40:00 |
| 13:10/mi | 01:05:47 | 02:11:35 | 03:17:22 | 02:52:30 | 04:23:10 | 05:28:57 | 5:45:00 |
| 13:21/mi | 01:06:44 | 02:13:29 | 03:20:14 | 02:55:00 | 04:26:58 | 05:33:43 | 5:50:00 |
| 13:32/mi | 01:07:41 | 02:15:23 | 03:23:05 | 02:57:30 | 04:30:47 | 05:38:29 | 5:55:00 |
| 13:44/mi | 01:08:39 | 02:17:18 | 03:25:57 | 03:00:00 | 04:34:36 | 05:43:15 | 6:00:00 |
| 13:55/mi | 01:09:36 | 02:19:12 | 03:28:49 | 03:02:30 | 04:38:25 | 05:48:01 | 6:05:00 |
| 14:07/mi | 01:10:33 | 02:21:07 | 03:31:40 | 03:05:00 | 04:42:14 | 05:52:47 | 6:10:00 |
| 14:18/mi | 01:11:30 | 02:23:01 | 03:34:32 | 03:07:30 | 04:46:03 | 05:57:33 | 6:15:00 |
| 14:30/mi | 01:12:27 | 02:24:55 | 03:37:23 | 03:10:00 | 04:49:51 | 06:02:19 | 6:20:00 |
| 14:41/mi | 01:13:25 | 02:26:50 | 03:40:15 | 03:12:30 | 04:53:40 | 06:07:06 | 6:25:00 |
| 14:52/mi | 01:14:22 | 02:28:44 | 03:43:07 | 03:15:00 | 04:57:29 | 06:11:52 | 6:30:00 |
| 15:04/mi | 01:15:19 | 02:30:39 | 03:45:58 | 03:17:30 | 05:01:18 | 06:16:38 | 6:35:00 |
| 15:15/mi | 01:16:16 | 02:32:33 | 03:48:50 | 03:20:00 | 05:05:07 | 06:21:24 | 6:40:00 |
| 15:27/mi | 01:17:14 | 02:34:28 | 03:51:42 | 03:22:30 | 05:08:56 | 06:26:10 | 6:45:00 |
| 15:38/mi | 01:18:11 | 02:36:22 | 03:54:33 | 03:25:00 | 05:12:45 | 06:30:56 | 6:50:00 |
| 15:50/mi | 01:19:08 | 02:38:16 | 03:57:25 | 03:27:30 | 05:16:33 | 06:35:42 | 6:55:00 |
| 16:01/mi | 01:20:05 | 02:40:11 | 04:00:17 | 03:30:00 | 05:20:22 | 06:40:28 | 7:00:00 |
为什么使用我们的马拉松配速表？
精确的分段时间
计算您马拉松旅程中每英里或每公里的精确分段时间。
基于目标的规划
设置您的目标完赛时间，并获得详细的配速策略来实现您的目标。
实时调整
根据您的表现轻松调整比赛中的配速策略。
马拉松配速指南
理解您的配速
学习如何在整个马拉松过程中保持稳定的配速，以实现最佳表现。
比赛日策略
使用我们的配速图表制定坚实的比赛策略，达成您的马拉松目标。
能量管理
使用正确的配速技巧，在整个26.2英里的赛程中平衡能量消耗。
快速配速提示
- 起步配速稍慢以节省能量
- 保持中段的稳定分段
- 根据赛道的坡度和天气调整配速
跑者成功故事
Chloe Robinson
波士顿资格赛
'马拉松配速表帮助我保持配速，在比赛中顺利达成BQ时间。'
Isabella Martinez
首次马拉松
'作为一名首次参加马拉松的跑者，这个配速表对我规划和执行比赛策略至关重要。'
James Brown
个人最好成绩
'使用这个配速策略，我把之前的马拉松成绩提高了15分钟。'
Frequently Asked Questions
全程马拉松的距离是多少？
全程马拉松是26.2英里（42.195公里）。这是全球公认的长跑赛事的官方距离。
如何使用马拉松配速表？
马拉松配速表帮助跑者根据目标完赛时间计算理想的每英里或每公里配速。通过选择目标时间，您可以确定比赛的最佳配速策略。
我可以使用这个配速表跑全程马拉松吗？
是的，马拉松配速表是为全程马拉松（26.2英里/42.195公里）设计的。它是规划配速策略的绝佳工具，帮助您在整场比赛中保持正确的节奏。
我应该严格遵循配速表吗？
虽然配速表提供了理想的指导，但根据比赛当天的天气、地形和您的能量水平进行调整是很重要的。灵活性确保您能保持目标完赛时间。
马拉松的最佳配速策略是什么？
开始时以略慢的配速跑前几英里，然后保持稳定的配速。根据后期的能量水平和比赛条件调整配速，以达到目标完赛时间。
我可以在训练跑中使用这个配速表吗？
可以！这个马拉松配速表不仅在比赛当天有用，还可以在训练跑中使用。它帮助您在长跑中练习配速，增强耐力，并熟悉比赛日的配速。
马拉松前应该吃什么？
在马拉松前，重点摄入富含碳水化合物的食物（如意大利面、米饭和面包），适量的蛋白质，以及低脂肪、低纤维的食物，以防止消化不适。保持充足的水分补充，但避免过量饮水以防止腹胀。