您的马拉松配速表
使用我们详细的 马拉松配速表 计算您的理想比赛配速。设定可实现的目标，规划您的策略，并优化您的表现，以实现个人最佳成绩。
马拉松配速表
创建您的自定义马拉松配速表，发现帮助您在比赛日实现个人最佳成绩的理想配速策略。
马拉松完赛时间: 02:00:00
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: 02:10:00
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: 02:20:00
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: 02:30:00
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: 02:40:00
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: 02:50:00
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: 03:00:00
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: 03:10:00
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: 03:20:00
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: 03:30:00
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: 03:40:00
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: 03:50:00
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: 04:00:00
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: 04:10:00
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: 04:20:00
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: 04:30:00
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: 04:40:00
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: 04:50:00
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: 05:00:00
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: 05:10:00
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: 05:20:00
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: 05:30:00
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: 05:40:00
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: 05:50:00
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: 06:00:00
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: 06:10:00
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: 06:20:00
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: 06:30:00
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: 06:40:00
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: 06:50:00
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: 07:00:00
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 | 02:00:00 |
| 4:57/mi | 00:24:47 | 00:49:34 | 01:14:22 | 01:05:00 | 01:39:09 | 02:03:57 | 02:10:00 |
| 5:20/mi | 00:26:41 | 00:53:23 | 01:20:05 | 01:10:00 | 01:46:47 | 02:13:29 | 02:20:00 |
| 5:43/mi | 00:28:36 | 00:57:12 | 01:25:48 | 01:15:00 | 01:54:25 | 02:23:01 | 02:30:00 |
| 6:06/mi | 00:30:30 | 01:01:01 | 01:31:32 | 01:20:00 | 02:02:02 | 02:32:33 | 02:40:00 |
| 6:29/mi | 00:32:25 | 01:04:50 | 01:37:15 | 01:25:00 | 02:09:40 | 02:42:05 | 02:50:00 |
| 6:52/mi | 00:34:19 | 01:08:39 | 01:42:58 | 01:30:00 | 02:17:18 | 02:51:37 | 03:00:00 |
| 7:15/mi | 00:36:13 | 01:12:27 | 01:48:41 | 01:35:00 | 02:24:55 | 03:01:09 | 03:10:00 |
| 7:38/mi | 00:38:08 | 01:16:16 | 01:54:25 | 01:40:00 | 02:32:33 | 03:10:42 | 03:20:00 |
| 8:01/mi | 00:40:02 | 01:20:05 | 02:00:08 | 01:45:00 | 02:40:11 | 03:20:14 | 03:30:00 |
| 8:23/mi | 00:41:57 | 01:23:54 | 02:05:51 | 01:50:00 | 02:47:49 | 03:29:46 | 03:40:00 |
| 8:46/mi | 00:43:51 | 01:27:43 | 02:11:35 | 01:55:00 | 02:55:26 | 03:39:18 | 03:50:00 |
| 9:09/mi | 00:45:46 | 01:31:32 | 02:17:18 | 02:00:00 | 03:03:04 | 03:48:50 | 04:00:00 |
| 9:32/mi | 00:47:40 | 01:35:21 | 02:23:01 | 02:05:00 | 03:10:42 | 03:58:22 | 04:10:00 |
| 9:55/mi | 00:49:34 | 01:39:09 | 02:28:44 | 02:10:00 | 03:18:19 | 04:07:54 | 04:20:00 |
| 10:18/mi | 00:51:29 | 01:42:58 | 02:34:28 | 02:15:00 | 03:25:57 | 04:17:26 | 04:30:00 |
| 10:41/mi | 00:53:23 | 01:46:47 | 02:40:11 | 02:20:00 | 03:33:35 | 04:26:58 | 04:40:00 |
| 11:04/mi | 00:55:18 | 01:50:36 | 02:45:54 | 02:25:00 | 03:41:12 | 04:36:31 | 04:50:00 |
| 11:27/mi | 00:57:12 | 01:54:25 | 02:51:37 | 02:30:00 | 03:48:50 | 04:46:03 | 05:00:00 |
| 11:49/mi | 00:59:07 | 01:58:14 | 02:57:21 | 02:35:00 | 03:56:28 | 04:55:35 | 05:10:00 |
| 12:12/mi | 01:01:01 | 02:02:02 | 03:03:04 | 02:40:00 | 04:04:05 | 05:05:07 | 05:20:00 |
| 12:35/mi | 01:02:55 | 02:05:51 | 03:08:47 | 02:45:00 | 04:11:43 | 05:14:39 | 05:30:00 |
| 12:58/mi | 01:04:50 | 02:09:40 | 03:14:30 | 02:50:00 | 04:19:21 | 05:24:11 | 05:40:00 |
| 13:21/mi | 01:06:44 | 02:13:29 | 03:20:14 | 02:55:00 | 04:26:58 | 05:33:43 | 05:50:00 |
| 13:44/mi | 01:08:39 | 02:17:18 | 03:25:57 | 03:00:00 | 04:34:36 | 05:43:15 | 06:00:00 |
| 14:07/mi | 01:10:33 | 02:21:07 | 03:31:40 | 03:05:00 | 04:42:14 | 05:52:47 | 06:10:00 |
| 14:30/mi | 01:12:27 | 02:24:55 | 03:37:23 | 03:10:00 | 04:49:51 | 06:02:19 | 06:20:00 |
| 14:52/mi | 01:14:22 | 02:28:44 | 03:43:07 | 03:15:00 | 04:57:29 | 06:11:52 | 06:30:00 |
| 15:15/mi | 01:16:16 | 02:32:33 | 03:48:50 | 03:20:00 | 05:05:07 | 06:21:24 | 06:40:00 |
| 15:38/mi | 01:18:11 | 02:36:22 | 03:54:33 | 03:25:00 | 05:12:45 | 06:30:56 | 06:50:00 |
| 16:01/mi | 01:20:05 | 02:40:11 | 04:00:17 | 03:30:00 | 05:20:22 | 06:40:28 | 07:00:00 |
如何使用我们的马拉松配速表？
无论您是训练全程马拉松，我们详细的配速表帮助您保持进度。自定义您的配速间隔和距离，制定适合您目标的策略。
- 查看公里和英里的配速策略。
- 生成最短1分钟或最长60分钟的配速图表。
- 可自定义的距离间隔：1公里、2公里、5公里或更多。
- 非常适合想要达到波士顿资格赛（BQ）时间的跑者。
常见问题
如何创建自定义的马拉松配速表？ 马拉松配速表 设置您首选的配速间隔（至少1分钟）和比赛距离（至少1公里或1英里）。您可以自定义这些值，以生成适合您马拉松目标的配速表。
我可以调整配速表以适应不同的比赛距离吗？
可以，您的马拉松配速表允许您选择从1公里到42公里（或从1英里到26英里）的距离，以适应您特定的马拉松或半程马拉松比赛距离。
为什么我应该使用马拉松配速表？
配速表帮助您在比赛中有效管理能量和时间。通过遵循量身定制的配速表，您可以避免疲劳并优化表现，以实现您的马拉松目标。
如何根据比赛当天的条件调整我的配速表？
根据预期的天气条件、赛道高度和您的体能水平调整配速表。您的马拉松配速表可以帮助您根据不同的比赛日变量定制配速策略。
马拉松比赛的最佳配速策略是什么？
许多专家推荐均匀分段或略微负分段策略，即目标是在马拉松的后半程比前半程跑得更快。您的马拉松配速表帮助您确定适合您目标时间的正确配速策略。
您的马拉松配速表如何帮助调整配速？
我们的计算器提供灵活的配速选项，允许您设置时间间隔（至少1分钟）和距离间隔（至少1公里或1英里）。这让您完全掌控您的配速策略，确保比赛中的最佳方法。