페이스차트(Pace Chart)

다음은 여러분의 훈련 혹은 레이스에 참고로 할 페이스 분배표를 소개한다. 2시간 10분부터 6시간까지 목표시간을 매 5분단위로 세분화하여 그 시간을 5km단위로 페이스로 나눈 분배표이다. 초반의 오버페이스로 후반에 '마라톤벽(marathon wall)'을 피하기 위해서는 자신의 목표시간에 맞춰 구간별 고른 페이스로 레이스를 펼치는 것이 효과적이다.

마라톤 페이스차트

1km

5km

10km

15km

20km

25km

30km

35km

40km

42.195km

3.05

15.23

30.46

46.08

1:01.31

1:16.54

1:32.17

1:47.40

2:03.03

 2:10

3.12

15.58

31.57

47.55

1:03.53

1:19.52

1:35.50

1:51.49

2:07.87

 2:15

3.19

16.34

33.08

49.41

1:06.16

1:22.49

1:39.23

1:55.57

2:12.31

 2:20

3.26

17.11

34.22

51.33

1:08.44

1:25.55

1:43.05

2:00.16

2:17.28

 2:25

3.33

17.46

35.33

53.19

1:11.06

1:28.52

1:46.39

2:04.25

2.22:12

 2:30

3.40

18.22

36:44

55.06

1:13.28

1:31.50

1:50.12

2:08.34

2:26.56

 2:35

3.47

18.58

37.55

56.53

1:15.50

1:34.48

1:53.46

2:12.43

2:31.41

 2:40

3.55

19.33

39:06

58.40

1:18.13

1:37.46

1:57.19

2:16.52

2:36.25

 2:45

4.02

20.08

40.17

1:00.26

1:20.35

1:40.43

2:00.52

2:21.06

2:41.10

 2:50

4.09

20.44

41.28

1:02.13

1:22.57

1:43.41

2:04.25

2:25.10

2:45.54

 2:55

4.16

21.20

42.40

1:03.59

1:25.19

1:46.39

2:07.59

2:29.19

2:50.38

 3:00

1km

5km

10km

15km

20km

25km

30km

35km

40km

42.195km

4.23

21.55

43.50

1:05.46

1:27.41

1:49.37

2:11.32

2:33.27

2:55.23

 3:05

4.30

22.31

44.02

1:07.32

1:30.04

1:52.34

2:15.05

2:37.36

3:00.07

 3:10

4.37

23.07

46.13

1:09.19

1:32.26

1:55.32

2:18.38

2:41.45

3:04.52

 3:15

4.44

23.42

47.24

1:11.06

1:34.48

1:58.30

2:2212

2:45.54

3:09.36

 3:20

4.52

24.17

48.35

1:12.53

1:37.10

2:01.28

2:25.45

2:50.02

3:14.2o

 3:25

4.59

24.53

49.46

1:14.39

1:39.32

2:04.25

2:29.19

2:54.11

3:19.05

 3:30

506

25.29

50.57

1:16.26

1:41.55

2:07.23

2:32.52

2:58.20

3:23.49

 3:35

5.13

26.04

52.08

1:18.13

1:44.17

2:10.21

2:36.25

3:02.29

3:28.34

 3:40

5.20

26.40

53.19

1:19.59

1:46.39

2:13.19

2:39.58

3:06.38

3:33.18

 3:45

5.27

27.15

54.31

1:21.46

1:49.01

2:16.16

2:43.32

3:10.47

3:38.02

 3:50

5.34

27.51

55.41

1:23.32

2:51.23

2:19.14

2:47.05

3:14.56

3:42.47

 3:55

5.41

28.26

56.53

1:25.19

1:53.46

2:22.12

2:50.38

3:19.05

3:47.31

 4:00

1km

5km

10km

15km

20km

25km

30km

35km

40km

42.195km

5.49

29.02

58.04

1:27.06

1:56.08

2:25.10

2:54.11

3:23.13

3:52.16

 4:05

5.55

29.37

59.15

1:28.52

1:58.30

2:28.07

2:57.45

3:27.22

3:56.59

 4:10

6.02

30.13

1:00.26

1:30.39

2:00.52

2:31.05

3:01.18

3:31.31

4:01.44

 4:15

6.10

30.49

1:01.37

1:32.26

2:03.14

2:34.03

3:04.52

3:35.40

4:06.28

 4:20

6.17

31.24

1:02.48

1:34.13

2:05.37

2:37.06

3:08.25

3:39.49

4:11.13

 4:25

6.24

31.59

63.59

1:35.59

2:07.58

2:39.58

3:11.58

3:43.58

4:15.57

 4:30

6.31

32.35

1:05.10

1:37.46

2:10.21

2:42.59

3:15.31

3:48.07

4:20.41

 4:35

6.38

33.11

1:06.22

1:39.32

2:12.43

2:45.54

3:19.05

3:52.16

4:25.26

 4:40

6.45

33.46

1:07.32

1:41.19

2:15.05

2:48.52

3:22.38

3:56.24

4:30.10

 4:45

6.52

34.22

1:08.44

1:43.05

2:17.28

2:51.49

3:26.11

4:00.33

4:34.55

 4:50

6.59

34.58

1:09.55

1:44.52

2:19.50

2:54.47

3:29.44

4:04.42

4:39.39

 4:55

7.07

35.33

1:11.06

1:46.39

2:22.12

2:57.45

3:33.18

4:08.50

4:44.23

 5:00

1km

5km

10km

15km

20km

25km

30km

35km

40km

42.195km

7.14

35.08

1:12.17

1:48.26

2:24.34

3:00.43

3:36.51

4:12.59

4:49.08

 5:05

7.21

36.44

1:13.28

1:50.12

2:26.56

3:03.40

3:40.25

4:17.08

4:53.52

 5:10

7.28

37.20

1:14.39

1:51.59

2:29.19

3:06.38

3:43.58

4:21.17

4:58.37

 5:15

7.35

37.55

1:15.50

1:53.46

2:31.41

3:09.36

3:47.31

4:25.26

5:03.21

 5:20

7.42

38.31

1:17.01

1:55.32

2:34.03

3:12.34

3:51.04

4:29.35

5:08.05

 5:25

7.49

39.06

1:18.13

1:57.19

2:36.25

3:15.31

3:54.37

4:33.44

5:12.50

 5:30

7.56

39.42

1:19.23

1:59.05

2:38.47

3:18.29

3:58.11

4:37.53

5:17.34

 5:35

8.04

40.17

1:20.35

2:00.52

2:41.10

3:21.27

4:01.44

4:42.01

5:22.19

 5:40

8.11

40.53

1:21.46

2:02.38

2:43.32

3:24.25

4:05.17

4:46.10

5:27.03

 5:45

8.17

41.28

1:22.57

2:04.25

2:45.54

3:27.22

4:08.50

4:50.19

5:31.47

 5:50

8.25

42.04

1:24.08

2:06.12

2:48.16

3:30.20

4:12.24

4:54.28

5:36.32

 5:55

8.32

42.40

1:25.19

2:07.59

2:50.38

3:33.18

4:15.57

4:58.37

5:41.16

 6:00

Pace Charter 제작자 : Dr. Michael Schreiber(www.training2run.com)