Tabella dei tempi di percorrenza

Dopo aver scelto l'andatura ideale per correre la prossima gara, la cosa più importante da fare è mantenere il ritmo di corsa il più costante possibile il giorno della gara stessa, se la preparazione è stata eseguita in modo corretto. Il rischio è quindi quello di aumentare troppo il passo e di correre con proiezioni finali al di fuori della nostra portata. È bene quindi centellinare le forze ed accontentarsi dei tempi di marcia decisi a tavolino precedentemente. Ci sarà sempre il tempo per incrementare il passo negli ultimi km di corsa, ammesso che ne avremo la forza. Di seguito riportiamo una tabella con i tempi dei passaggi ai km.

 

m km 5 km 10 km 15 km 20 km 21,097 km 25 km 30 km 35 km 40 km 42,195 km
2.45 0.13.45 0.27.30 0.41.15 0.55.00 0.58.01    
2.50 0.14.10 0.28.20 0.42.30 0.56.40 0.59.46          
2.55 0.14.35 0.29.10 0.43.45 0.58.20 1.01.31 1.12.55 1.27.30 1.42.05 1.56.40 2.03.04
3.00 0.15.00 0.30.00 0.45.00 1.00.00 1.03.18 1.15.00 1.30.00 1.45.00 2.00.00 2.06.36
3.05 0.15.25 0.30.50 0.46.15 1.01.40 1.05.04 1.17.05 1.32.30 1.47.55 2.03.20 2.10.06
3.10 0.15.50 0.31.40 0.47.30 1.03.20 1.06.49 1.19.10 1.35.00 1.50.50 2.06.40 2.13.37
3.15 0.16.15 0.32.30 0.48.45 1.05.00 1.09.35 1.21.15 1.37.30 1.53.45 2.10.00 2.17.06
3.20 0.16.40 0.33.20 0.50.00 1.06.40 1.10.20 1.23.20 1.40.00 1.56.40 2.13.20 2.20.39
3.25 0.17.05 0.34.10 0.51.15 1.08.20 1.12.06 1.25.25 1.42.30 1.59.35 2.16.40 2.24.10
3.30 0.17.30 0.35.00 0.52.30 1.10.00 1.13.51 1.27.30 1.45.00 2.02.30 2.20.00 2.27.41
3.35 0.17.55 0.35.50 0.53.45 1.11.40 1.15.37 1.29.35 1.47.30 2.05.25 2.23.20 2.31.12
3.40 0.18.20 0.36.40 0.55.00 1.13.20 1.17.22 1.31.40 1.50.00 2.08.20 2.26.40 2.34.43
3.45 0.18.45 0.37.30 0.56.15 1.15.00 1.19.08 1.33.45 1.52.30 2.11.15 2.30.00 2.38.14
3.50 0.19.10 0.38.20 0.57.30 1.16.40 1.20.53 1.35.50 1.55.00 2.14.10 2.33.20 2.41.45
3.55 0.19.35 0.39.10 0.58.45 1.18.20 1.22.39 1.37.55 1.57.30 2.17.05 2.36.40 2.45.16
4.00 0.20.00 0.40.00 1.00.00 1.20.00 1.24.24 1.40.00 2.00.00 2.20.00 2.40.00 2.48.47
4.05 0.20.25 0.40.50 1.01.15 1.21.40 1.26.10 1.42.05 2.02.30 2.22.55 2.43.20 2.52.18
4.10 0.20.50 0.41.40 1.02.30 1.23.20 1.27.55 1.44.10 2.05.00 2.25.50 2.46.40 2.55.49
4.15 0.21.15 0.42.30 1.03.45 1.25.00 1.29.41 1.46.15 2.07.30 2.28.45 2.50.00 2.59.20
4.20 0.21.40 0.43.20 1.05.00 1.26.40 1.31.26 1.48.20 2.10.00 2.31.40 2.53.20 3.02.51
4.25 0.22.05 0.44.10 1.06.15 1.28.20 1.33.11 1.50.25 2.12.30 2.34.35 2.56.40 3.06.22
4.30 0.22.30 0.45000 1.07.30 1.30.00 1.34.57 1.52.30 2.15.00 2.37.30 3.00.00 3.09.53
4.35 0.22.55 0.45.50 1.08.45 1.31.40 1.36.42 1.54.35 2.17.30 2.40.25 3.03.20 3.13.24
4.40 0.23.20 0.46.40 1.10.00 1.33.20 1.38.28 1.56.40 2.20.00 2.43.20 3.06.40 3.16.55
4.45 0.23.45 0.47.30 1.11.15 1.35.00 1.40.14 1.58.45 2.22.30 2.46.15 3.10.00 3.20.26
4.50 0.24.10 0.48.20 1.12.30 1.36.40 1.41.59 2.00.50 2.25.00 2.49.10 3.13.20 3.23.57
4.55 0.24.35 0.49.10 1.13.45 1.38.20 1.43.45 2.02.55 2.27.30 2.52.05 3.16.40 3.27.28
5.00 0.25.00 0.50.00 1.15.00 1.40.00 1.45.30 2.05.00 2.30.00 2.55.00 3.20.00 3.30.59
5.05 0.25.25 0.50.50 1.16.15 1.41.40 1.47.15 2.07.05 2.32.30 2.54.55 3.23.20 3.34.29
5.10 0.25.50 0.51.40 1.17.30 1.43.20 1.49.01 2.09.10 2.35.00 3.00.50 3.26.40 3.38.00
5.15 0.26.15 0.52.30 1.18.45 1.45.00 1.50.46 2.11.15 2.37.30 3.03.45 3.30.00 3.41.31
5.20 0.26.40 0.53.20 1.20.00 1.46.40 1.52.32 2.13.20 2.40.00 3.06.40 3.33.20 3.45.02
5.25 0.27.05 0.54.10 1.21.15 1.48.20 1.54.18 2.15.25 2.42.30 3.09.35 3.36.40 3.48.33
5.30 0.27.30 0.55.00 1.22.30 1.50.00 1.56.03 2.17.30 2.45.00 3.12.30 3.40.00 3.52.04
5.35 0.27.55 0.55.50 1.23.45 1.51.40 1.57.48 2.19.35 2.47.30 3.15.25 3.43.20 3.55.35
5.40 0.28.30 0.56.40 1.25.00 1.53.20 1.59.34 2.21.40 2.50.00 3.18.20 3.46.40 3.59.06
5.45 0.28.45 0.57.30 1.26.15 1.55.00 2.01.20 2.23.45 2.52.30 3.21.15 3.50.00 4.02.37
5.50 0.29.10 0.58.20 1.27.30 1.56.40 2.03.05 2.25.50 2.55.00 3.24.10 3.53.20 4.06.08
5.55 0.29.35 0.59.10 1.28.45 1.58.20 2.04.51 2.27.55 2.57.30 3.27.05 3.56.40 4.09.39
6.00 0.30.00 1.00.00 1.30.00 2.00.00 2.06.36 2.30.00 3.00.00 3.30.00 4.00.00 4.13.10
6.05 0.30.25 1.00.50 1.31.15 2.01.40 2.08.22 2.32.05 3.02.30 3.32.55 4.03.20 4.16.41
6.10 0.30.50 1.01.40 1.32.30 2.03.20 2.10.07 2.34.10 3.05.00 3.35.50 4.06.40 4.20.12
6.15 0.31.15 1.20.30 1.33.45 2.05.00 2.11.52 2.36.15 3.07.30 3.38.45 4.10.00 4.23.43
6.20 0.31.40 1.03.20 1.35.00 2.06.40 2.13.38 2.38.20 3.10.00 3.41.40 4.13.20 4.27.14
6.25 0.32.05 1.04.10 1.36.15 2.08.20 2.15.24 2.40.25 3.12.30 3.44.35 4.16.40 4.30.45
6.30 0.32.30 1.05.00 1.37.30 2.10.00 2.17.09 2.42.30 3.15.00 3.47.30 4.20.00 4.34.16