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 |