Nuestro Tabla de Ritmo para Maratón muestra el ritmo promedio que debes mantener para alcanzar tu tiempo objetivo de finalización del maratón.
También se incluye el tiempo de finalización para varias distancias de entrenamiento: 5k, 5 millas, 10k, 10 millas, y medio maratón.
¡Aprende más sobre cómo incorporar tu ritmo de maratón a lo largo de tu entrenamiento en esta guía!
Desplázate hacia abajo para ver la tabla de ritmos, o descarga una copia de esta versión más corta e imprimible.
También puedes consultar nuestra calculadora de ritmos para maratón para planificar tu propio ritmo objetivo específico y las divisiones de carrera.
Relacionado: Calculadora de Ritmos para Correr | Calcula Ritmo, Distancia y Tiempo
Recursos para Maratón:
Cómo Usar la Tabla de Ritmo para Maratón:
Si tienes un tiempo objetivo de finalización para el maratón, revisa la última columna y encuentra tu tiempo objetivo.
Luego, verifica el ritmo correspondiente: este es el ritmo promedio que debes mantener durante todo el maratón.
Para saber cómo incorporar mejor este ritmo en tu régimen de entrenamiento, consulta nuestra Guía de Entrenamiento para Maratón.
Si no tienes un tiempo objetivo de finalización, puedes usar tus tiempos de finalización de otros eventos (por ejemplo, un 10k) para estimar un tiempo objetivo de finalización del maratón (aunque probablemente necesitarás entrenamiento de distancia para mantener el mismo ritmo en una distancia mayor).
¿Buscas esta tabla en millas? Aquí la tienes.
| Ritmo (minutos / km) | 5 k | 5 millas | 10 k | 10 millas | 13.1 millas – medio maratón | 26.2 millas – maratón | ||
|---|---|---|---|---|---|---|---|---|
| 02:54 | 00:14:30 | 00:23:20 | 00:29:00 | 00:46:40 | 01:01:10 | 02:02:21 | ||
| 02:57 | 00:14:45 | 00:23:44 | 00:29:30 | 00:47:28 | 01:02:14 | 02:04:28 | ||
| 03:00 | 00:15:00 | 00:24:08 | 00:30:00 | 00:48:16 | 01:03:17 | 02:06:35 | ||
| 03:03 | 00:15:15 | 00:24:32 | 00:30:30 | 00:49:05 | 01:04:20 | 02:08:41 | ||
| 03:06 | 00:15:30 | 00:24:56 | 00:31:00 | 00:49:53 | 01:05:24 | 02:10:48 | ||
| 03:09 | 00:15:45 | 00:25:20 | 00:31:30 | 00:50:41 | 01:06:27 | 02:12:54 | ||
| 03:12 | 00:16:00 | 00:25:44 | 00:32:00 | 00:51:29 | 01:07:30 | 02:15:01 | ||
| 03:15 | 00:16:15 | 00:26:09 | 00:32:30 | 00:52:18 | 01:08:34 | 02:17:08 | ||
| 03:18 | 00:16:30 | 00:26:33 | 00:33:00 | 00:53:06 | 01:09:37 | 02:19:14 | ||
| 03:21 | 00:16:45 | 00:26:57 | 00:33:30 | 00:53:54 | 01:10:40 | 02:21:21 | ||
| 03:24 | 00:17:00 | 00:27:21 | 00:34:00 | 00:54:43 | 01:11:43 | 02:23:27 | ||
| 03:27 | 00:17:15 | 00:27:45 | 00:34:30 | 00:55:31 | 01:12:47 | 02:25:34 | ||
| 03:30 | 00:17:30 | 00:28:09 | 00:35:00 | 00:56:19 | 01:13:50 | 02:27:40 | ||
| 03:33 | 00:17:45 | 00:28:33 | 00:35:30 | 00:57:07 | 01:14:53 | 02:29:47 | ||
| 03:36 | 00:18:00 | 00:28:58 | 00:36:00 | 00:57:56 | 01:15:57 | 02:31:54 | ||
| 03:39 | 00:18:15 | 00:29:22 | 00:36:30 | 00:58:44 | 01:17:00 | 02:34:00 | ||
| 03:42 | 00:18:30 | 00:29:46 | 00:37:00 | 00:59:32 | 01:18:03 | 02:36:07 | ||
| 03:45 | 00:18:45 | 00:30:10 | 00:37:30 | 01:00:21 | 01:19:06 | 02:38:13 | ||
| 03:48 | 00:19:00 | 00:30:34 | 00:38:00 | 01:01:09 | 01:20:10 | 02:40:20 | ||
| 03:51 | 00:19:15 | 00:30:58 | 00:38:30 | 01:01:57 | 01:21:13 | 02:42:27 | ||
| 03:54 | 00:19:30 | 00:31:22 | 00:39:00 | 01:02:45 | 01:22:16 | 02:44:33 | ||
| 03:57 | 00:19:45 | 00:31:47 | 00:39:30 | 01:03:34 | 01:23:20 | 02:46:40 | ||
| 04:00 | 00:20:00 | 00:32:11 | 00:40:00 | 01:04:22 | 01:24:23 | 02:48:46 | ||
| 04:03 | 00:20:15 | 00:32:35 | 00:40:30 | 01:05:10 | 01:25:26 | 02:50:53 | ||
| 04:06 | 00:20:30 | 00:32:59 | 00:41:00 | 01:05:58 | 01:26:29 | 02:52:59 | ||
| 04:09 | 00:20:45 | 00:33:23 | 00:41:30 | 01:06:47 | 01:27:33 | 02:55:06 | ||
| 04:12 | 00:21:00 | 00:33:47 | 00:42:00 | 01:07:35 | 01:28:36 | 02:57:13 | ||
| 04:15 | 00:21:15 | 00:34:11 | 00:42:30 | 01:08:23 | 01:29:39 | 02:59:19 | ||
| 04:18 | 00:21:30 | 00:34:36 | 00:43:00 | 01:09:12 | 01:30:43 | 03:01:26 | ||
| 04:21 | 00:21:45 | 00:35:00 | 00:43:30 | 01:10:00 | 01:31:46 | 03:03:32 | ||
| 04:24 | 00:22:00 | 00:35:24 | 00:44:00 | 01:10:48 | 01:32:49 | 03:05:39 | ||
| 04:27 | 00:22:15 | 00:35:48 | 00:44:30 | 01:11:36 | 01:33:53 | 03:07:46 | ||
| 04:30 | 00:22:30 | 00:36:12 | 00:45:00 | 01:12:25 | 01:34:56 | 03:09:52 | ||
| 04:33 | 00:22:45 | 00:36:36 | 00:45:30 | 01:13:13 | 01:35:59 | 03:11:59 | ||
| 04:36 | 00:23:00 | 00:37:00 | 00:46:00 | 01:14:01 | 01:37:02 | 03:14:05 | ||
| 04:39 | 00:23:15 | 00:37:25 | 00:46:30 | 01:14:50 | 01:38:06 | 03:16:12 | ||
| 04:42 | 00:23:30 | 00:37:49 | 00:47:00 | 01:15:38 | 01:39:09 | 03:18:18 | ||
| 04:45 | 00:23:45 | 00:38:13 | 00:47:30 | 01:16:26 | 01:40:12 | 03:20:25 | ||
| 04:48 | 00:24:00 | 00:38:37 | 00:48:00 | 01:17:14 | 01:41:16 | 03:22:32 | ||
| 04:51 | 00:24:15 | 00:39:01 | 00:48:30 | 01:18:03 | 01:42:19 | 03:24:38 | ||
| 04:54 | 00:24:30 | 00:39:25 | 00:49:00 | 01:18:51 | 01:43:22 | 03:26:45 | ||
| 04:57 | 00:24:45 | 00:39:49 | 00:49:30 | 01:19:39 | 01:44:25 | 03:28:51 | ||
| 05:00 | 00:25:00 | 00:40:14 | 00:50:00 | 01:20:28 | 01:45:29 | 03:30:58 | ||
| 05:03 | 00:25:15 | 00:40:38 | 00:50:30 | 01:21:16 | 01:46:32 | 03:33:05 | ||
| 05:06 | 00:25:30 | 00:41:02 | 00:51:00 | 01:22:04 | 01:47:35 | 03:35:11 | ||
| 05:09 | 00:25:45 | 00:41:26 | 00:51:30 | 01:22:52 | 01:48:39 | 03:37:18 | ||
| 05:12 | 00:26:00 | 00:41:50 | 00:52:00 | 01:23:41 | 01:49:42 | 03:39:24 | ||
| 05:15 | 00:26:15 | 00:42:14 | 00:52:30 | 01:24:29 | 01:50:45 | 03:41:31 | ||
| 05:18 | 00:26:30 | 00:42:38 | 00:53:00 | 01:25:17 | 01:51:49 | 03:43:38 | ||
| 05:21 | 00:26:45 | 00:43:02 | 00:53:30 | 01:26:05 | 01:52:52 | 03:45:44 | ||
| 05:24 | 00:27:00 | 00:43:27 | 00:54:00 | 01:26:54 | 01:53:55 | 03:47:51 | ||
| 05:27 | 00:27:15 | 00:43:51 | 00:54:30 | 01:27:42 | 01:54:58 | 03:49:57 | ||
| 05:30 | 00:27:30 | 00:44:15 | 00:55:00 | 01:28:30 | 01:56:02 | 03:52:04 | ||
| 05:33 | 00:27:45 | 00:44:39 | 00:55:30 | 01:29:19 | 01:57:05 | 03:54:10 | ||
| 05:36 | 00:28:00 | 00:45:03 | 00:56:00 | 01:30:07 | 01:58:08 | 03:56:17 | ||
| 05:39 | 00:28:15 | 00:45:27 | 00:56:30 | 01:30:55 | 01:59:12 | 03:58:24 | ||
| 05:42 | 00:28:30 | 00:45:51 | 00:57:00 | 01:31:43 | 02:00:15 | 04:00:30 | ||
| 05:45 | 00:28:45 | 00:46:16 | 00:57:30 | 01:32:32 | 02:01:18 | 04:02:37 | ||
| 05:48 | 00:29:00 | 00:46:40 | 00:58:00 | 01:33:20 | 02:02:21 | 04:04:43 | ||
| 05:51 | 00:29:15 | 00:47:04 | 00:58:30 | 01:34:08 | 02:03:25 | 04:06:50 | ||
| 05:54 | 00:29:30 | 00:47:28 | 00:59:00 | 01:34:57 | 02:04:28 | 04:08:57 | ||
| 05:57 | 00:29:45 | 00:47:52 | 00:59:30 | 01:35:45 | 02:05:31 | 04:11:03 | ||
| 06:00 | 00:30:00 | 00:48:16 | 01:00:00 | 01:36:33 | 02:06:35 | 04:13:10 | ||
| 06:03 | 00:30:15 | 00:48:40 | 01:00:30 | 01:37:21 | 02:07:38 | 04:15:16 | ||
| 06:06 | 00:30:30 | 00:49:05 | 01:01:00 | 01:38:10 | 02:08:41 | 04:17:23 | ||
| 06:09 | 00:30:45 | 00:49:29 | 01:01:30 | 01:38:58 | 02:09:44 | 04:19:29 | ||
| 06:12 | 00:31:00 | 00:49:53 | 01:02:00 | 01:39:46 | 02:10:48 | 04:21:36 | ||
| 06:15 | 00:31:15 | 00:50:17 | 01:02:30 | 01:40:35 | 02:11:51 | 04:23:43 | ||
| 06:18 | 00:31:30 | 00:50:41 | 01:03:00 | 01:41:23 | 02:12:54 | 04:25:49 | ||
| 06:21 | 00:31:45 | 00:51:05 | 01:03:30 | 01:42:11 | 02:13:58 | 04:27:56 | ||
| 06:24 | 00:32:00 | 00:51:29 | 01:04:00 | 01:42:59 | 02:15:01 | 04:30:02 | ||
| 06:27 | 00:32:15 | 00:51:54 | 01:04:30 | 01:43:48 | 02:16:04 | 04:32:09 | ||
| 06:30 | 00:32:30 | 00:52:18 | 01:05:00 | 01:44:36 | 02:17:08 | 04:34:16 | ||
| 06:33 | 00:32:45 | 00:52:42 | 01:05:30 | 01:45:24 | 02:18:11 | 04:36:22 | ||
| 06:36 | 00:33:00 | 00:53:06 | 01:06:00 | 01:46:12 | 02:19:14 | 04:38:29 | ||
| 06:39 | 00:33:15 | 00:53:30 | 01:06:30 | 01:47:01 | 02:20:17 | 04:40:35 | ||
| 06:42 | 00:33:30 | 00:53:54 | 01:07:00 | 01:47:49 | 02:21:21 | 04:42:42 | ||
| 06:45 | 00:33:45 | 00:54:18 | 01:07:30 | 01:48:37 | 02:22:24 | 04:44:48 | ||
| 06:48 | 00:34:00 | 00:54:43 | 01:08:00 | 01:49:26 | 02:23:27 | 04:46:55 | ||
| 06:51 | 00:34:15 | 00:55:07 | 01:08:30 | 01:50:14 | 02:24:31 | 04:49:02 | ||
| 06:54 | 00:34:30 | 00:55:31 | 01:09:00 | 01:51:02 | 02:25:34 | 04:51:08 | ||
| 06:57 | 00:34:45 | 00:55:55 | 01:09:30 | 01:51:50 | 02:26:37 | 04:53:15 | ||
| 07:00 | 00:35:00 | 00:56:19 | 01:10:00 | 01:52:39 | 02:27:40 | 04:55:21 | ||
| 07:03 | 00:35:15 | 00:56:43 | 01:10:30 | 01:53:27 | 02:28:44 | 04:57:28 | ||
| 07:06 | 00:35:30 | 00:57:07 | 01:11:00 | 01:54:15 | 02:29:47 | 04:59:35 | ||
| 07:09 | 00:35:45 | 00:57:32 | 01:11:30 | 01:55:04 | 02:30:50 | 05:01:41 | ||
| 07:12 | 00:36:00 | 00:57:56 | 01:12:00 | 01:55:52 | 02:31:54 | 05:03:48 | ||
| 07:15 | 00:36:15 | 00:58:20 | 01:12:30 | 01:56:40 | 02:32:57 | 05:05:54 | ||
| 07:18 | 00:36:30 | 00:58:44 | 01:13:00 | 01:57:28 | 02:34:00 | 05:08:01 | ||
| 07:21 | 00:36:45 | 00:59:08 | 01:13:30 | 01:58:17 | 02:35:04 | 05:10:08 | ||
| 07:24 | 00:37:00 | 00:59:32 | 01:14:00 | 01:59:05 | 02:36:07 | 05:12:14 | ||
| 07:27 | 00:37:15 | 00:59:56 | 01:14:30 | 01:59:53 | 02:37:10 | 05:14:21 | ||
| 07:30 | 00:37:30 | 01:00:21 | 01:15:00 | 02:00:42 | 02:38:13 | 05:16:27 | ||
| 07:33 | 00:37:45 | 01:00:45 | 01:15:30 | 02:01:30 | 02:39:17 | 05:18:34 | ||
| 07:36 | 00:38:00 | 01:01:09 | 01:16:00 | 02:02:18 | 02:40:20 | 05:20:40 | ||
| 07:39 | 00:38:15 | 01:01:33 | 01:16:30 | 02:03:06 | 02:41:23 | 05:22:47 | ||
| 07:42 | 00:38:30 | 01:01:57 | 01:17:00 | 02:03:55 | 02:42:27 | 05:24:54 | ||
| 07:45 | 00:38:45 | 01:02:21 | 01:17:30 | 02:04:43 | 02:43:30 | 05:27:00 | ||
| 07:48 | 00:39:00 | 01:02:45 | 01:18:00 | 02:05:31 | 02:44:33 | 05:29:07 | ||
| 07:51 | 00:39:15 | 01:03:10 | 01:18:30 | 02:06:20 | 02:45:36 | 05:31:13 | ||
| 07:54 | 00:39:30 | 01:03:34 | 01:19:00 | 02:07:08 | 02:46:40 | 05:33:20 | ||
| 07:57 | 00:39:45 | 01:03:58 | 01:19:30 | 02:07:56 | 02:47:43 | 05:35:27 | ||
| 08:00 | 00:40:00 | 01:04:22 | 01:20:00 | 02:08:44 | 02:48:46 | 05:37:33 | ||
| 08:03 | 00:40:15 | 01:04:46 | 01:20:30 | 02:09:33 | 02:49:50 | 05:39:40 | ||
| 08:06 | 00:40:30 | 01:05:10 | 01:21:00 | 02:10:21 | 02:50:53 | 05:41:46 | ||
| 08:09 | 00:40:45 | 01:05:34 | 01:21:30 | 02:11:09 | 02:51:56 | 05:43:53 | ||
| 08:12 | 00:41:00 | 01:05:58 | 01:22:00 | 02:11:57 | 02:52:59 | 05:45:59 | ||
| 08:15 | 00:41:15 | 01:06:23 | 01:22:30 | 02:12:46 | 02:54:03 | 05:48:06 | ||
| 08:18 | 00:41:30 | 01:06:47 | 01:23:00 | 02:13:34 | 02:55:06 | 05:50:13 | ||
| 08:21 | 00:41:45 | 01:07:11 | 01:23:30 | 02:14:22 | 02:56:09 | 05:52:19 | ||
| 08:24 | 00:42:00 | 01:07:35 | 01:24:00 | 02:15:11 | 02:57:13 | 05:54:26 | ||
| 08:27 | 00:42:15 | 01:07:59 | 01:24:30 | 02:15:59 | 02:58:16 | 05:56:32 | ||
| 08:30 | 00:42:30 | 01:08:23 | 01:25:00 | 02:16:47 | 02:59:19 | 05:58:39 | ||
| 08:33 | 00:42:45 | 01:08:47 | 01:25:30 | 02:17:35 | 03:00:23 | 06:00:46 | ||
| 08:36 | 00:43:00 | 01:09:12 | 01:26:00 | 02:18:24 | 03:01:26 | 06:02:52 | ||
| 08:39 | 00:43:15 | 01:09:36 | 01:26:30 | 02:19:12 | 03:02:29 | 06:04:59 | ||
| 08:42 | 00:43:30 | 01:10:00 | 01:27:00 | 02:20:00 | 03:03:32 | 06:07:05 | ||
| 08:45 | 00:43:45 | 01:10:24 | 01:27:30 | 02:20:49 | 03:04:36 | 06:09:12 | ||
| 08:48 | 00:44:00 | 01:10:48 | 01:28:00 | 02:21:37 | 03:05:39 | 06:11:18 | ||
| 08:51 | 00:44:15 | 01:11:12 | 01:28:30 | 02:22:25 | 03:06:42 | 06:13:25 | ||
| 08:54 | 00:44:30 | 01:11:36 | 01:29:00 | 02:23:13 | 03:07:46 | 06:15:32 | ||
| 08:57 | 00:44:45 | 01:12:01 | 01:29:30 | 02:24:02 | 03:08:49 | 06:17:38 | ||
| 09:00 | 00:45:00 | 01:12:25 | 01:30:00 | 02:24:50 | 03:09:52 | 06:19:45 | ||
| 09:03 | 00:45:15 | 01:12:49 | 01:30:30 | 02:25:38 | 03:10:55 | 06:21:51 | ||
| 09:06 | 00:45:30 | 01:13:13 | 01:31:00 | 02:26:27 | 03:11:59 | 06:23:58 | ||
| 09:09 | 00:45:45 | 01:13:37 | 01:31:30 | 02:27:15 | 03:13:02 | 06:26:05 | ||
| 09:12 | 00:46:00 | 01:14:01 | 01:32:00 | 02:28:03 | 03:14:05 | 06:28:11 | ||
| 09:15 | 00:46:15 | 01:14:25 | 01:32:30 | 02:28:51 | 03:15:09 | 06:30:18 | ||
| 09:18 | 00:46:30 | 01:14:50 | 01:33:00 | 02:29:40 | 03:16:12 | 06:32:24 | ||
| 09:21 | 00:46:45 | 01:15:14 | 01:33:30 | 02:30:28 | 03:17:15 | 06:34:31 | ||
| 09:24 | 00:47:00 | 01:15:38 | 01:34:00 | 02:31:16 | 03:18:18 | 06:36:37 | ||
| 09:27 | 00:47:15 | 01:16:02 | 01:34:30 | 02:32:04 | 03:19:22 | 06:38:44 | ||
| 09:30 | 00:47:30 | 01:16:26 | 01:35:00 | 02:32:53 | 03:20:25 | 06:40:51 | ||
| 09:33 | 00:47:45 | 01:16:50 | 01:35:30 | 02:33:41 | 03:21:28 | 06:42:57 | ||
| 09:36 | 00:48:00 | 01:17:14 | 01:36:00 | 02:34:29 | 03:22:32 | 06:45:04 | ||
| 09:39 | 00:48:15 | 01:17:39 | 01:36:30 | 02:35:18 | 03:23:35 | 06:47:10 | ||
| 09:42 | 00:48:30 | 01:18:03 | 01:37:00 | 02:36:06 | 03:24:38 | 06:49:17 |
