¡Bienvenidos al fascinante mundo del running! ¿Estás listo para adentrarte en el territorio de los corredores, donde cada paso cuenta y cada meta es un logro extraordinario?
Nuestro “Marathon Pace Chart” es tu brújula en esta aventura, mostrándote el ritmo promedio que debes mantener para alcanzar tu objetivo de tiempo en el maratón. Pero eso no es todo, ¡también incluimos los tiempos de finalización para diversas distancias de entrenamiento: 5k, 5 millas, 10k, 10 millas y medio maratón!
Echa un vistazo a nuestro completo cuadro de ritmo a continuación, o si prefieres, ¡mira esta práctica versión imprimible para tenerla a mano en todo momento!
¡Pero espera, hay más! ¿Te preguntas cómo planificar tu ritmo específico y dividir tu carrera? No busques más, echa un vistazo a nuestra calculadora de ritmo de maratón.
Y eso no es todo, para los amantes de las cifras y el cálculo meticuloso, aquí está nuestro Calculadora de Ritmo de Corrida | Calcula Ritmo, Distancia y Tiempo.
¡Cómo Utilizar el Marathon Pace Chart:
Si tienes un tiempo objetivo de finalización del maratón en mente, simplemente busca la última columna y encuentra tu tiempo objetivo. Luego, verifica el ritmo correspondiente: este es el ritmo promedio que debes mantener durante todo tu maratón. Y si te preguntas cómo incorporar mejor este ritmo en tu régimen de entrenamiento, ¡no te pierdas nuestra Guía de Entrenamiento de Maratón!
Pero, ¿qué pasa si aún no tienes un tiempo objetivo en mente? No te preocupes, puedes utilizar tus tiempos de finalización de otros eventos (como un 10k) para estimar un tiempo objetivo de finalización del maratón (aunque es probable que necesites entrenamiento específico para mantener el mismo ritmo durante una distancia más larga).
¡Aprende más sobre cómo incorporar tu ritmo de maratón a lo largo de tu entrenamiento en esta guía!
¿Buscas este cuadro en kilómetros? ¡No hay problema, aquí lo tienes!
Y para los que prefieren el sistema métrico, ¡no se preocupen! Aquí está el mismo cuadro, pero en kilómetros.
¡Sumérgete en el mundo del running con nuestro fascinante “Marathon Pace Chart” y lleva tus entrenamientos al siguiente nivel!
¡Y recuerda, la meta es solo el comienzo de una nueva carrera!
| Ritmo (minutos / milla) | 5 k | 5 millas | 10 k | 10 millas | 13.1 millas – medio maratón | 26.2 millas – maratón | ||
|---|---|---|---|---|---|---|---|---|
| 04:40 | 00:14:32 | 00:23:20 | 00:29:04 | 00:46:40 | 01:01:10 | 02:02:21 | ||
| 04:45 | 00:14:47 | 00:23:45 | 00:29:35 | 00:47:30 | 01:02:16 | 02:04:32 | ||
| 04:50 | 00:15:03 | 00:24:10 | 00:30:06 | 00:48:20 | 01:03:21 | 02:06:43 | ||
| 04:55 | 00:15:18 | 00:24:35 | 00:30:37 | 00:49:10 | 01:04:27 | 02:08:54 | ||
| 05:00 | 00:15:34 | 00:25:00 | 00:31:08 | 00:50:00 | 01:05:33 | 02:11:06 | ||
| 05:05 | 00:15:49 | 00:25:25 | 00:31:39 | 00:50:50 | 01:06:38 | 02:13:17 | ||
| 05:10 | 00:16:05 | 00:25:50 | 00:32:10 | 00:51:40 | 01:07:44 | 02:15:28 | ||
| 05:15 | 00:16:20 | 00:26:15 | 00:32:41 | 00:52:30 | 01:08:49 | 02:17:39 | ||
| 05:20 | 00:16:36 | 00:26:40 | 00:33:12 | 00:53:20 | 01:09:55 | 02:19:50 | ||
| 05:25 | 00:16:51 | 00:27:05 | 00:33:43 | 00:54:10 | 01:11:00 | 02:22:01 | ||
| 05:30 | 00:17:07 | 00:27:30 | 00:34:14 | 00:55:00 | 01:12:06 | 02:24:12 | ||
| 05:35 | 00:17:22 | 00:27:55 | 00:34:45 | 00:55:50 | 01:13:11 | 02:26:23 | ||
| 05:40 | 00:17:38 | 00:28:20 | 00:35:16 | 00:56:40 | 01:14:17 | 02:28:34 | ||
| 05:45 | 00:17:53 | 00:28:45 | 00:35:47 | 00:57:30 | 01:15:22 | 02:30:45 | ||
| 05:50 | 00:18:09 | 00:29:10 | 00:36:18 | 00:58:20 | 01:16:28 | 02:32:57 | ||
| 05:55 | 00:18:24 | 00:29:35 | 00:36:49 | 00:59:10 | 01:17:34 | 02:35:08 | ||
| 06:00 | 00:18:40 | 00:30:00 | 00:37:20 | 01:00:00 | 01:18:39 | 02:37:19 | ||
| 06:05 | 00:18:55 | 00:30:25 | 00:37:51 | 01:00:50 | 01:19:45 | 02:39:30 | ||
| 06:10 | 00:19:11 | 00:30:50 | 00:38:22 | 01:01:40 | 01:20:50 | 02:41:41 | ||
| 06:15 | 00:19:26 | 00:31:15 | 00:38:53 | 01:02:30 | 01:21:56 | 02:43:52 | ||
| 06:20 | 00:19:42 | 00:31:40 | 00:39:24 | 01:03:20 | 01:23:01 | 02:46:03 | ||
| 06:25 | 00:19:57 | 00:32:05 | 00:39:55 | 01:04:10 | 01:24:07 | 02:48:14 | ||
| 06:30 | 00:20:13 | 00:32:30 | 00:40:26 | 01:05:00 | 01:25:12 | 02:50:25 | ||
| 06:35 | 00:20:28 | 00:32:55 | 00:40:57 | 01:05:50 | 01:26:18 | 02:52:36 | ||
| 06:40 | 00:20:44 | 00:33:20 | 00:41:28 | 01:06:40 | 01:27:24 | 02:54:48 | ||
| 06:45 | 00:20:59 | 00:33:45 | 00:41:59 | 01:07:30 | 01:28:29 | 02:56:59 | ||
| 06:50 | 00:21:15 | 00:34:10 | 00:42:30 | 01:08:20 | 01:29:35 | 02:59:10 | ||
| 06:55 | 00:21:30 | 00:34:35 | 00:43:01 | 01:09:10 | 01:30:40 | 03:01:21 | ||
| 07:00 | 00:21:46 | 00:35:00 | 00:43:32 | 01:10:00 | 01:31:46 | 03:03:32 | ||
| 07:05 | 00:22:01 | 00:35:25 | 00:44:03 | 01:10:50 | 01:32:51 | 03:05:43 | ||
| 07:10 | 00:22:17 | 00:35:50 | 00:44:34 | 01:11:40 | 01:33:57 | 03:07:54 | ||
| 07:15 | 00:22:32 | 00:36:15 | 00:45:05 | 01:12:30 | 01:35:02 | 03:10:05 | ||
| 07:20 | 00:22:48 | 00:36:40 | 00:45:36 | 01:13:20 | 01:36:08 | 03:12:16 | ||
| 07:25 | 00:23:03 | 00:37:05 | 00:46:07 | 01:14:10 | 01:37:13 | 03:14:27 | ||
| 07:30 | 00:23:19 | 00:37:30 | 00:46:38 | 01:15:00 | 01:38:19 | 03:16:39 | ||
| 07:35 | 00:23:34 | 00:37:55 | 00:47:09 | 01:15:50 | 01:39:25 | 03:18:50 | ||
| 07:40 | 00:23:50 | 00:38:20 | 00:47:40 | 01:16:40 | 01:40:30 | 03:21:01 | ||
| 07:45 | 00:24:05 | 00:38:45 | 00:48:11 | 01:17:30 | 01:41:36 | 03:23:12 | ||
| 07:50 | 00:24:21 | 00:39:10 | 00:48:42 | 01:18:20 | 01:42:41 | 03:25:23 | ||
| 07:55 | 00:24:36 | 00:39:35 | 00:49:13 | 01:19:10 | 01:43:47 | 03:27:34 | ||
| 08:00 | 00:24:52 | 00:40:00 | 00:49:44 | 01:20:00 | 01:44:52 | 03:29:45 | ||
| 08:05 | 00:25:07 | 00:40:25 | 00:50:15 | 01:20:50 | 01:45:58 | 03:31:56 | ||
| 08:10 | 00:25:23 | 00:40:50 | 00:50:46 | 01:21:40 | 01:47:03 | 03:34:07 | ||
| 08:15 | 00:25:38 | 00:41:15 | 00:51:17 | 01:22:30 | 01:48:09 | 03:36:18 | ||
| 08:20 | 00:25:54 | 00:41:40 | 00:51:48 | 01:23:20 | 01:49:15 | 03:38:30 | ||
| 08:25 | 00:26:09 | 00:42:05 | 00:52:19 | 01:24:10 | 01:50:20 | 03:40:41 | ||
| 08:30 | 00:26:25 | 00:42:30 | 00:52:50 | 01:25:00 | 01:51:26 | 03:42:52 | ||
| 08:35 | 00:26:40 | 00:42:55 | 00:53:21 | 01:25:50 | 01:52:31 | 03:45:03 | ||
| 08:40 | 00:26:56 | 00:43:20 | 00:53:52 | 01:26:40 | 01:53:37 | 03:47:14 | ||
| 08:45 | 00:27:11 | 00:43:45 | 00:54:23 | 01:27:30 | 01:54:42 | 03:49:25 | ||
| 08:50 | 00:27:27 | 00:44:10 | 00:54:54 | 01:28:20 | 01:55:48 | 03:51:36 | ||
| 08:55 | 00:27:42 | 00:44:35 | 00:55:25 | 01:29:10 | 01:56:53 | 03:53:47 | ||
| 09:00 | 00:27:58 | 00:45:00 | 00:55:56 | 01:30:00 | 01:57:59 | 03:55:58 | ||
| 09:05 | 00:28:13 | 00:45:25 | 00:56:27 | 01:30:50 | 01:59:04 | 03:58:09 | ||
| 09:10 | 00:28:29 | 00:45:50 | 00:56:58 | 01:31:40 | 02:00:10 | 04:00:21 | ||
| 09:15 | 00:28:44 | 00:46:15 | 00:57:29 | 01:32:30 | 02:01:16 | 04:02:32 | ||
| 09:20 | 00:29:00 | 00:46:40 | 00:58:00 | 01:33:20 | 02:02:21 | 04:04:43 | ||
| 09:25 | 00:29:15 | 00:47:05 | 00:58:31 | 01:34:10 | 02:03:27 | 04:06:54 | ||
| 09:30 | 00:29:31 | 00:47:30 | 00:59:02 | 01:35:00 | 02:04:32 | 04:09:05 | ||
| 09:35 | 00:29:46 | 00:47:55 | 00:59:33 | 01:35:50 | 02:05:38 | 04:11:16 | ||
| 09:40 | 00:30:02 | 00:48:20 | 01:00:04 | 01:36:40 | 02:06:43 | 04:13:27 | ||
| 09:45 | 00:30:17 | 00:48:45 | 01:00:35 | 01:37:30 | 02:07:49 | 04:15:38 | ||
| 09:50 | 00:30:33 | 00:49:10 | 01:01:06 | 01:38:20 | 02:08:54 | 04:17:49 | ||
| 09:55 | 00:30:48 | 00:49:35 | 01:01:37 | 01:39:10 | 02:10:00 | 04:20:00 | ||
| 10:00 | 00:31:04 | 00:50:00 | 01:02:09 | 01:40:00 | 02:11:06 | 04:22:12 | ||
| 10:05 | 00:31:20 | 00:50:25 | 01:02:40 | 01:40:50 | 02:12:11 | 04:24:23 | ||
| 10:10 | 00:31:35 | 00:50:50 | 01:03:11 | 01:41:40 | 02:13:17 | 04:26:34 | ||
| 10:15 | 00:31:51 | 00:51:15 | 01:03:42 | 01:42:30 | 02:14:22 | 04:28:45 | ||
| 10:20 | 00:32:06 | 00:51:40 | 01:04:13 | 01:43:20 | 02:15:28 | 04:30:56 | ||
| 10:25 | 00:32:22 | 00:52:05 | 01:04:44 | 01:44:10 | 02:16:33 | 04:33:07 | ||
| 10:30 | 00:32:37 | 00:52:30 | 01:05:15 | 01:45:00 | 02:17:39 | 04:35:18 | ||
| 10:35 | 00:32:53 | 00:52:55 | 01:05:46 | 01:45:50 | 02:18:44 | 04:37:29 | ||
| 10:40 | 00:33:08 | 00:53:20 | 01:06:17 | 01:46:40 | 02:19:50 | 04:39:40 | ||
| 10:45 | 00:33:24 | 00:53:45 | 01:06:48 | 01:47:30 | 02:20:55 | 04:41:51 | ||
| 10:50 | 00:33:39 | 00:54:10 | 01:07:19 | 01:48:20 | 02:22:01 | 04:44:03 | ||
| 10:55 | 00:33:55 | 00:54:35 | 01:07:50 | 01:49:10 | 02:23:07 | 04:46:14 | ||
| 11:00 | 00:34:10 | 00:55:00 | 01:08:21 | 01:50:00 | 02:24:12 | 04:48:25 | ||
| 11:05 | 00:34:26 | 00:55:25 | 01:08:52 | 01:50:50 | 02:25:18 | 04:50:36 | ||
| 11:10 | 00:34:42 | 00:55:50 | 01:09:24 | 01:51:40 | 02:26:23 | 04:52:47 | ||
| 11:15 | 00:34:57 | 00:56:15 | 01:09:55 | 01:52:30 | 02:27:29 | 04:54:58 | ||
| 11:20 | 00:35:13 | 00:56:40 | 01:10:26 | 01:53:20 | 02:28:34 | 04:57:09 | ||
| 11:25 | 00:35:28 | 00:57:05 | 01:10:57 | 01:54:10 | 02:29:40 | 04:59:20 | ||
| 11:30 | 00:35:44 | 00:57:30 | 01:11:28 | 01:55:00 | 02:30:45 | 05:01:31 | ||
| 11:35 | 00:35:59 | 00:57:55 | 01:11:59 | 01:55:50 | 02:31:51 | 05:03:42 | ||
| 11:40 | 00:36:15 | 00:58:20 | 01:12:30 | 01:56:40 | 02:32:57 | 05:05:54 | ||
| 11:45 | 00:36:30 | 00:58:45 | 01:13:01 | 01:57:30 | 02:34:02 | 05:08:05 | ||
| 11:50 | 00:36:46 | 00:59:10 | 01:13:32 | 01:58:20 | 02:35:08 | 05:10:16 | ||
| 11:55 | 00:37:01 | 00:59:35 | 01:14:03 | 01:59:10 | 02:36:13 | 05:12:27 | ||
| 12:00 | 00:37:17 | 01:00:00 | 01:14:34 | 02:00:00 | 02:37:19 | 05:14:38 | ||
| 12:05 | 00:37:32 | 01:00:25 | 01:15:05 | 02:00:50 | 02:38:24 | 05:16:49 | ||
| 12:10 | 00:37:48 | 01:00:50 | 01:15:36 | 02:01:40 | 02:39:30 | 05:19:00 | ||
| 12:15 | 00:38:04 | 01:01:15 | 01:16:08 | 02:02:30 | 02:40:35 | 05:21:11 | ||
| 12:20 | 00:38:19 | 01:01:40 | 01:16:39 | 02:03:20 | 02:41:41 | 05:23:22 | ||
| 12:25 | 00:38:35 | 01:02:05 | 01:17:10 | 02:04:10 | 02:42:46 | 05:25:33 | ||
| 12:30 | 00:38:50 | 01:02:30 | 01:17:41 | 02:05:00 | 02:43:52 | 05:27:45 | ||
| 12:35 | 00:39:06 | 01:02:55 | 01:18:12 | 02:05:50 | 02:44:58 | 05:29:56 | ||
| 12:40 | 00:39:21 | 01:03:20 | 01:18:43 | 02:06:40 | 02:46:03 | 05:32:07 | ||
| 12:45 | 00:39:37 | 01:03:45 | 01:19:14 | 02:07:30 | 02:47:09 | 05:34:18 | ||
| 12:50 | 00:39:52 | 01:04:10 | 01:19:45 | 02:08:20 | 02:48:14 | 05:36:29 | ||
| 12:55 | 00:40:08 | 01:04:35 | 01:20:16 | 02:09:10 | 02:49:20 | 05:38:40 | ||
| 13:00 | 00:40:23 | 01:05:00 | 01:20:47 | 02:10:00 | 02:50:25 | 05:40:51 | ||
| 13:05 | 00:40:39 | 01:05:25 | 01:21:18 | 02:10:50 | 02:51:31 | 05:43:02 | ||
| 13:10 | 00:40:54 | 01:05:50 | 01:21:49 | 02:11:40 | 02:52:36 | 05:45:13 | ||
| 13:15 | 00:41:10 | 01:06:15 | 01:22:20 | 02:12:30 | 02:53:42 | 05:47:24 | ||
| 13:20 | 00:41:26 | 01:06:40 | 01:22:52 | 02:13:20 | 02:54:48 | 05:49:36 | ||
| 13:25 | 00:41:41 | 01:07:05 | 01:23:23 | 02:14:10 | 02:55:53 | 05:51:47 | ||
| 13:30 | 00:41:57 | 01:07:30 | 01:23:54 | 02:15:00 | 02:56:59 | 05:53:58 | ||
| 13:35 | 00:42:12 | 01:07:55 | 01:24:25 | 02:15:50 | 02:58:04 | 05:56:09 | ||
| 13:40 | 00:42:28 | 01:08:20 | 01:24:56 | 02:16:40 | 02:59:10 | 05:58:20 | ||
| 13:45 | 00:42:43 | 01:08:45 | 01:25:27 | 02:17:30 | 03:00:15 | 06:00:31 | ||
| 13:50 | 00:42:59 | 01:09:10 | 01:25:58 | 02:18:20 | 03:01:21 | 06:02:42 | ||
| 13:55 | 00:43:14 | 01:09:35 | 01:26:29 | 02:19:10 | 03:02:26 | 06:04:53 | ||
| 14:00 | 00:43:30 | 01:10:00 | 01:27:00 | 02:20:00 | 03:03:32 | 06:07:04 | ||
| 14:05 | 00:43:45 | 01:10:25 | 01:27:31 | 02:20:50 | 03:04:37 | 06:09:15 | ||
| 14:10 | 00:44:01 | 01:10:50 | 01:28:02 | 02:21:40 | 03:05:43 | 06:11:27 | ||
| 14:15 | 00:44:16 | 01:11:15 | 01:28:33 | 02:22:30 | 03:06:49 | 06:13:38 | ||
| 14:20 | 00:44:32 | 01:11:40 | 01:29:04 | 02:23:20 | 03:07:54 | 06:15:49 | ||
| 14:25 | 00:44:47 | 01:12:05 | 01:29:35 | 02:24:10 | 03:09:00 | 06:18:00 | ||
| 14:30 | 00:45:03 | 01:12:30 | 01:30:07 | 02:25:00 | 03:10:05 | 06:20:11 | ||
| 14:35 | 00:45:19 | 01:12:55 | 01:30:38 | 02:25:50 | 03:11:11 | 06:22:22 | ||
| 14:40 | 00:45:34 | 01:13:20 | 01:31:09 | 02:26:40 | 03:12:16 | 06:24:33 | ||
| 14:45 | 00:45:50 | 01:13:45 | 01:31:40 | 02:27:30 | 03:13:22 | 06:26:44 | ||
| 14:50 | 00:46:05 | 01:14:10 | 01:32:11 | 02:28:20 | 03:14:27 | 06:28:55 | ||
| 14:55 | 00:46:21 | 01:14:35 | 01:32:42 | 02:29:10 | 03:15:33 | 06:31:06 | ||
| 15:00 | 00:46:36 | 01:15:00 | 01:33:13 | 02:30:00 | 03:16:39 | 06:33:18 | ||
| 15:05 | 00:46:52 | 01:15:25 | 01:33:44 | 02:30:50 | 03:17:44 | 06:35:29 | ||
| 15:10 | 00:47:07 | 01:15:50 | 01:34:15 | 02:31:40 | 03:18:50 | 06:37:40 | ||
| 15:15 | 00:47:23 | 01:16:15 | 01:34:46 | 02:32:30 | 03:19:55 | 06:39:51 | ||
| 15:20 | 00:47:38 | 01:16:40 | 01:35:17 | 02:33:20 | 03:21:01 | 06:42:02 | ||
| 15:25 | 00:47:54 | 01:17:05 | 01:35:48 | 02:34:10 | 03:22:06 | 06:44:13 | ||
| 15:30 | 00:48:09 | 01:17:30 | 01:36:19 | 02:35:00 | 03:23:12 | 06:46:24 | ||
| 15:35 | 00:48:25 | 01:17:55 | 01:36:51 | 02:35:50 | 03:24:17 | 06:48:35 | ||
| 15:40 | 00:48:41 | 01:18:20 | 01:37:22 | 02:36:40 | 03:25:23 | 06:50:46 | ||
| 15:45 | 00:48:56 | 01:18:45 | 01:37:53 | 02:37:30 | 03:26:28 | 06:52:57 | ||
| 15:50 | 00:49:12 | 01:19:10 | 01:38:24 | 02:38:20 | 03:27:34 | 06:55:09 | ||
| 15:55 | 00:49:27 | 01:19:35 | 01:38:55 | 02:39:10 | 03:28:40 | 06:57:20 | ||
| 16:00 | 00:49:43 | 01:20:00 | 01:39:26 | 02:40:00 | 03:29:45 | 06:59:31 |
