Nuestra Tabla de Ritmos para Media Maratón muestra el ritmo promedio que debes mantener para lograr tu tiempo objetivo de finalización en la maratón.
También incluimos el tiempo de finalización para varias distancias de entrenamiento: 5k, 5 millas, 10k y 10 millas.
Tenemos nuestra tabla de ritmos completa a continuación, o puedes revisar este imprimible de referencia rápida:
También puedes consultar nuestra calculadora de ritmos para media maratón para ayudarte a planificar tu propio objetivo de ritmo y divisiones de carrera.
Relacionado: Calculadora de Ritmo de Carrera | Calcula Ritmo, Distancia y Tiempo
Cómo Usar la Tabla de Ritmos para Media Maratón:
Si tienes un tiempo objetivo de finalización para la media maratón, revisa la última columna y encuentra tu tiempo objetivo.
Luego, verifica el ritmo correspondiente: este es el ritmo promedio que debes mantener durante toda la media maratón.
Para saber cómo incorporar mejor este ritmo en tu régimen de entrenamiento, revisa 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 para la media maratón (aunque probablemente necesitarás entrenamiento de distancia para mantener el mismo ritmo en una distancia más larga).
Aprende más sobre cómo incorporar tu ritmo de carrera a lo largo de tu entrenamiento en esta guía!
| Ritmo (minutos / milla) | 5 k | 5 millas | 10 k | 10 millas | 13.1 millas – media 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 |
