Tableau des allures et temps de passage
Ton temps de passage sur chaque distance, du 100 m au marathon, pour chaque allure. Renseigne ta VMA sous le tableau pour voir la difficulté de chaque allure.
Tableau des temps de passage
Difficulté selon ta VMA :ConfortableSoutenableDifficileTrès difficile
Temps sur 400 m selon l’allure · Allure de course estimée : 2:32 /km
| Allure /km | Vitesse km/h | Zone | 100 m ≈ 2:11 | 200 m ≈ 2:20 | 300 m ≈ 2:27 | 400 m ≈ 2:32 | 500 m ≈ 2:37 | 600 m ≈ 2:41 | 700 m ≈ 2:45 | 800 m ≈ 2:49 | 900 m ≈ 2:53 | 1000 m ≈ 2:56 | 1100 m ≈ 2:59 | 1200 m ≈ 3:02 | 1300 m ≈ 3:04 | 1400 m ≈ 3:07 | 1500 m ≈ 3:09 | 2000 m ≈ 3:12 | 3000 m ≈ 3:15 | 4000 m ≈ 3:18 | 5000 m ≈ 3:19 | 6 km ≈ 3:24 | 7 km ≈ 3:29 | 8 km ≈ 3:33 | 9 km ≈ 3:36 | 10 km ≈ 3:40 | 15 km ≈ 3:47 | 20 km ≈ 3:52 | Semi ≈ 3:53 | 30 km ≈ 4:02 | Marathon ≈ 4:10 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2:30 | 24,0 | Z5 | 15,0 s | 30,0 s | 45,0 s | 1:00 | 1:15 | 1:30 | 1:45 | 2:00 | 2:15 | 2:30 | 2:45 | 3:00 | 3:15 | 3:30 | 3:45 | 5:00 | 7:30 | 10:00 | 12:30 | 15:00 | 17:30 | 20:00 | 22:30 | 25:00 | 37:30 | 50:00 | 52:45 | 1:15:00 | 1:45:29 |
| 2:35 | 23,2 | Z5 | 15,5 s | 31,0 s | 46,5 s | 1:02 | 1:18 | 1:33 | 1:49 | 2:04 | 2:20 | 2:35 | 2:51 | 3:06 | 3:22 | 3:37 | 3:53 | 5:10 | 7:45 | 10:20 | 12:55 | 15:30 | 18:05 | 20:40 | 23:15 | 25:50 | 38:45 | 51:40 | 54:30 | 1:17:30 | 1:49:00 |
| 2:40 | 22,5 | Z5 | 16,0 s | 32,0 s | 48,0 s | 1:04 | 1:20 | 1:36 | 1:52 | 2:08 | 2:24 | 2:40 | 2:56 | 3:12 | 3:28 | 3:44 | 4:00 | 5:20 | 8:00 | 10:40 | 13:20 | 16:00 | 18:40 | 21:20 | 24:00 | 26:40 | 40:00 | 53:20 | 56:16 | 1:20:00 | 1:52:31 |
| 2:45 | 21,8 | Z5 | 16,5 s | 33,0 s | 49,5 s | 1:06 | 1:23 | 1:39 | 1:56 | 2:12 | 2:29 | 2:45 | 3:02 | 3:18 | 3:35 | 3:51 | 4:08 | 5:30 | 8:15 | 11:00 | 13:45 | 16:30 | 19:15 | 22:00 | 24:45 | 27:30 | 41:15 | 55:00 | 58:01 | 1:22:30 | 1:56:02 |
| 2:50 | 21,2 | Z5 | 17,0 s | 34,0 s | 51,0 s | 1:08 | 1:25 | 1:42 | 1:59 | 2:16 | 2:33 | 2:50 | 3:07 | 3:24 | 3:41 | 3:58 | 4:15 | 5:40 | 8:30 | 11:20 | 14:10 | 17:00 | 19:50 | 22:40 | 25:30 | 28:20 | 42:30 | 56:40 | 59:47 | 1:25:00 | 1:59:33 |
| 2:55 | 20,6 | Z5 | 17,5 s | 35,0 s | 52,5 s | 1:10 | 1:28 | 1:45 | 2:03 | 2:20 | 2:38 | 2:55 | 3:13 | 3:30 | 3:48 | 4:05 | 4:23 | 5:50 | 8:45 | 11:40 | 14:35 | 17:30 | 20:25 | 23:20 | 26:15 | 29:10 | 43:45 | 58:20 | 1:01:32 | 1:27:30 | 2:03:04 |
| 3:00 | 20,0 | Z5 | 18,0 s | 36,0 s | 54,0 s | 1:12 | 1:30 | 1:48 | 2:06 | 2:24 | 2:42 | 3:00 | 3:18 | 3:36 | 3:54 | 4:12 | 4:30 | 6:00 | 9:00 | 12:00 | 15:00 | 18:00 | 21:00 | 24:00 | 27:00 | 30:00 | 45:00 | 1:00:00 | 1:03:18 | 1:30:00 | 2:06:35 |
| 3:05 | 19,5 | Z5 | 18,5 s | 37,0 s | 55,5 s | 1:14 | 1:33 | 1:51 | 2:10 | 2:28 | 2:47 | 3:05 | 3:24 | 3:42 | 4:01 | 4:19 | 4:38 | 6:10 | 9:15 | 12:20 | 15:25 | 18:30 | 21:35 | 24:40 | 27:45 | 30:50 | 46:15 | 1:01:40 | 1:05:03 | 1:32:30 | 2:10:06 |
| 3:10 VMA | 18,9 | Z4 | 19,0 s | 38,0 s | 57,0 s | 1:16 | 1:35 | 1:54 | 2:13 | 2:32 | 2:51 | 3:10 | 3:29 | 3:48 | 4:07 | 4:26 | 4:45 | 6:20 | 9:30 | 12:40 | 15:50 | 19:00 | 22:10 | 25:20 | 28:30 | 31:40 | 47:30 | 1:03:20 | 1:06:49 | 1:35:00 | 2:13:37 |
| 3:15 | 18,5 | Z4 | 19,5 s | 39,0 s | 58,5 s | 1:18 | 1:38 | 1:57 | 2:17 | 2:36 | 2:56 | 3:15 | 3:35 | 3:54 | 4:14 | 4:33 | 4:53 | 6:30 | 9:45 | 13:00 | 16:15 | 19:30 | 22:45 | 26:00 | 29:15 | 32:30 | 48:45 | 1:05:00 | 1:08:34 | 1:37:30 | 2:17:08 |
| 3:20 | 18,0 | Z4 | 20,0 s | 40,0 s | 1:00 | 1:20 | 1:40 | 2:00 | 2:20 | 2:40 | 3:00 | 3:20 | 3:40 | 4:00 | 4:20 | 4:40 | 5:00 | 6:40 | 10:00 | 13:20 | 16:40 | 20:00 | 23:20 | 26:40 | 30:00 | 33:20 | 50:00 | 1:06:40 | 1:10:20 | 1:40:00 | 2:20:39 |
| 3:25 | 17,6 | Z4 | 20,5 s | 41,0 s | 1:02 | 1:22 | 1:43 | 2:03 | 2:24 | 2:44 | 3:05 | 3:25 | 3:46 | 4:06 | 4:27 | 4:47 | 5:08 | 6:50 | 10:15 | 13:40 | 17:05 | 20:30 | 23:55 | 27:20 | 30:45 | 34:10 | 51:15 | 1:08:20 | 1:12:05 | 1:42:30 | 2:24:10 |
| 3:30 | 17,1 | Z4 | 21,0 s | 42,0 s | 1:03 | 1:24 | 1:45 | 2:06 | 2:27 | 2:48 | 3:09 | 3:30 | 3:51 | 4:12 | 4:33 | 4:54 | 5:15 | 7:00 | 10:30 | 14:00 | 17:30 | 21:00 | 24:30 | 28:00 | 31:30 | 35:00 | 52:30 | 1:10:00 | 1:13:50 | 1:45:00 | 2:27:41 |
| 3:35 | 16,7 | Z3 | 21,5 s | 43,0 s | 1:05 | 1:26 | 1:48 | 2:09 | 2:31 | 2:52 | 3:14 | 3:35 | 3:57 | 4:18 | 4:40 | 5:01 | 5:23 | 7:10 | 10:45 | 14:20 | 17:55 | 21:30 | 25:05 | 28:40 | 32:15 | 35:50 | 53:45 | 1:11:40 | 1:15:36 | 1:47:30 | 2:31:12 |
| 3:40 | 16,4 | Z3 | 22,0 s | 44,0 s | 1:06 | 1:28 | 1:50 | 2:12 | 2:34 | 2:56 | 3:18 | 3:40 | 4:02 | 4:24 | 4:46 | 5:08 | 5:30 | 7:20 | 11:00 | 14:40 | 18:20 | 22:00 | 25:40 | 29:20 | 33:00 | 36:40 | 55:00 | 1:13:20 | 1:17:21 | 1:50:00 | 2:34:43 |
| 3:45 SV2 | 16,0 | Z3 | 22,5 s | 45,0 s | 1:08 | 1:30 | 1:53 | 2:15 | 2:38 | 3:00 | 3:23 | 3:45 | 4:08 | 4:30 | 4:53 | 5:15 | 5:38 | 7:30 | 11:15 | 15:00 | 18:45 | 22:30 | 26:15 | 30:00 | 33:45 | 37:30 | 56:15 | 1:15:00 | 1:19:07 | 1:52:30 | 2:38:14 |
| 3:50 | 15,7 | Z3 | 23,0 s | 46,0 s | 1:09 | 1:32 | 1:55 | 2:18 | 2:41 | 3:04 | 3:27 | 3:50 | 4:13 | 4:36 | 4:59 | 5:22 | 5:45 | 7:40 | 11:30 | 15:20 | 19:10 | 23:00 | 26:50 | 30:40 | 34:30 | 38:20 | 57:30 | 1:16:40 | 1:20:52 | 1:55:00 | 2:41:45 |
| 3:55 | 15,3 | Z3 | 23,5 s | 47,0 s | 1:11 | 1:34 | 1:58 | 2:21 | 2:45 | 3:08 | 3:32 | 3:55 | 4:19 | 4:42 | 5:06 | 5:29 | 5:53 | 7:50 | 11:45 | 15:40 | 19:35 | 23:30 | 27:25 | 31:20 | 35:15 | 39:10 | 58:45 | 1:18:20 | 1:22:38 | 1:57:30 | 2:45:16 |
| 4:00 | 15,0 | Z2 | 24,0 s | 48,0 s | 1:12 | 1:36 | 2:00 | 2:24 | 2:48 | 3:12 | 3:36 | 4:00 | 4:24 | 4:48 | 5:12 | 5:36 | 6:00 | 8:00 | 12:00 | 16:00 | 20:00 | 24:00 | 28:00 | 32:00 | 36:00 | 40:00 | 1:00:00 | 1:20:00 | 1:24:23 | 2:00:00 | 2:48:47 |
| 4:05 | 14,7 | Z2 | 24,5 s | 49,0 s | 1:14 | 1:38 | 2:03 | 2:27 | 2:52 | 3:16 | 3:41 | 4:05 | 4:30 | 4:54 | 5:19 | 5:43 | 6:08 | 8:10 | 12:15 | 16:20 | 20:25 | 24:30 | 28:35 | 32:40 | 36:45 | 40:50 | 1:01:15 | 1:21:40 | 1:26:09 | 2:02:30 | 2:52:18 |
| 4:10 | 14,4 | Z2 | 25,0 s | 50,0 s | 1:15 | 1:40 | 2:05 | 2:30 | 2:55 | 3:20 | 3:45 | 4:10 | 4:35 | 5:00 | 5:25 | 5:50 | 6:15 | 8:20 | 12:30 | 16:40 | 20:50 | 25:00 | 29:10 | 33:20 | 37:30 | 41:40 | 1:02:30 | 1:23:20 | 1:27:54 | 2:05:00 | 2:55:49 |
| 4:15 SV1 | 14,1 | Z2 | 25,5 s | 51,0 s | 1:17 | 1:42 | 2:08 | 2:33 | 2:59 | 3:24 | 3:50 | 4:15 | 4:41 | 5:06 | 5:32 | 5:57 | 6:23 | 8:30 | 12:45 | 17:00 | 21:15 | 25:30 | 29:45 | 34:00 | 38:15 | 42:30 | 1:03:45 | 1:25:00 | 1:29:40 | 2:07:30 | 2:59:20 |
| 4:20 | 13,8 | Z2 | 26,0 s | 52,0 s | 1:18 | 1:44 | 2:10 | 2:36 | 3:02 | 3:28 | 3:54 | 4:20 | 4:46 | 5:12 | 5:38 | 6:04 | 6:30 | 8:40 | 13:00 | 17:20 | 21:40 | 26:00 | 30:20 | 34:40 | 39:00 | 43:20 | 1:05:00 | 1:26:40 | 1:31:25 | 2:10:00 | 3:02:51 |
| 4:25 | 13,6 | Z2 | 26,5 s | 53,0 s | 1:20 | 1:46 | 2:13 | 2:39 | 3:06 | 3:32 | 3:59 | 4:25 | 4:52 | 5:18 | 5:45 | 6:11 | 6:38 | 8:50 | 13:15 | 17:40 | 22:05 | 26:30 | 30:55 | 35:20 | 39:45 | 44:10 | 1:06:15 | 1:28:20 | 1:33:11 | 2:12:30 | 3:06:22 |
| 4:30 | 13,3 | Z2 | 27,0 s | 54,0 s | 1:21 | 1:48 | 2:15 | 2:42 | 3:09 | 3:36 | 4:03 | 4:30 | 4:57 | 5:24 | 5:51 | 6:18 | 6:45 | 9:00 | 13:30 | 18:00 | 22:30 | 27:00 | 31:30 | 36:00 | 40:30 | 45:00 | 1:07:30 | 1:30:00 | 1:34:56 | 2:15:00 | 3:09:53 |
| 4:35 | 13,1 | Z1 | 27,5 s | 55,0 s | 1:23 | 1:50 | 2:18 | 2:45 | 3:13 | 3:40 | 4:08 | 4:35 | 5:03 | 5:30 | 5:58 | 6:25 | 6:53 | 9:10 | 13:45 | 18:20 | 22:55 | 27:30 | 32:05 | 36:40 | 41:15 | 45:50 | 1:08:45 | 1:31:40 | 1:36:42 | 2:17:30 | 3:13:24 |
| 4:40 | 12,9 | Z1 | 28,0 s | 56,0 s | 1:24 | 1:52 | 2:20 | 2:48 | 3:16 | 3:44 | 4:12 | 4:40 | 5:08 | 5:36 | 6:04 | 6:32 | 7:00 | 9:20 | 14:00 | 18:40 | 23:20 | 28:00 | 32:40 | 37:20 | 42:00 | 46:40 | 1:10:00 | 1:33:20 | 1:38:27 | 2:20:00 | 3:16:55 |
| 4:45 | 12,6 | Z1 | 28,5 s | 57,0 s | 1:26 | 1:54 | 2:23 | 2:51 | 3:20 | 3:48 | 4:17 | 4:45 | 5:14 | 5:42 | 6:11 | 6:39 | 7:08 | 9:30 | 14:15 | 19:00 | 23:45 | 28:30 | 33:15 | 38:00 | 42:45 | 47:30 | 1:11:15 | 1:35:00 | 1:40:13 | 2:22:30 | 3:20:26 |
| 4:50 | 12,4 | Z1 | 29,0 s | 58,0 s | 1:27 | 1:56 | 2:25 | 2:54 | 3:23 | 3:52 | 4:21 | 4:50 | 5:19 | 5:48 | 6:17 | 6:46 | 7:15 | 9:40 | 14:30 | 19:20 | 24:10 | 29:00 | 33:50 | 38:40 | 43:30 | 48:20 | 1:12:30 | 1:36:40 | 1:41:58 | 2:25:00 | 3:23:57 |
| 4:55 | 12,2 | Z1 | 29,5 s | 59,0 s | 1:29 | 1:58 | 2:28 | 2:57 | 3:27 | 3:56 | 4:26 | 4:55 | 5:25 | 5:54 | 6:24 | 6:53 | 7:23 | 9:50 | 14:45 | 19:40 | 24:35 | 29:30 | 34:25 | 39:20 | 44:15 | 49:10 | 1:13:45 | 1:38:20 | 1:43:44 | 2:27:30 | 3:27:28 |
| 5:00 | 12,0 | Z1 | 30,0 s | 1:00 | 1:30 | 2:00 | 2:30 | 3:00 | 3:30 | 4:00 | 4:30 | 5:00 | 5:30 | 6:00 | 6:30 | 7:00 | 7:30 | 10:00 | 15:00 | 20:00 | 25:00 | 30:00 | 35:00 | 40:00 | 45:00 | 50:00 | 1:15:00 | 1:40:00 | 1:45:29 | 2:30:00 | 3:30:59 |
| 5:05 | 11,8 | Z1 | 30,5 s | 1:01 | 1:32 | 2:02 | 2:33 | 3:03 | 3:34 | 4:04 | 4:35 | 5:05 | 5:36 | 6:06 | 6:37 | 7:07 | 7:38 | 10:10 | 15:15 | 20:20 | 25:25 | 30:30 | 35:35 | 40:40 | 45:45 | 50:50 | 1:16:15 | 1:41:40 | 1:47:15 | 2:32:30 | 3:34:29 |
| 5:10 | 11,6 | Z1 | 31,0 s | 1:02 | 1:33 | 2:04 | 2:35 | 3:06 | 3:37 | 4:08 | 4:39 | 5:10 | 5:41 | 6:12 | 6:43 | 7:14 | 7:45 | 10:20 | 15:30 | 20:40 | 25:50 | 31:00 | 36:10 | 41:20 | 46:30 | 51:40 | 1:17:30 | 1:43:20 | 1:49:00 | 2:35:00 | 3:38:00 |
| 5:15 | 11,4 | Z1 | 31,5 s | 1:03 | 1:35 | 2:06 | 2:38 | 3:09 | 3:41 | 4:12 | 4:44 | 5:15 | 5:47 | 6:18 | 6:50 | 7:21 | 7:53 | 10:30 | 15:45 | 21:00 | 26:15 | 31:30 | 36:45 | 42:00 | 47:15 | 52:30 | 1:18:45 | 1:45:00 | 1:50:46 | 2:37:30 | 3:41:31 |
| 5:20 | 11,3 | Z1 | 32,0 s | 1:04 | 1:36 | 2:08 | 2:40 | 3:12 | 3:44 | 4:16 | 4:48 | 5:20 | 5:52 | 6:24 | 6:56 | 7:28 | 8:00 | 10:40 | 16:00 | 21:20 | 26:40 | 32:00 | 37:20 | 42:40 | 48:00 | 53:20 | 1:20:00 | 1:46:40 | 1:52:31 | 2:40:00 | 3:45:02 |
| 5:25 | 11,1 | Z1 | 32,5 s | 1:05 | 1:38 | 2:10 | 2:43 | 3:15 | 3:48 | 4:20 | 4:53 | 5:25 | 5:58 | 6:30 | 7:03 | 7:35 | 8:08 | 10:50 | 16:15 | 21:40 | 27:05 | 32:30 | 37:55 | 43:20 | 48:45 | 54:10 | 1:21:15 | 1:48:20 | 1:54:17 | 2:42:30 | 3:48:33 |
| 5:30 | 10,9 | Z1 | 33,0 s | 1:06 | 1:39 | 2:12 | 2:45 | 3:18 | 3:51 | 4:24 | 4:57 | 5:30 | 6:03 | 6:36 | 7:09 | 7:42 | 8:15 | 11:00 | 16:30 | 22:00 | 27:30 | 33:00 | 38:30 | 44:00 | 49:30 | 55:00 | 1:22:30 | 1:50:00 | 1:56:02 | 2:45:00 | 3:52:04 |
| 5:35 | 10,7 | Z1 | 33,5 s | 1:07 | 1:41 | 2:14 | 2:48 | 3:21 | 3:55 | 4:28 | 5:02 | 5:35 | 6:09 | 6:42 | 7:16 | 7:49 | 8:23 | 11:10 | 16:45 | 22:20 | 27:55 | 33:30 | 39:05 | 44:40 | 50:15 | 55:50 | 1:23:45 | 1:51:40 | 1:57:48 | 2:47:30 | 3:55:35 |
| 5:40 | 10,6 | Z1 | 34,0 s | 1:08 | 1:42 | 2:16 | 2:50 | 3:24 | 3:58 | 4:32 | 5:06 | 5:40 | 6:14 | 6:48 | 7:22 | 7:56 | 8:30 | 11:20 | 17:00 | 22:40 | 28:20 | 34:00 | 39:40 | 45:20 | 51:00 | 56:40 | 1:25:00 | 1:53:20 | 1:59:33 | 2:50:00 | 3:59:06 |
| 5:45 | 10,4 | Z1 | 34,5 s | 1:09 | 1:44 | 2:18 | 2:53 | 3:27 | 4:02 | 4:36 | 5:11 | 5:45 | 6:20 | 6:54 | 7:29 | 8:03 | 8:38 | 11:30 | 17:15 | 23:00 | 28:45 | 34:30 | 40:15 | 46:00 | 51:45 | 57:30 | 1:26:15 | 1:55:00 | 2:01:19 | 2:52:30 | 4:02:37 |
| 5:50 | 10,3 | Z1 | 35,0 s | 1:10 | 1:45 | 2:20 | 2:55 | 3:30 | 4:05 | 4:40 | 5:15 | 5:50 | 6:25 | 7:00 | 7:35 | 8:10 | 8:45 | 11:40 | 17:30 | 23:20 | 29:10 | 35:00 | 40:50 | 46:40 | 52:30 | 58:20 | 1:27:30 | 1:56:40 | 2:03:04 | 2:55:00 | 4:06:08 |
| 5:55 | 10,1 | Z1 | 35,5 s | 1:11 | 1:47 | 2:22 | 2:58 | 3:33 | 4:09 | 4:44 | 5:20 | 5:55 | 6:31 | 7:06 | 7:42 | 8:17 | 8:53 | 11:50 | 17:45 | 23:40 | 29:35 | 35:30 | 41:25 | 47:20 | 53:15 | 59:10 | 1:28:45 | 1:58:20 | 2:04:50 | 2:57:30 | 4:09:39 |
| 6:00 | 10,0 | Z1 | 36,0 s | 1:12 | 1:48 | 2:24 | 3:00 | 3:36 | 4:12 | 4:48 | 5:24 | 6:00 | 6:36 | 7:12 | 7:48 | 8:24 | 9:00 | 12:00 | 18:00 | 24:00 | 30:00 | 36:00 | 42:00 | 48:00 | 54:00 | 1:00:00 | 1:30:00 | 2:00:00 | 2:06:35 | 3:00:00 | 4:13:10 |
| 6:05 | 9,9 | Z1 | 36,5 s | 1:13 | 1:50 | 2:26 | 3:03 | 3:39 | 4:16 | 4:52 | 5:29 | 6:05 | 6:42 | 7:18 | 7:55 | 8:31 | 9:08 | 12:10 | 18:15 | 24:20 | 30:25 | 36:30 | 42:35 | 48:40 | 54:45 | 1:00:50 | 1:31:15 | 2:01:40 | 2:08:21 | 3:02:30 | 4:16:41 |
| 6:10 | 9,7 | Z1 | 37,0 s | 1:14 | 1:51 | 2:28 | 3:05 | 3:42 | 4:19 | 4:56 | 5:33 | 6:10 | 6:47 | 7:24 | 8:01 | 8:38 | 9:15 | 12:20 | 18:30 | 24:40 | 30:50 | 37:00 | 43:10 | 49:20 | 55:30 | 1:01:40 | 1:32:30 | 2:03:20 | 2:10:06 | 3:05:00 | 4:20:12 |
| 6:15 | 9,6 | Z1 | 37,5 s | 1:15 | 1:53 | 2:30 | 3:08 | 3:45 | 4:23 | 5:00 | 5:38 | 6:15 | 6:53 | 7:30 | 8:08 | 8:45 | 9:23 | 12:30 | 18:45 | 25:00 | 31:15 | 37:30 | 43:45 | 50:00 | 56:15 | 1:02:30 | 1:33:45 | 2:05:00 | 2:11:52 | 3:07:30 | 4:23:43 |
| 6:20 | 9,5 | Z1 | 38,0 s | 1:16 | 1:54 | 2:32 | 3:10 | 3:48 | 4:26 | 5:04 | 5:42 | 6:20 | 6:58 | 7:36 | 8:14 | 8:52 | 9:30 | 12:40 | 19:00 | 25:20 | 31:40 | 38:00 | 44:20 | 50:40 | 57:00 | 1:03:20 | 1:35:00 | 2:06:40 | 2:13:37 | 3:10:00 | 4:27:14 |
| 6:25 | 9,4 | Z1 | 38,5 s | 1:17 | 1:56 | 2:34 | 3:13 | 3:51 | 4:30 | 5:08 | 5:47 | 6:25 | 7:04 | 7:42 | 8:21 | 8:59 | 9:38 | 12:50 | 19:15 | 25:40 | 32:05 | 38:30 | 44:55 | 51:20 | 57:45 | 1:04:10 | 1:36:15 | 2:08:20 | 2:15:23 | 3:12:30 | 4:30:45 |
| 6:30 | 9,2 | Z1 | 39,0 s | 1:18 | 1:57 | 2:36 | 3:15 | 3:54 | 4:33 | 5:12 | 5:51 | 6:30 | 7:09 | 7:48 | 8:27 | 9:06 | 9:45 | 13:00 | 19:30 | 26:00 | 32:30 | 39:00 | 45:30 | 52:00 | 58:30 | 1:05:00 | 1:37:30 | 2:10:00 | 2:17:08 | 3:15:00 | 4:34:16 |
| 6:35 | 9,1 | Z1 | 39,5 s | 1:19 | 1:59 | 2:38 | 3:18 | 3:57 | 4:37 | 5:16 | 5:56 | 6:35 | 7:15 | 7:54 | 8:34 | 9:13 | 9:53 | 13:10 | 19:45 | 26:20 | 32:55 | 39:30 | 46:05 | 52:40 | 59:15 | 1:05:50 | 1:38:45 | 2:11:40 | 2:18:54 | 3:17:30 | 4:37:47 |
| 6:40 | 9,0 | Z1 | 40,0 s | 1:20 | 2:00 | 2:40 | 3:20 | 4:00 | 4:40 | 5:20 | 6:00 | 6:40 | 7:20 | 8:00 | 8:40 | 9:20 | 10:00 | 13:20 | 20:00 | 26:40 | 33:20 | 40:00 | 46:40 | 53:20 | 1:00:00 | 1:06:40 | 1:40:00 | 2:13:20 | 2:20:39 | 3:20:00 | 4:41:18 |
| 6:45 | 8,9 | Z1 | 40,5 s | 1:21 | 2:02 | 2:42 | 3:23 | 4:03 | 4:44 | 5:24 | 6:05 | 6:45 | 7:26 | 8:06 | 8:47 | 9:27 | 10:08 | 13:30 | 20:15 | 27:00 | 33:45 | 40:30 | 47:15 | 54:00 | 1:00:45 | 1:07:30 | 1:41:15 | 2:15:00 | 2:22:24 | 3:22:30 | 4:44:49 |
| 6:50 | 8,8 | Z1 | 41,0 s | 1:22 | 2:03 | 2:44 | 3:25 | 4:06 | 4:47 | 5:28 | 6:09 | 6:50 | 7:31 | 8:12 | 8:53 | 9:34 | 10:15 | 13:40 | 20:30 | 27:20 | 34:10 | 41:00 | 47:50 | 54:40 | 1:01:30 | 1:08:20 | 1:42:30 | 2:16:40 | 2:24:10 | 3:25:00 | 4:48:20 |
| 6:55 | 8,7 | Z1 | 41,5 s | 1:23 | 2:05 | 2:46 | 3:28 | 4:09 | 4:51 | 5:32 | 6:14 | 6:55 | 7:37 | 8:18 | 9:00 | 9:41 | 10:23 | 13:50 | 20:45 | 27:40 | 34:35 | 41:30 | 48:25 | 55:20 | 1:02:15 | 1:09:10 | 1:43:45 | 2:18:20 | 2:25:55 | 3:27:30 | 4:51:51 |
| 7:00 | 8,6 | Z1 | 42,0 s | 1:24 | 2:06 | 2:48 | 3:30 | 4:12 | 4:54 | 5:36 | 6:18 | 7:00 | 7:42 | 8:24 | 9:06 | 9:48 | 10:30 | 14:00 | 21:00 | 28:00 | 35:00 | 42:00 | 49:00 | 56:00 | 1:03:00 | 1:10:00 | 1:45:00 | 2:20:00 | 2:27:41 | 3:30:00 | 4:55:22 |
| 7:05 | 8,5 | Z1 | 42,5 s | 1:25 | 2:08 | 2:50 | 3:33 | 4:15 | 4:58 | 5:40 | 6:23 | 7:05 | 7:48 | 8:30 | 9:13 | 9:55 | 10:38 | 14:10 | 21:15 | 28:20 | 35:25 | 42:30 | 49:35 | 56:40 | 1:03:45 | 1:10:50 | 1:46:15 | 2:21:40 | 2:29:26 | 3:32:30 | 4:58:53 |
| 7:10 | 8,4 | Z1 | 43,0 s | 1:26 | 2:09 | 2:52 | 3:35 | 4:18 | 5:01 | 5:44 | 6:27 | 7:10 | 7:53 | 8:36 | 9:19 | 10:02 | 10:45 | 14:20 | 21:30 | 28:40 | 35:50 | 43:00 | 50:10 | 57:20 | 1:04:30 | 1:11:40 | 1:47:30 | 2:23:20 | 2:31:12 | 3:35:00 | 5:02:24 |
| 7:15 | 8,3 | Z1 | 43,5 s | 1:27 | 2:11 | 2:54 | 3:38 | 4:21 | 5:05 | 5:48 | 6:32 | 7:15 | 7:59 | 8:42 | 9:26 | 10:09 | 10:53 | 14:30 | 21:45 | 29:00 | 36:15 | 43:30 | 50:45 | 58:00 | 1:05:15 | 1:12:30 | 1:48:45 | 2:25:00 | 2:32:57 | 3:37:30 | 5:05:55 |
| 7:20 | 8,2 | Z1 | 44,0 s | 1:28 | 2:12 | 2:56 | 3:40 | 4:24 | 5:08 | 5:52 | 6:36 | 7:20 | 8:04 | 8:48 | 9:32 | 10:16 | 11:00 | 14:40 | 22:00 | 29:20 | 36:40 | 44:00 | 51:20 | 58:40 | 1:06:00 | 1:13:20 | 1:50:00 | 2:26:40 | 2:34:43 | 3:40:00 | 5:09:26 |
| 7:25 | 8,1 | Z1 | 44,5 s | 1:29 | 2:14 | 2:58 | 3:43 | 4:27 | 5:12 | 5:56 | 6:41 | 7:25 | 8:10 | 8:54 | 9:39 | 10:23 | 11:08 | 14:50 | 22:15 | 29:40 | 37:05 | 44:30 | 51:55 | 59:20 | 1:06:45 | 1:14:10 | 1:51:15 | 2:28:20 | 2:36:28 | 3:42:30 | 5:12:57 |
| 7:30 | 8,0 | Z1 | 45,0 s | 1:30 | 2:15 | 3:00 | 3:45 | 4:30 | 5:15 | 6:00 | 6:45 | 7:30 | 8:15 | 9:00 | 9:45 | 10:30 | 11:15 | 15:00 | 22:30 | 30:00 | 37:30 | 45:00 | 52:30 | 1:00:00 | 1:07:30 | 1:15:00 | 1:52:30 | 2:30:00 | 2:38:14 | 3:45:00 | 5:16:28 |
| 7:35 | 7,9 | Z1 | 45,5 s | 1:31 | 2:17 | 3:02 | 3:48 | 4:33 | 5:19 | 6:04 | 6:50 | 7:35 | 8:21 | 9:06 | 9:52 | 10:37 | 11:23 | 15:10 | 22:45 | 30:20 | 37:55 | 45:30 | 53:05 | 1:00:40 | 1:08:15 | 1:15:50 | 1:53:45 | 2:31:40 | 2:39:59 | 3:47:30 | 5:19:59 |
| 7:40 | 7,8 | Z1 | 46,0 s | 1:32 | 2:18 | 3:04 | 3:50 | 4:36 | 5:22 | 6:08 | 6:54 | 7:40 | 8:26 | 9:12 | 9:58 | 10:44 | 11:30 | 15:20 | 23:00 | 30:40 | 38:20 | 46:00 | 53:40 | 1:01:20 | 1:09:00 | 1:16:40 | 1:55:00 | 2:33:20 | 2:41:45 | 3:50:00 | 5:23:30 |
| 7:45 | 7,7 | Z1 | 46,5 s | 1:33 | 2:20 | 3:06 | 3:53 | 4:39 | 5:26 | 6:12 | 6:59 | 7:45 | 8:32 | 9:18 | 10:05 | 10:51 | 11:38 | 15:30 | 23:15 | 31:00 | 38:45 | 46:30 | 54:15 | 1:02:00 | 1:09:45 | 1:17:30 | 1:56:15 | 2:35:00 | 2:43:30 | 3:52:30 | 5:27:01 |
| 7:50 | 7,7 | Z1 | 47,0 s | 1:34 | 2:21 | 3:08 | 3:55 | 4:42 | 5:29 | 6:16 | 7:03 | 7:50 | 8:37 | 9:24 | 10:11 | 10:58 | 11:45 | 15:40 | 23:30 | 31:20 | 39:10 | 47:00 | 54:50 | 1:02:40 | 1:10:30 | 1:18:20 | 1:57:30 | 2:36:40 | 2:45:16 | 3:55:00 | 5:30:32 |
| 7:55 | 7,6 | Z1 | 47,5 s | 1:35 | 2:23 | 3:10 | 3:58 | 4:45 | 5:33 | 6:20 | 7:08 | 7:55 | 8:43 | 9:30 | 10:18 | 11:05 | 11:53 | 15:50 | 23:45 | 31:40 | 39:35 | 47:30 | 55:25 | 1:03:20 | 1:11:15 | 1:19:10 | 1:58:45 | 2:38:20 | 2:47:01 | 3:57:30 | 5:34:03 |
| 8:00 | 7,5 | Z1 | 48,0 s | 1:36 | 2:24 | 3:12 | 4:00 | 4:48 | 5:36 | 6:24 | 7:12 | 8:00 | 8:48 | 9:36 | 10:24 | 11:12 | 12:00 | 16:00 | 24:00 | 32:00 | 40:00 | 48:00 | 56:00 | 1:04:00 | 1:12:00 | 1:20:00 | 2:00:00 | 2:40:00 | 2:48:47 | 4:00:00 | 5:37:34 |
Ton profil
Zones d’entraînement
- Temps de passage = distance × allure : un calcul exact, sans estimation.
- Allure de course estimée : part de la VMA tenable selon la distance — ~100 % sur 1500 m, ~95 % sur 5 km, ~90 % sur 10 km, ~85 % sur semi-marathon, ~80 % sur marathon (davantage sous 1500 m). Ce sont des moyennes indicatives, qui varient selon l’entraînement, l’endurance et le profil. Sur 10 km, semi et marathon, ces parts suivent tes seuils SV2 et SV1.
- SV1 et SV2 sont estimés à ~74 % et ~84 % de la VMA s’ils ne sont pas saisis ; leurs valeurs réelles se mesurent lors d’un test d’effort.
- Zones de FC : en % de la FC max, ou avec la méthode de Karvonen (FC repos + % × (FC max − FC repos)). Une FC max mesurée est préférable à une valeur théorique.
- Le code couleur compare l’allure de la ligne à l’allure maximale estimée tenable sur la distance.
- Outil indicatif : il ne remplace ni un test d’effort, ni l’avis d’un entraîneur ou d’un médecin.
Pour aller plus loin
Les autres outils, qui reprennent ton profil, et nos guides pour bien choisir tes chaussures.