トレーニングペース |
ペース表の見方
■目標とするレースの1Km当たりの「レースペース」（概算でも可）を算出します。
例）10Km 35分…3分30秒（3.30) マラソン 2時間49分…4分00秒（4.00)
（「5Km毎」「マラソン」欄を参考にしてださい。）
| 1Km | 5Km毎 | マラソン | 110% | 105% | 100% | 95% | 90% | 85% | 80% | 75% | 60% |
| 3.00 | 15.00 | 2:06:35 | 2.43.6 | 2.51.4 | 3.00 | 3.09.5 | 3.20.0 | 3.31.8 | 3.45.0 | 4.00.0 | 5.00.0 |
| 3.05 | 15.25 | 2.10.06 | 2.48.2 | 2.56.2 | 3.05 | 3.14.7 | 3.25.6 | 3.37.6 | 3.51.3 | 4.06.7 | 5.08.3 |
| 3.10 | 15.50 | 2.13.37 | 2.52.7 | 3.01.0 | 3.10 | 3.20.0 | 3.31.1 | 3.43.5 | 3.57.5 | 4.13.3 | 5.16.7 |
| 3.15 | 16.15 | 2.17.08 | 2.57.3 | 3.05.7 | 3.15 | 3.25.3 | 3.36.7 | 3.49.4 | 4.03.8 | 4.20.0 | 5.25.0 |
| 3.20 | 16.40 | 2.20.39 | 3.01.8 | 3.10.5 | 3.20 | 3.30.5 | 3.42.2 | 3.55.3 | 4.10.0 | 4.26.7 | 5.33.3 |
| 3.25 | 17.05 | 2.24.10 | 3.06.4 | 3.15.2 | 3.25 | 3.35.8 | 3.47.8 | 4.01.2 | 4.16.3 | 4.33.3 | 5.41.7 |
| 3.30 | 17.30 | 2.27.41 | 3.10.9 | 3.20.0 | 3.30 | 3.41.1 | 3.53.3 | 4.07.1 | 4.22.5 | 4.40.0 | 5.50.0 |
| 3.35 | 17.55 | 2.31.12 | 3.15.5 | 3.24.8 | 3.35 | 3.46.3 | 3.58.9 | 4.12.9 | 4.28.8 | 4.46.7 | 5.58.3 |
| 3.40 | 18.20 | 2.34.43 | 3.20.0 | 3.29.5 | 3.40 | 3.51.6 | 4.04.4 | 4.18.8 | 4.35.0 | 4.53.3 | 6.06.7 |
| 3.45 | 18.45 | 2.38.14 | 3.24.5 | 3.34.3 | 3.45 | 3.56.8 | 4.10.0 | 4.24.7 | 4.41.3 | 5.00.0 | 6.15.0 |
| 3.50 | 19.10 | 2.41.45 | 3.29.1 | 3.39.0 | 3.50 | 4.02.1 | 4.15.6 | 4.30.6 | 4.47.5 | 5.06.7 | 6.23.3 |
| 3.55 | 19.35 | 2.45.16 | 3.33.6 | 3.43.8 | 3.55 | 4.07.4 | 4.21.1 | 4.36.5 | 4.53.8 | 5.13.3 | 6.31.7 |
| 4.00 | 20.00 | 2.48.47 | 3.38.2 | 3.48.6 | 4.00 | 4.12.6 | 4.26.7 | 4.42.4 | 5.00.0 | 5.20.0 | 6.40.0 |
| 1Km | 5Km毎 | マラソン | 110% | 105% | 100% | 95% | 90% | 85% | 80% | 75% | 60% |
| 4.05 | 20.25 | 2.52.18 | 3.42.7 | 3.53.3 | 4.05 | 4.17.9 | 4.32.2 | 4.48.2 | 5.06.3 | 5.26.7 | 6.48.3 |
| 4.10 | 20.50 | 2.55.49 | 3.47.3 | 3.58.1 | 4.10 | 4.23.2 | 4.37.8 | 4.54.1 | 5.12.5 | 5.33.3 | 6.56.7 |
| 4.15 | 21.15 | 2.59.20 | 3.51.8 | 4.02.9 | 4.15 | 4.28.4 | 4.43.3 | 5.00.0 | 5.18.8 | 5.40.0 | 7.05.0 |
| 4.20 | 21.40 | 3.02.51 | 3.56.4 | 4.07.6 | 4.20 | 4.33.7 | 4.48.9 | 5.05.9 | 5.25.0 | 5.46.7 | 7.13.3 |
| 4.25 | 22.05 | 3.06.22 | 4.00.9 | 4.12.4 | 4.25 | 4.38.9 | 4.54.4 | 5.11.8 | 5.31.3 | 5.53.3 | 7.21.7 |
| 4.30 | 22.30 | 3.09.53 | 4.05.5 | 4.17.1 | 4.30 | 4.44.2 | 5.00.0 | 5.17.6 | 5.37.5 | 6.00.0 | 7.30.0 |
| 4.35 | 22.55 | 3.13.24 | 4.10.0 | 4.21.9 | 4.35 | 4.49.5 | 5.05.6 | 5.23.5 | 5.43.8 | 6.06.7 | 7.38.3 |
| 4.40 | 23.20 | 3.16.55 | 4.14.5 | 4.26.7 | 4.40 | 4.54.7 | 5.11.1 | 5.29.4 | 5.50.0 | 6.13.3 | 7.46.7 |
| 4.45 | 23.45 | 3.20.26 | 4.19.1 | 4.31.4 | 4.45 | 5.00.0 | 5.16.7 | 5.35.3 | 5.56.3 | 6.20.0 | 7.55.0 |
| 4.50 | 24.10 | 3.23.57 | 4.23.6 | 4.36.2 | 4.50 | 5.05.3 | 5.22.2 | 5.41.2 | 6.02.5 | 6.26.7 | 8.03.3 |
| 4.55 | 24.35 | 3.27.28 | 4.28.2 | 4.41.0 | 4.55 | 5.10.5 | 5.27.8 | 5.47.1 | 6.08.8 | 6.33.3 | 8.11.7 |
| 5.00 | 25.00 | 3.30.59 | 4.32.7 | 4.45.7 | 5.00 | 5.15.8 | 5.33.3 | 5.52.9 | 6.15.0 | 6.40.0 | 8.20.0 |
| 1Km | 5Km毎 | マラソン | 110% | 105% | 100% | 95% | 90% | 85% | 80% | 75% | 60% |
| 5.05 | 25.25 | 3.34.29 | 4.37.3 | 4.50.5 | 5.05 | 5.21.1 | 5.38.9 | 5.58.8 | 6.21.3 | 6.46.7 | 8.28.3 |
| 5.10 | 25.50 | 3.38.00 | 4.41.8 | 4.55.2 | 5.10 | 5.26.3 | 5.44.4 | 6.04.7 | 6.27.5 | 6.53.3 | 8.36.7 |
| 5.15 | 26.15 | 3.41.31 | 4.46.4 | 5.00.0 | 5.15 | 5.31.6 | 5.50.0 | 6.10.6 | 6.33.8 | 7.00.0 | 8.45.0 |
| 5.20 | 26.40 | 3.45.02 | 4.50.9 | 5.04.8 | 5.20 | 5.36.8 | 5.55.6 | 6.16.5 | 6.40.0 | 7.06.7 | 8.53.3 |
| 5.25 | 27.05 | 3.48.33 | 4.55.5 | 5.09.5 | 5.25 | 5.42.1 | 6.01.1 | 6.22.4 | 6.46.3 | 7.13.3 | 9.01.7 |
| 5.30 | 27.30 | 3.52.04 | 5.00.0 | 5.14.3 | 5.30 | 5.47.4 | 6.06.7 | 6.28.2 | 6.52.5 | 7.20.0 | 9.10.0 |
| 5.35 | 27.55 | 3.55.35 | 5.04.5 | 5.19.0 | 5.35 | 5.52.6 | 6.12.2 | 6.34.1 | 6.58.8 | 7.26.7 | 9.18.3 |
| 5.40 | 28.20 | 3.59.06 | 5.09.1 | 5.23.8 | 5.40 | 5.57.9 | 6.17.8 | 6.40.0 | 7.05.0 | 7.33.3 | 9.26.7 |
| 5.45 | 28.45 | 4.02.37 | 5.13.6 | 5.28.6 | 5.45 | 6.03.2 | 6.23.3 | 6.45.9 | 7.11.3 | 7.40.0 | 9.35.0 |
| 5.50 | 29.10 | 4.06.08 | 5.18.2 | 5.33.3 | 5.50 | 6.08.4 | 6.28.9 | 6.51.8 | 7.17.5 | 7.46.7 | 9.43.3 |
| 5.55 | 29.35 | 4.09.39 | 5.22.7 | 5.38.1 | 5.55 | 6.13.7 | 6.34.4 | 6.57.6 | 7.23.8 | 7.53.3 | 9.51.7 |
| 6.00 | 30.00 | 4.13.10 | 5.27.3 | 5.42.9 | 6.00 | 6.18.9 | 6.40.0 | 7.03.5 | 7.30.0 | 8.00.0 | 10.00.0 |
| 1Km | 5Km毎 | マラソン | 110% | 105% | 100% | 95% | 90% | 85% | 80% | 75% | 60% |