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Repare os ritmos por quilômetros na tabela abaixo e anote a passagem para cada distância percorrida. É muito importante que o corredor tenha em mente um ritmo pré-estabelecido, conforme orientação técnica, e dados do seu treinamento para garantir uma corrida mais linear, conquistando o objetivo do tempo desejado no final. Monte sua estratégia e tenha sucesso!
| Min/ Km |
5km |
|
10km |
15km |
|
20km |
|
21km |
|
25km |
|
30km |
|
35km |
|
42km |
| 03:00 |
00:15:00 |
|
00:30:00 |
00:45:00 |
|
01:00:00 |
|
01:03:17 |
|
01:15:00 |
|
01:30:00 |
|
01:45:00 |
|
02:06:35 |
| 03:10 |
00:15:30 |
|
00:31:40 |
00:47:30 |
|
01:03:20 |
|
01:06:48 |
|
01:19:10 |
|
01:35:00 |
|
01:50:50 |
|
02:13:37 |
| 03:20 |
00:16:40 |
|
00:33:20 |
00:50:00 |
|
01:06:40 |
|
01:10:19 |
|
01:23:20 |
|
01:40:00 |
|
01:56:40 |
|
02:20:39 |
| 03:30 |
00:17:30 |
|
00:35:00 |
00:52:30 |
|
01:10:00 |
|
01:13:50 |
|
01:27:30 |
|
01:45:00 |
|
02:02:30 |
|
02:27:41 |
| 03:40 |
00:18:20 |
|
00:36:40 |
00:55:00 |
|
01:13:20 |
|
01:17:21 |
|
01:31:40 |
|
01:50:00 |
|
02:08:20 |
|
02:34:43 |
| 03:50 |
00:19:10 |
|
00:38:20 |
00:57:30 |
|
01:16:40 |
|
01:20:52 |
|
01:35:50 |
|
01:55:00 |
|
02:14:10 |
|
02:41:45 |
| 04:00 |
00:20:00 |
|
00:40:00 |
01:00:00 |
|
01:20:00 |
|
01:24:23 |
|
01:40:00 |
|
02:00:00 |
|
02:20:00 |
|
02:48:47 |
| 04:10 |
00:20:50 |
|
00:41:40 |
01:02:30 |
|
01:23:20 |
|
01:27:54 |
|
01:44:10 |
|
02:05:00 |
|
02:25:50 |
|
02:55:49 |
| 04:20 |
00:21:40 |
|
00:43:20 |
01:05:00 |
|
01:26:40 |
|
01:31:25 |
|
01:48:20 |
|
02:10:00 |
|
02:31:40 |
|
03:02:51 |
| 04:30 |
00:22:30 |
|
00:45:00 |
01:07:30 |
|
01:30:00 |
|
01:34:56 |
|
01:52:30 |
|
02:15:00 |
|
02:37:30 |
|
03:09:23 |
| 04:40 |
00:23:20 |
|
00:46:40 |
01:10:00 |
|
01:33:20 |
|
01:38:27 |
|
01:56:40 |
|
02:20:00 |
|
02:43:20 |
|
03:16:55 |
| 04:50 |
00:24:10 |
|
00:48:20 |
01:12:30 |
|
01:36:40 |
|
01:41:58 |
|
02:00:50 |
|
02:25:00 |
|
02:49:10 |
|
03:23:57 |
| 05:00 |
00:25:00 |
|
00:50:00 |
01:15:00 |
|
01:40:00 |
|
01:45:29 |
|
02:05:00 |
|
02:30:00 |
|
02:55:00 |
|
03:30:59 |
| 05:10 |
00:25:50 |
|
00:51:40 |
01:17:30 |
|
01:43:20 |
|
01:49:00 |
|
02:09:10 |
|
02:35:00 |
|
03:00:05 |
|
03:38:00 |
| 05:20 |
00:26:40 |
|
00:53:20 |
01:20:00 |
|
01:46:40 |
|
01:52:31 |
|
02:13:20 |
|
02:40:00 |
|
03:06:40 |
|
03:45:02 |
| 05:30 |
00:27:30 |
|
00:55:00 |
01:22:30 |
|
01:50:00 |
|
02:21:40 |
|
02:17:30 |
|
02:45:00 |
|
03:12:30 |
|
03:52:04 |
| 05:40 |
00:28:20 |
|
00:56:40 |
01:25:00 |
|
01:53:20 |
|
02:25:50 |
|
02:21:40 |
|
02:50:00 |
|
03:18:20 |
|
03:59:06 |
| 05:50 |
00:29:10 |
|
00:58:20 |
01:27:30 |
|
01:56:40 |
|
02:03:04 |
|
02:25:50 |
|
02:55:00 |
|
03:24:10 |
|
04:06:08 |
| 06:00 |
00:30:00 |
|
01:00:00 |
01:30:00 |
|
02:00:00 |
|
02:06:35 |
|
02:30:00 |
|
03:00:00 |
|
03:30:00 |
|
04:13:10 |
| 06:10 |
00:30:50 |
|
01:01:40 |
01:32:30 |
|
02:03:20 |
|
02:10:06 |
|
02:34:10 |
|
03:05:00 |
|
03:35:50 |
|
04:20:12 |
| 06:20 |
00:31:40 |
|
01:03:20 |
01:35:00 |
|
02:06:40 |
|
02:13:17 |
|
02:38:20 |
|
03:10:00 |
|
03:41:40 |
|
04:27:14 |
| 06:30 |
00:32:30 |
|
01:05:00 |
01:37:30 |
|
02:10:00 |
|
02:17:08 |
|
02:42:30 |
|
03:15:00 |
|
03:47:30 |
|
04:34:16 |
| 06:40 |
00:33:20 |
|
01:06:40 |
01:40:00 |
|
02:13:20 |
|
02:20:39 |
|
02:46:40 |
|
03:20:00 |
|
03:53:20 |
|
04:41:18 |
| 06:50 |
00:34:10 |
|
01:08:20 |
01:42:30 |
|
02:16:40 |
|
02:24:10 |
|
02:50:50 |
|
03:25:00 |
|
03:59:10 |
|
04:48:20 |
| 07:00 |
00:35:00 |
|
01:10:00 |
01:45:00 |
|
02:20:00 |
|
02:27:41 |
|
02:55:00 |
|
03:30:00 |
|
04:05:00 |
|
04:55:22 |
| 07:10 |
00:35:50 |
|
01:11:40 |
01:47:30 |
|
02:23:20 |
|
03:25:00 |
|
05:59:10 |
|
03:35:00 |
|
04:10:50 |
|
05:02:24 |
| 07:20 |
00:36:40 |
|
01:13:20 |
01:50:00 |
|
02:26:40 |
|
02:34:43 |
|
03:03:20 |
|
03:45:00 |
|
04:22:30 |
|
05:09:26 |
| 07:30 |
00:37:30 |
|
01:15:00 |
01:52:30 |
|
02:30:00 |
|
02:38:14 |
|
03:07:30 |
|
03:45:00 |
|
04:22:30 |
|
05:16:28 |
| 07:40 |
00:38:20 |
|
01:16:40 |
01:55:00 |
|
02:33:20 |
|
02:41:45 |
|
03:11:40 |
|
03:50:00 |
|
04:28:20 |
|
05:23:30 |
| 07:50 |
00:39:10 |
|
01:18:20 |
01:57:30 |
|
02:36:40 |
|
02:45:16 |
|
03:15:50 |
|
03:55:00 |
|
04:34:10 |
|
05:30:32 |
| 08:00 |
00:40:00 |
|
01:20:00 |
02:00:00 |
|
02:40:00 |
|
02:48:47 |
|
03:20:00 |
|
04:00:00 |
|
04:40:00 |
|
05:37:34 |
| 08:10 |
00:40:50 |
|
01:21:40 |
02:02:30 |
|
02:43:20 |
|
02:52:18 |
|
03:24:10 |
|
04:05:00 |
|
04:45:50 |
|
05:44:36 |
| 08:20 |
00:41:40 |
|
01:23:20 |
02:05:00 |
|
02:46:40 |
|
02:55:49 |
|
03:28:20 |
|
04:10:00 |
|
04:51:40 |
|
05:51:38 |
| 08:30 |
00:42:30 |
|
01:25:00 |
02:07:30 |
|
02:50:00 |
|
02:59:20 |
|
03:32:30 |
|
04:15:00 |
|
04:57:30 |
|
05:58:40 |
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