Lämpimikseni hieman vilkuilin millaisia vauhteja pitäisi löytyä, jos haluaa juosta puolimaratonin alle 4 min vauhdilla. Aika hassun kovia ovat.

Lähde: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

 

Event 100m 200m 400m 500m 800m 1000m 1500m Mile 2000m 3000m 2M 4000m 3M 5000m
Time 15.5 30.9 1:04.6 1:24.3 2:21.9 3:05.5 4:52.3 5:14.7 6:39.0 10:25.3 11:11.6 14:14.3 17:31 18:10
Pace/Mile -- -- -- -- -- -- -- -- 5:21.1 5:35.4 5:35.8 5:43.7 5:50 5:51
Pace/K -- -- -- -- -- -- 3:14.9 3:15.6 3:19.5 3:28.4 3:28.7 3:33.6 3:38 3:38
Event 4M 8000m 5M 10K 15K 10M 20K 13.1M 15M 25K 30K 20M 25M Marathon
Time 23:46 29:57 30:07 37:45 58:30 1:03:15 1:19:36 1:24:00 1:36:53 1:41:07 2:02:59 2:13:01 2:47:40 2:57:09
Pace/Mile 5:57 6:01 6:01 6:04 6:17 6:19 6:25 6:25 6:28 6:31 6:36 6:39 6:42 6:46
Pace/K 3:42 3:44 3:44 3:46 3:54 3:56 3:59 3:59 4:01 4:03 4:06 4:08 4:10 4:12
Endurance Workouts Pace/Mile Pace/K
Recovery Jogs 8:16 to 8:46 5:08 to 5:27
Long Runs 7:16 to 8:16 4:31 to 5:08
Easy Runs 7:16 to 7:46 4:31 to 4:50
Stamina Workouts Pace/Mile Pace/K
Steady-State Runs   6:25 to 6:36 3:59 to 4:06
Tempo Runs   6:09 to 6:25 3:49 to 3:59
Tempo Intervals   6:04 to 6:17 3:46 to 3:54
  Time/Interval  
Cruise Intervals (mile) 6:01 to 6:09  
(1200m) 4:29 to 4:35  
(1000m) 3:44 to 3:49  
(800m) 3:00 to 3:03  
(600m) 2:15 to 2:18  
(400m) 1:30 to 1:32  
Key m = meters M = miles K = kilometers
Speed Workouts
  Middle Distance Runners Long Distance Runners
400m 1:18.2 to 1:21.6 1:19.8 to 1:24.4
800m 2:39.6 to 2:46.9 2:46.7 to 2:54.5
1000m 3:28.4 to 3:38.1 3:33.6 to 3:41.8
1200m 4:10.4 to 4:21.7 4:16.3 to 4:29.3
1600m 5:41.7 to 5:54.8 5:49.0 to 6:01.8
2000m 7:16.2 to 7:28.8 7:23.5 to 7:32.3
Sprint Workouts
  Middle Distance Runners Long Distance Runners
100m 16.2 to 17.7 16.9 to 18.5
200m 33.7 to 37.1 34.6 to 38.0
300m 50.6 to 58.5 51.9 to 59.2
400m 1:11.0 to 1:18.9 1:14.2 to 1:19.8
600m 1:51.3 to 1:59.7 1:56.9 to 2:02.4
© 1996-2006 Greg McMillan, McMillan Running Company, Inc.

 

Tämän laskurin lisäksi olen joskus käytellyt McMillanin ajatuksia pitkistä lenkeistä.

http://www.mcmillanrunning.com/marathonlongrun.htm

 

Otanpa tähän samaan syssyyn myös Donn Kirkin taulukon vertailukelpoisista kisatuloksista eri matkoilla. Muuttelin vastaavan 1:24:00 puolikkaan sisältävän rivin tekstin siniseksi. Aikalailla on eroa Kirkillä ja McMillanilla, erityisesti puolimaraton - maraton vertailussa. Itse tykkään enemmän Kirkin versiosta. Oma puolikkaan ja kokonaisen vauhtiero on ollut n. 30 s/km.

Lähde: http://runningtimes.com/Print.aspx?articleID=8586

Table of Equal Performances

Men's Version
By Donn Kirk
As featured in the May 1996 issue of Running Times Magazine

Table of Equal Performances (men)
Read straight across for equal performances
1500m 1 Mile 2 Mile 5K 4 Mile 5 Mile 10K 12K 10 Mile 13.1 Mile 25K 30K 26.2 Mile
3:42.0 4:00.0 8:43.5 14:05.4 18:28 23:25 28.28 35:36 48:31 1:04:47 1:17:58 1:35:14 2:19:26
3:46.1 4:04.4 8:53.0 14:20.8 18:49 23:51 30:00 36:15 49:24 1:06:00 1:19:26 1:37:06 2:22:30
3:53.6 4:12.5 9:10.8 14:49.5 19:26 24:38 31:00 37:28 51:04 1:08:14 1:22:11 1:40:35 2:28:17
4:01.1 4:20.7 9:28.6 15:18.2 20:04 25:26 32:00 38:40 52:43 1:10:29 1:24:56 1:44:05 2:34:07
4:08.7 4:28.8 9:46.3 15:46.9 20:41 26:14 33:00 39:53 54:22 1:12:44 1:27:42 1:47:36 2:40:01
4:16.2 4:37.0 10:04.1 16:15.6 21:19 27:02 34:00 41:05 56:01 1:14:59 1:30:28 1:15:07 2:45:59
4:23.7 4:45.1 10:21.8 16:44.3 21:57 27:49 35:00 42:18 57:40 1:17:14 1:33:15 1:54:40 2:52:01
4:31.3 4:53.3 10:39.6 17:13.0 22:34 28:37 36:00 43:30 59:19 1:19:29 1:36:02 1:58:13 2:58:07
4:38.8 5:01.4 10:57.4 17:41.7 23:12 28:25 37:00 44:43 1:00:59 1:21:44 1:38:49 2:01:48 3:04:17
4:46.3 5:09.6 11:15.2 18:10.4 23:50 30:12 38:00 45:55 1:02:38 1:24:00 1:41:37 2:05:23 3:10:31
4:53.9 5:17.7 11:32.9 18:39.1 24:27 31:00 39:00 47:08 1:04:17 1:26:16 1:44:25 2:09:00 3:16:48
5:01.4 5:25.8 11:50.7 19:07.8 25:05 31:48 40:00 48:20 1:05:56 1:28:32 1:47:13 2:12:37 3:23:10
5:08.9 5:34.0 12:08.5 19:36.5 25:42 32:35 41:00 49:33 1:07:36 1:30:48 1:50:02 2:16:15 3:29:36
5:16.5 5:42.1 12:28.2 20:05.2 26:20 33:23 42:00 50:45 1:09:15 1:33:04 1:52:51 2:19:54 3:36:05
5:24.0 5:50.3 12:44.0 20:33.8 26:58 34:11 43:00 51:58 1:10:54 1:35:21 1:55:41 2:23:34 3:42:39
5:31.5 5:58.4 13:01.3 21:02.5 27:35 34:58 44:00 53:10 1:12:34 1:37:37 1:58:31 2:27:15 3:49:16
5:39.1 6:06.6 13:19.5 21:31.2 28:13 35:46 45:00 54:22 1:14:13 1:39:54 2:01:22 2:30:58 3:55:58
5:46.6 6:14.7 13:37.3 21:59.8 28:51 36:34 46:00 55:35 1:15:52 1:42:11 2:04:12 2:34:40 4:02:43
5:54.1 6:22.9 13:55.1 22:28.6 29:28 37:21 47:00 56:47 1:17:32 1:44:28 2:07:04 2:38:24 4:09:33
6:01.7 6:31.0 14:12.8 22:57.3 30:06 38:09 48:00 58:00 1:19:11 1:46:45 2:09:55 2:42:09 4:16:26
6:09.2 6:39.2 14:30.6 23:26.0 30:43 38:57 49:00 59:12 1:20:51 1:49:03 2:12:47 2:45:55 4:23:23
6:16.8 6:47.3 14:48.4 23:54.7 31:21 39:45 50:00 1:00:25 1:22:30 1:51:20 2:15:40 2:49:42 4:30:24
6:24.3 6:55.5 15:06.1 24:23.4 31:59 40:32 51:00 1:01:37 1:24:10 1:53:38 2:18:32 2:53:29 4:37:30
6:31.8 7:03.6 15:23.9 24:52.1 32:36 41:20 52:00 1:02:50 1:25:49 1:55:56 2:21:26 2:57:18 4:44:39
6:39.4 7:11.7 15:41.7 25:20.8 33:14 42:08 53:00 1:04:02 1:27:29 1:58:14 2:24:19 3:01:07 4:51:52
6:46.9 7:19.9 15:59.4 25:49.5 33:52 42:55 54:00 1:05:15 1:29:08 2:00:32 2:27:13 3:04:58 4:59:09
6:54.4 7:28.0 16:17.2 28:18.2 34:29 43:43 55:00 1:06:27 1:30:48 2:02:51 2:30:08 3:08:49 5:06:30
7:02.0 7:36.2 16:35.0 26:46.9 35:07 44:31 56:00 1:07:40 1:32:27 2:05:09 2:33:02 3:12:42 5:13:55
7:09.5 7:44.3 16:52.7 27:15.6 35:44 45:18 57:00 1:08:52 1:34:07 2:07:28 2:35:57 3:16:35 5:21:23
7:17.0 7:52.5 17:10.5 27:44.3 36:22 46:06 58:00 1:10:04 1:35:47 2:09:47 2:38:53 3:20:29 5:28:56
7:24.6 8:00.6 17:28.3 28:13.1 37:00 46:54 59:00 1:11:17 1:37:26 2:12:06 2:41:49 3:24:25 5:36:33
7:32.1 8:08.8 17:46.1 28:41.6 37:37 47:41 1:00:00 1:12:29 1:39:06 2:14:25 2:44:45 3:28:21 5:44:14
7:39.6 8:16.9 18:03.8 29:10.3 33:15 48:29 1:01:00 1:13:42 1:40:46 2:16:44 2:47:42 3:32:18 5:51:58
7:47.2 8:25.1 18:21.6 29:39.0 38:53 49:17 1:02:00 1:14:54 1:42:25 2:19:04 2:50:39 3:36:16 5:59:47
7:54.7 8:33.2 18:39.1 30:07.7 39:30 50:05 1:03:00 1:16:07 1:44:05 2:21:24 2:53:37 3:40:15 6:07:39
8:02.2 8:41.4 18:57.1 30:36.4 40:08 50:52 1:04:00 1:17:19 1:45:45 2:23:43 2:56:34 3:44:15 6:15:36
1500m 1 Mile 2 Mile 5K 4 Mile 5 Mile 10K 12K 10 Mile 13.1 Mile 25K 30K 26.2 Mile

Copyright © 2010 Running Times Magazine - All Rights Reserved.

 

Lisätäänpä tänne vielä yksi vekkuli taulukko. Näin voisi vauhti parantua ihan vaan laihduttamalla...

Lähde: http://www.runningforfitness.org/calc/weighteffect.php

Mainittakoon jo tähän väliin, että ylipainoisena tämä laskuri on itsellänikin toiminut  ihan hyvin, mutta nykyisessä "normaalipainon" luokassa ei kokemusta ole ja lienee selvää, ettei vaikutus ole välttämättä vastaava.  Paino 83 kg on minulla BMI 23.5 ja 75 kg jo hyvin alhainen BMI 21.2. BMI laskuri: http://www.nhlbisupport.com/bmi/bmi-m.htm

Predicted performance at different weights

  

Weight (kg) Predicted time Time difference
75 kg 01:19:09 -03:39
76 kg 01:20:04 -02:44
77 kg 01:20:59 -01:49
78 kg 01:21:53 -00:55
79 kg 01:22:48  
80 kg 01:23:42 00:54
81 kg 01:24:37 01:49
82 kg 01:25:31 02:43
83 kg 01:26:25 03:37

 Eli tankattu paino alle 80 kg niin 1:24:00 menee puolikkaalla - jep jep.