Tabla de Ritmos de Running
Tabla de referencia completa de ritmos mostrando tiempos de llegada para distancias comunes de carrera.
| min/km | 5K | 10K | Media Maratón | Maratón |
|---|---|---|---|---|
| 3:00 | 15:00 | 30:00 | 1:03:18 | 2:06:35 |
| 3:05 | 15:25 | 30:50 | 1:05:03 | 2:10:06 |
| 3:10 | 15:50 | 31:40 | 1:06:49 | 2:13:37 |
| 3:15 | 16:15 | 32:30 | 1:08:34 | 2:17:08 |
| 3:20 | 16:40 | 33:20 | 1:10:20 | 2:20:39 |
| 3:25 | 17:05 | 34:10 | 1:12:05 | 2:24:10 |
| 3:30 | 17:30 | 35:00 | 1:13:50 | 2:27:41 |
| 3:35 | 17:55 | 35:50 | 1:15:36 | 2:31:12 |
| 3:40 | 18:20 | 36:40 | 1:17:21 | 2:34:43 |
| 3:45 | 18:45 | 37:30 | 1:19:07 | 2:38:14 |
| 3:50 | 19:10 | 38:20 | 1:20:52 | 2:41:45 |
| 3:55 | 19:35 | 39:10 | 1:22:38 | 2:45:16 |
| 4:00 | 20:00 | 40:00 | 1:24:23 | 2:48:47 |
| 4:05 | 20:25 | 40:50 | 1:26:09 | 2:52:18 |
| 4:10 | 20:50 | 41:40 | 1:27:54 | 2:55:49 |
| 4:15 | 21:15 | 42:30 | 1:29:40 | 2:59:20 |
| 4:20 | 21:40 | 43:20 | 1:31:25 | 3:02:51 |
| 4:25 | 22:05 | 44:10 | 1:33:11 | 3:06:22 |
| 4:30 | 22:30 | 45:00 | 1:34:56 | 3:09:53 |
| 4:35 | 22:55 | 45:50 | 1:36:42 | 3:13:24 |
| 4:40 | 23:20 | 46:40 | 1:38:27 | 3:16:55 |
| 4:45 | 23:45 | 47:30 | 1:40:13 | 3:20:26 |
| 4:50 | 24:10 | 48:20 | 1:41:58 | 3:23:57 |
| 4:55 | 24:35 | 49:10 | 1:43:44 | 3:27:28 |
| 5:00 | 25:00 | 50:00 | 1:45:29 | 3:30:59 |
| 5:05 | 25:25 | 50:50 | 1:47:15 | 3:34:29 |
| 5:10 | 25:50 | 51:40 | 1:49:00 | 3:38:00 |
| 5:15 | 26:15 | 52:30 | 1:50:46 | 3:41:31 |
| 5:20 | 26:40 | 53:20 | 1:52:31 | 3:45:02 |
| 5:25 | 27:05 | 54:10 | 1:54:17 | 3:48:33 |
| 5:30 | 27:30 | 55:00 | 1:56:02 | 3:52:04 |
| 5:35 | 27:55 | 55:50 | 1:57:48 | 3:55:35 |
| 5:40 | 28:20 | 56:40 | 1:59:33 | 3:59:06 |
| 5:45 | 28:45 | 57:30 | 2:01:19 | 4:02:37 |
| 5:50 | 29:10 | 58:20 | 2:03:04 | 4:06:08 |
| 5:55 | 29:35 | 59:10 | 2:04:50 | 4:09:39 |
| 6:00 | 30:00 | 1:00:00 | 2:06:35 | 4:13:10 |
| 6:05 | 30:25 | 1:00:50 | 2:08:21 | 4:16:41 |
| 6:10 | 30:50 | 1:01:40 | 2:10:06 | 4:20:12 |
| 6:15 | 31:15 | 1:02:30 | 2:11:52 | 4:23:43 |
| 6:20 | 31:40 | 1:03:20 | 2:13:37 | 4:27:14 |
| 6:25 | 32:05 | 1:04:10 | 2:15:23 | 4:30:45 |
| 6:30 | 32:30 | 1:05:00 | 2:17:08 | 4:34:16 |
| 6:35 | 32:55 | 1:05:50 | 2:18:54 | 4:37:47 |
| 6:40 | 33:20 | 1:06:40 | 2:20:39 | 4:41:18 |
| 6:45 | 33:45 | 1:07:30 | 2:22:24 | 4:44:49 |
| 6:50 | 34:10 | 1:08:20 | 2:24:10 | 4:48:20 |
| 6:55 | 34:35 | 1:09:10 | 2:25:55 | 4:51:51 |
| 7:00 | 35:00 | 1:10:00 | 2:27:41 | 4:55:22 |
| 7:05 | 35:25 | 1:10:50 | 2:29:26 | 4:58:53 |
| 7:10 | 35:50 | 1:11:40 | 2:31:12 | 5:02:24 |
| 7:15 | 36:15 | 1:12:30 | 2:32:57 | 5:05:55 |
| 7:20 | 36:40 | 1:13:20 | 2:34:43 | 5:09:26 |
| 7:25 | 37:05 | 1:14:10 | 2:36:28 | 5:12:57 |
| 7:30 | 37:30 | 1:15:00 | 2:38:14 | 5:16:28 |
| 7:35 | 37:55 | 1:15:50 | 2:39:59 | 5:19:59 |
| 7:40 | 38:20 | 1:16:40 | 2:41:45 | 5:23:30 |
| 7:45 | 38:45 | 1:17:30 | 2:43:30 | 5:27:01 |
| 7:50 | 39:10 | 1:18:20 | 2:45:16 | 5:30:32 |
| 7:55 | 39:35 | 1:19:10 | 2:47:01 | 5:34:03 |
| 8:00 | 40:00 | 1:20:00 | 2:48:47 | 5:37:34 |
| 8:05 | 40:25 | 1:20:50 | 2:50:32 | 5:41:05 |
| 8:10 | 40:50 | 1:21:40 | 2:52:18 | 5:44:36 |
| 8:15 | 41:15 | 1:22:30 | 2:54:03 | 5:48:07 |
| 8:20 | 41:40 | 1:23:20 | 2:55:49 | 5:51:38 |
| 8:25 | 42:05 | 1:24:10 | 2:57:34 | 5:55:08 |
| 8:30 | 42:30 | 1:25:00 | 2:59:20 | 5:58:39 |
| 8:35 | 42:55 | 1:25:50 | 3:01:05 | 6:02:10 |
| 8:40 | 43:20 | 1:26:40 | 3:02:51 | 6:05:41 |
| 8:45 | 43:45 | 1:27:30 | 3:04:36 | 6:09:12 |
| 8:50 | 44:10 | 1:28:20 | 3:06:22 | 6:12:43 |
| 8:55 | 44:35 | 1:29:10 | 3:08:07 | 6:16:14 |
| 9:00 | 45:00 | 1:30:00 | 3:09:53 | 6:19:45 |
Ritmos mostrados en min/km. Los tiempos se calculan para distancias exactas de carrera.
Cómo Usar esta Tabla de Ritmos
Encuentra tu tiempo objetivo de llegada en la tabla para determinar qué ritmo por km (o por milla) necesitas mantener. Pasa el cursor sobre cualquier celda para resaltar la fila y columna.
Consejo Una estrategia común es correr parciales uniformes — mantener el mismo ritmo durante toda la carrera. Los parciales negativos (segunda mitad más rápida) suelen ser más efectivos para corredores experimentados.
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