Piste en Afrique du Sud

Tableau des allures

Sabine Dechaume (Rédaction)·
EntraînementEntraînement runningProgresserPlans d'entraînement
·
Des soucis pour connaitre votre vitesse ou le temps que vous devez mettre sur une distance en fonction de l'allure demandée ! Voici un tableau qui devrait vous aider.

Tableau des allures de 100 m à 1 500 m

100 m 200 m 400 m 500 m 800 m 1 000 m 1 500 m
6 km/h 00:01:00 00:02:00 00:04:00 00:05:00 00:08:00 00:10:00 00:15:00
6,5 km/h 00:00:55 00:01:51 00:03:42 00:04:37 00:07:23 00:09:14 00:13:51
7 km/h 00:00:51 00:01:43 00:03:26 00:04:17 00:06:51 00:08:34 00:12:51
7,5 km/h 00:00:48 00:01:36 00:03:12 00:04:00 00:06:24 00:08:00 00:12:00
8 km/h 00:00:45 00:01:30 00:03:00 00:03:45 00:06:00 00:07:30 00:11:15
8,5 km/h 00:00:42 00:01:25 00:02:49 00:03:32 00:05:39 00:07:04 00:10:35
9 km/h 00:00:40 00:01:20 00:02:40 00:03:20 00:05:20 00:06:40 00:10:00
9,5 km/h 00:00:38 00:01:16 00:02:32 00:03:09 00:05:03 00:06:19 00:09:28
10 km/h 00:00:36 00:01:12 00:02:24 00:03:00 00:04:48 00:06:00 00:09:00
10,5 km/h 00:00:34 00:01:09 00:02:17 00:02:51 00:04:34 00:05:43 00:08:34
11 km/h 00:00:33 00:01:05 00:02:11 00:02:44 00:04:22 00:05:27 00:08:11
11,5 km/h 00:00:31 00:01:03 00:02:05 00:02:37 00:04:10 00:05:13 00:07:50
12 km/h 00:00:30 00:01:00 00:02:00 00:02:30 00:04:00 00:05:00 00:07:30
12,5 km/h 00:00:29 00:00:58 00:01:55 00:02:24 00:03:50 00:04:48 00:07:12
13 km/h 00:00:28 00:00:55 00:01:51 00:02:18 00:03:42 00:04:37 00:06:55
13,5 km/h 00:00:27 00:00:53 00:01:47 00:02:13 00:03:33 00:04:27 00:06:40
14 km/h 00:00:26 00:00:51 00:01:43 00:02:09 00:03:26 00:04:17 00:06:26
14,5 km/h 00:00:25 00:00:50 00:01:39 00:02:04 00:03:19 00:04:08 00:06:12
15 km/h 00:00:24 00:00:48 00:01:36 00:02:00 00:03:12 00:04:00 00:06:00
15,5 km/h 00:00:23 00:00:46 00:01:33 00:01:56 00:03:06 00:03:52 00:05:48
16 km/h 00:00:23 00:00:45 00:01:30 00:01:52 00:03:00 00:03:45 00:05:37
16,5 km/h 00:00:22 00:00:44 00:01:27 00:01:49 00:02:55 00:03:38 00:05:27
17 km/h 00:00:21 00:00:42 00:01:25 00:01:46 00:02:49 00:03:32 00:05:18
17,5 km/h 00:00:21 00:00:41 00:01:22 00:01:43 00:02:45 00:03:26 00:05:09
18 km/h 00:00:20 00:00:40 00:01:20 00:01:40 00:02:40 00:03:20 00:05:00
18,5 km/h 00:00:19 00:00:39 00:01:18 00:01:37 00:02:36 00:03:15 00:04:52
19 km/h 00:00:19 00:00:38 00:01:16 00:01:35 00:02:32 00:03:09 00:04:44
19,5 km/h 00:00:18 00:00:37 00:01:14 00:01:32 00:02:28 00:03:05 00:04:37
20 km/h 00:00:18 00:00:36 00:01:12 00:01:30 00:02:24 00:03:00 00:04:30
20,5 km/h 00:00:18 00:00:35 00:01:10 00:01:28 00:02:20 00:02:56 00:04:23
21 km/h 00:00:17 00:00:34 00:01:09 00:01:26 00:02:17 00:02:51 00:04:17
21,5 km/h 00:00:17 00:00:33 00:01:07 00:01:24 00:02:14 00:02:47 00:04:11
22 km/h 00:00:16 00:00:33 00:01:05 00:01:22 00:02:11 00:02:44 00:04:05
22,5 km/h 00:00:16 00:00:32 00:01:04 00:01:20 00:02:08 00:02:40 00:04:00
23 km/h 00:00:16 00:00:31 00:01:03 00:01:18 00:02:05 00:02:37 00:03:55
23,5 km/h 00:00:15 00:00:31 00:01:01 00:01:17 00:02:03 00:02:33 00:03:50
24 km/h 00:00:15 00:00:30 00:01:00 00:01:15 00:02:00 00:02:30 00:03:45
24,5 km/h 00:00:15 00:00:29 00:00:59 00:01:13 00:01:58 00:02:27 00:03:40
25 km/h 00:00:14 00:00:29 00:00:58 00:01:12 00:01:55 00:02:24 00:03:36

Tableau des allures de 3 000 m au marathon
3 000 m 5 000 m 10 km 15 km 21,1 km 42,195 km
6 km/h 00:30:00 00:50:00 01:40:00 02:30:00 03:31:00 07:01:57
6,5 km/h 00:27:42 00:46:09 01:32:18 02:18:28 03:14:46 06:29:30
7 km/h 00:25:43 00:42:51 01:25:43 02:08:34 03:00:51 06:01:40
7,5 km/h 00:24:00 00:40:00 01:20:00 02:00:00 02:48:48 05:37:34
8 km/h 00:22:30 00:37:30 01:15:00 01:52:30 02:38:15 05:16:28
8,5 km/h 00:21:11 00:35:18 01:10:35 01:45:53 02:28:56 04:57:51
9 km/h 00:20:00 00:33:20 01:06:40 01:40:00 02:20:40 04:41:18
9,5 km/h 00:18:57 00:31:35 01:03:09 01:34:44 02:13:16 04:26:30
10 km/h 00:18:00 00:30:00 01:00:00 01:30:00 02:06:36 04:13:10
10,5 km/h 00:17:09 00:28:34 00:57:09 01:25:43 02:00:34 04:01:07
11 km/h 00:16:22 00:27:16 00:54:33 01:21:49 01:55:05 03:50:09
11,5 km/h 00:15:39 00:26:05 00:52:10 01:18:16 01:50:05 03:40:09
12 km/h 00:15:00 00:25:00 00:50:00 01:15:00 01:45:30 03:30:59
12,5 km/h 00:14:24 00:24:00 00:48:00 01:12:00 01:41:17 03:22:32
13 km/h 00:13:51 00:23:05 00:46:09 01:09:14 01:37:23 03:14:45
13,5 km/h 00:13:20 00:22:13 00:44:27 01:06:40 01:33:47 03:07:32
14 km/h 00:12:51 00:21:26 00:42:51 01:04:17 01:30:26 03:00:50
14,5 km/h 00:12:25 00:20:41 00:41:23 01:02:04 01:27:19 02:54:36
15 km/h 00:12:00 00:20:00 00:40:00 01:00:00 01:24:24 02:48:47
15,5 km/h 00:11:37 00:19:21 00:38:43 00:58:04 01:21:41 02:43:20
16 km/h 00:11:15 00:18:45 00:37:30 00:56:15 01:19:08 02:38:14
16,5 km/h 00:10:55 00:18:11 00:36:22 00:54:33 01:16:44 02:33:26
17 km/h 00:10:35 00:17:39 00:35:18 00:52:56 01:14:28 02:28:55
17,5 km/h 00:10:17 00:17:09 00:34:17 00:51:26 01:12:21 02:24:40
18 km/h 00:10:00 00:16:40 00:33:20 00:50:00 01:10:20 02:20:39
18,5 km/h 00:09:44 00:16:13 00:32:26 00:48:39 01:08:26 02:16:51
19 km/h 00:09:28 00:15:47 00:31:35 00:47:22 01:06:38 02:13:15
19,5 km/h 00:09:14 00:15:23 00:30:46 00:46:09 01:04:55 02:09:50
20 km/h 00:09:00 00:15:00 00:30:00 00:45:00 01:03:18 02:06:35
20,5 km/h 00:08:47 00:14:38 00:29:16 00:43:54 01:01:45 02:03:30
21 km/h 00:08:34 00:14:17 00:28:34 00:42:51 01:00:17 02:00:33
21,5 km/h 00:08:22 00:13:57 00:27:54 00:41:52
22 km/h 00:08:11 00:13:38 00:27:16
22,5 km/h 00:08:00 00:13:20 00:26:40
23 km/h 00:07:50 00:13:03 00:26:05
23,5 km/h 00:07:40 00:12:46 00:25:32
24 km/h 00:07:30 00:12:30 00:25:00
24,5 km/h 00:07:21 00:12:15 00:24:29
25 km/h 00:07:12 00:12:00 00:24:00