Bài Tập

Easy

Tempo

VO2 Max

Speed Form

Long Run

Yasso

03 : 50 : 35 (05 : 27)

06:08 phút/km

05:07 phút/km

04:37 phút/km

04:16 phút/km

06:08 - 06:54 phút/km

03:48 phút/800m (04:45 phút/km)

01 : 44 : 31 (04 : 57)

05:47 phút/km

04:49 phút/km

04:20 phút/km

04:01 phút/km

05:47 - 06:31 phút/km

03:35 phút/800m (04:29 phút/km)

00 : 48 : 06 (04 : 48)

05:53 phút/km

04:54 phút/km

04:25 phút/km

04:06 phút/km

05:53 - 06:38 phút/km

03:39 phút/800m (04:34 phút/km)

03 : 43 : 52 (05 : 18)

05:57 phút/km

04:58 phút/km

04:28 phút/km

04:08 phút/km

05:57 - 06:42 phút/km

03:41 phút/800m (04:37 phút/km)

01 : 41 : 28 (04 : 48)

05:37 phút/km

04:40 phút/km

04:13 phút/km

03:54 phút/km

05:37 - 06:20 phút/km

03:29 phút/800m (04:21 phút/km)

00 : 46 : 42 (04 : 40)

05:43 phút/km

04:46 phút/km

04:18 phút/km

03:58 phút/km

05:43 - 06:27 phút/km

03:33 phút/800m (04:26 phút/km)

03 : 37 : 21 (05 : 09)

05:47 phút/km

04:49 phút/km

04:21 phút/km

04:01 phút/km

05:47 - 06:31 phút/km

03:35 phút/800m (04:29 phút/km)

01 : 38 : 31 (04 : 40)

05:27 phút/km

04:32 phút/km

04:05 phút/km

03:47 phút/km

05:27 - 06:09 phút/km

03:22 phút/800m (04:13 phút/km)

00 : 45 : 20 (04 : 32)

05:33 phút/km

04:37 phút/km

04:10 phút/km

03:51 phút/km

05:33 - 06:16 phút/km

03:26 phút/800m (04:18 phút/km)

03 : 31 : 02 (05 : 00)

05:36 phút/km

04:41 phút/km

04:13 phút/km

03:54 phút/km

05:36 - 06:19 phút/km

03:29 phút/800m (04:21 phút/km)

01 : 35 : 39 (04 : 32)

05:17 phút/km

04:24 phút/km

03:58 phút/km

03:40 phút/km

05:17 - 05:58 phút/km

03:17 phút/800m (04:06 phút/km)

00 : 44 : 01 (04 : 24)

05:23 phút/km

04:29 phút/km

04:03 phút/km

03:45 phút/km

05:23 - 06:05 phút/km

03:20 phút/800m (04:11 phút/km)


Speed (km/h) Pace (min/km) 5 km (hh:mm:ss) 10 km (hh:mm:ss) HM (hh:mm:ss) Marathon (hh:mm:ss)
- - 6:00 00:30:00 01:00:00 02:06:35 04:13:10
- - 5:59 00:29:55 00:59:50 02:06:14 04:12:28
- - 5:58 00:29:50 00:59:40 02:05:52 04:11:45
- - 5:57 00:29:45 00:59:30 02:05:31 04:11:03
- - 5:56 00:29:40 00:59:20 02:05:10 04:10:21
- - 5:55 00:29:35 00:59:10 02:04:49 04:09:39
- - 5:54 00:29:30 00:59:00 02:04:28 04:08:57
- - 5:53 00:29:25 00:58:50 02:04:07 04:08:14
- - 5:52 00:29:20 00:58:40 02:03:46 04:07:32
- - 5:51 00:29:15 00:58:30 02:03:25 04:06:50
- - 5:50 00:29:10 00:58:20 02:03:04 04:06:08
- - 5:49 00:29:05 00:58:10 02:02:43 04:05:26
- - 5:48 00:29:00 00:58:00 02:02:21 04:04:43
- - 5:47 00:28:55 00:57:50 02:02:00 04:04:01
- - 5:46 00:28:50 00:57:40 02:01:39 04:03:19
- - 5:45 00:28:45 00:57:30 02:01:18 04:02:37
- - 5:44 00:28:40 00:57:20 02:00:57 04:01:55
- - 5:43 00:28:35 00:57:10 02:00:36 04:01:12
- - 5:42 00:28:30 00:57:00 02:00:15 04:00:30
- - 5:41 00:28:25 00:56:50 01:59:54 03:59:48
- - 5:40 00:28:20 00:56:40 01:59:33 03:59:06
- - 5:39 00:28:15 00:56:30 01:59:12 03:58:24
- - 5:38 00:28:10 00:56:20 01:58:50 03:57:41
- - 5:37 00:28:05 00:56:10 01:58:29 03:56:59
- - 5:36 00:28:00 00:56:00 01:58:08 03:56:17
- - 5:35 00:27:55 00:55:50 01:57:47 03:55:35
- - 5:34 00:27:50 00:55:40 01:57:26 03:54:53
- - 5:33 00:27:45 00:55:30 01:57:05 03:54:10
- - 5:32 00:27:40 00:55:20 01:56:44 03:53:28
- - 5:31 00:27:35 00:55:10 01:56:23 03:52:46
- - 5:30 00:27:30 00:55:00 01:56:02 03:52:04
- - 5:29 00:27:25 00:54:50 01:55:41 03:51:22
- - 5:28 00:27:20 00:54:40 01:55:19 03:50:39
- - 5:27 00:27:15 00:54:30 01:54:58 03:49:57
- - 5:26 00:27:10 00:54:20 01:54:37 03:49:15
- - 5:25 00:27:05 00:54:10 01:54:16 03:48:33
- - 5:24 00:27:00 00:54:00 01:53:55 03:47:51
- - 5:23 00:26:55 00:53:50 01:53:34 03:47:08
- - 5:22 00:26:50 00:53:40 01:53:13 03:46:26
- - 5:21 00:26:45 00:53:30 01:52:52 03:45:44
- - 5:20 00:26:40 00:53:20 01:52:31 03:45:02
- - 5:19 00:26:35 00:53:10 01:52:10 03:44:20
- - 5:18 00:26:30 00:53:00 01:51:49 03:43:38
- - 5:17 00:26:25 00:52:50 01:51:27 03:42:55
- - 5:16 00:26:20 00:52:40 01:51:06 03:42:13
- - 5:15 00:26:15 00:52:30 01:50:45 03:41:31
- - 5:14 00:26:10 00:52:20 01:50:24 03:40:49
- - 5:13 00:26:05 00:52:10 01:50:03 03:40:07
- - 5:12 00:26:00 00:52:00 01:49:42 03:39:24
- - 5:11 00:25:55 00:51:50 01:49:21 03:38:42
- - 5:10 00:25:50 00:51:40 01:49:00 03:38:00
- - 5:09 00:25:45 00:51:30 01:48:39 03:37:18
- - 5:08 00:25:40 00:51:20 01:48:18 03:36:36
- - 5:07 00:25:35 00:51:10 01:47:56 03:35:53
- - 5:06 00:25:30 00:51:00 01:47:35 03:35:11
- - 5:05 00:25:25 00:50:50 01:47:14 03:34:29
- - 5:04 00:25:20 00:50:40 01:46:53 03:33:47
- - 5:03 00:25:15 00:50:30 01:46:32 03:33:05
- - 5:02 00:25:10 00:50:20 01:46:11 03:32:22
- - 5:01 00:25:05 00:50:10 01:45:50 03:31:40
- - 5:00 00:25:00 00:50:00 01:45:29 03:30:58
- - 4:59 00:24:55 00:49:50 01:45:08 03:30:16
- - 4:58 00:24:50 00:49:40 01:44:47 03:29:34
- - 4:57 00:24:45 00:49:30 01:44:25 03:28:51
- - 4:56 00:24:40 00:49:20 01:44:04 03:28:09
- - 4:55 00:24:35 00:49:10 01:43:43 03:27:27
- - 4:54 00:24:30 00:49:00 01:43:22 03:26:45
- - 4:53 00:24:25 00:48:50 01:43:01 03:26:03
- - 4:52 00:24:20 00:48:40 01:42:40 03:25:20
- - 4:51 00:24:15 00:48:30 01:42:19 03:24:38
- - 4:50 00:24:10 00:48:20 01:41:58 03:23:56
- - 4:49 00:24:05 00:48:10 01:41:37 03:23:14
- - 4:48 00:24:00 00:48:00 01:41:16 03:22:32
- - 4:47 00:23:55 00:47:50 01:40:54 03:21:49
- - 4:46 00:23:50 00:47:40 01:40:33 03:21:07
- - 4:45 00:23:45 00:47:30 01:40:12 03:20:25
- - 4:44 00:23:40 00:47:20 01:39:51 03:19:43
- - 4:43 00:23:35 00:47:10 01:39:30 03:19:01
- - 4:42 00:23:30 00:47:00 01:39:09 03:18:18
- - 4:41 00:23:25 00:46:50 01:38:48 03:17:36
- - 4:40 00:23:20 00:46:40 01:38:27 03:16:54
- - 4:39 00:23:15 00:46:30 01:38:06 03:16:12
- - 4:38 00:23:10 00:46:20 01:37:45 03:15:30
- - 4:37 00:23:05 00:46:10 01:37:24 03:14:48
- - 4:36 00:23:00 00:46:00 01:37:02 03:14:05
- - 4:35 00:22:55 00:45:50 01:36:41 03:13:23
- - 4:34 00:22:50 00:45:40 01:36:20 03:12:41
- - 4:33 00:22:45 00:45:30 01:35:59 03:11:59
- - 4:32 00:22:40 00:45:20 01:35:38 03:11:17
- - 4:31 00:22:35 00:45:10 01:35:17 03:10:34
- - 4:30 00:22:30 00:45:00 01:34:56 03:09:52
- - 4:29 00:22:25 00:44:50 01:34:35 03:09:10
- - 4:28 00:22:20 00:44:40 01:34:14 03:08:28
- - 4:27 00:22:15 00:44:30 01:33:53 03:07:46
- - 4:26 00:22:10 00:44:20 01:33:31 03:07:03
- - 4:25 00:22:05 00:44:10 01:33:10 03:06:21
- - 4:24 00:22:00 00:44:00 01:32:49 03:05:39
- - 4:23 00:21:55 00:43:50 01:32:28 03:04:57
- - 4:22 00:21:50 00:43:40 01:32:07 03:04:15
- - 4:21 00:21:45 00:43:30 01:31:46 03:03:32
- - 4:20 00:21:40 00:43:20 01:31:25 03:02:50
- - 4:19 00:21:35 00:43:10 01:31:04 03:02:08
- - 4:18 00:21:30 00:43:00 01:30:43 03:01:26
- - 4:17 00:21:25 00:42:50 01:30:22 03:00:44
- - 4:16 00:21:20 00:42:40 01:30:00 03:00:01
- - 4:15 00:21:15 00:42:30 01:29:39 02:59:19
- - 4:14 00:21:10 00:42:20 01:29:18 02:58:37
- - 4:13 00:21:05 00:42:10 01:28:57 02:57:55
- - 4:12 00:21:00 00:42:00 01:28:36 02:57:13
- - 4:11 00:20:55 00:41:50 01:28:15 02:56:30
- - 4:10 00:20:50 00:41:40 01:27:54 02:55:48
- - 4:09 00:20:45 00:41:30 01:27:33 02:55:06
- - 4:08 00:20:40 00:41:20 01:27:12 02:54:24
- - 4:07 00:20:35 00:41:10 01:26:51 02:53:42
- - 4:06 00:20:30 00:41:00 01:26:29 02:52:59
- - 4:05 00:20:25 00:40:50 01:26:08 02:52:17
- - 4:04 00:20:20 00:40:40 01:25:47 02:51:35
- - 4:03 00:20:15 00:40:30 01:25:26 02:50:53
- - 4:02 00:20:10 00:40:20 01:25:05 02:50:11
- - 4:01 00:20:05 00:40:10 01:24:44 02:49:28
- - 4:00 00:20:00 00:40:00 01:24:23 02:48:46
- - 3:59 00:19:55 00:39:50 01:24:02 02:48:04
- - 3:58 00:19:50 00:39:40 01:23:41 02:47:22
- - 3:57 00:19:45 00:39:30 01:23:20 02:46:40
- - 3:56 00:19:40 00:39:20 01:22:59 02:45:58
- - 3:55 00:19:35 00:39:10 01:22:37 02:45:15
- - 3:54 00:19:30 00:39:00 01:22:16 02:44:33
- - 3:53 00:19:25 00:38:50 01:21:55 02:43:51
- - 3:52 00:19:20 00:38:40 01:21:34 02:43:09
- - 3:51 00:19:15 00:38:30 01:21:13 02:42:27
- - 3:50 00:19:10 00:38:20 01:20:52 02:41:44
- - 3:49 00:19:05 00:38:10 01:20:31 02:41:02
- - 3:48 00:19:00 00:38:00 01:20:10 02:40:20
- - 3:47 00:18:55 00:37:50 01:19:49 02:39:38
- - 3:46 00:18:50 00:37:40 01:19:28 02:38:56
- - 3:45 00:18:45 00:37:30 01:19:06 02:38:13
- - 3:44 00:18:40 00:37:20 01:18:45 02:37:31
- - 3:43 00:18:35 00:37:10 01:18:24 02:36:49
- - 3:42 00:18:30 00:37:00 01:18:03 02:36:07
- - 3:41 00:18:25 00:36:50 01:17:42 02:35:25
- - 3:40 00:18:20 00:36:40 01:17:21 02:34:42
- - 3:39 00:18:15 00:36:30 01:17:00 02:34:00
- - 3:38 00:18:10 00:36:20 01:16:39 02:33:18
- - 3:37 00:18:05 00:36:10 01:16:18 02:32:36
- - 3:36 00:18:00 00:36:00 01:15:57 02:31:54
- - 3:35 00:17:55 00:35:50 01:15:35 02:31:11
- - 3:34 00:17:50 00:35:40 01:15:14 02:30:29
- - 3:33 00:17:45 00:35:30 01:14:53 02:29:47
- - 3:32 00:17:40 00:35:20 01:14:32 02:29:05
- - 3:31 00:17:35 00:35:10 01:14:11 02:28:23
- - 3:30 00:17:30 00:35:00 01:13:50 02:27:40
- - 3:29 00:17:25 00:34:50 01:13:29 02:26:58
- - 3:28 00:17:20 00:34:40 01:13:08 02:26:16
- - 3:27 00:17:15 00:34:30 01:12:47 02:25:34
- - 3:26 00:17:10 00:34:20 01:12:26 02:24:52
- - 3:25 00:17:05 00:34:10 01:12:04 02:24:09
- - 3:24 00:17:00 00:34:00 01:11:43 02:23:27
- - 3:23 00:16:55 00:33:50 01:11:22 02:22:45
- - 3:22 00:16:50 00:33:40 01:11:01 02:22:03
- - 3:21 00:16:45 00:33:30 01:10:40 02:21:21
- - 3:20 00:16:40 00:33:20 01:10:19 02:20:39
- - 3:19 00:16:35 00:33:10 01:09:58 02:19:56
- - 3:18 00:16:30 00:33:00 01:09:37 02:19:14
- - 3:17 00:16:25 00:32:50 01:09:16 02:18:32
- - 3:16 00:16:20 00:32:40 01:08:55 02:17:50
- - 3:15 00:16:15 00:32:30 01:08:34 02:17:08
- - 3:14 00:16:10 00:32:20 01:08:12 02:16:25
- - 3:13 00:16:05 00:32:10 01:07:51 02:15:43
- - 3:12 00:16:00 00:32:00 01:07:30 02:15:01
- - 3:11 00:15:55 00:31:50 01:07:09 02:14:19
- - 3:10 00:15:50 00:31:40 01:06:48 02:13:37
- - 3:09 00:15:45 00:31:30 01:06:27 02:12:54
- - 3:08 00:15:40 00:31:20 01:06:06 02:12:12
- - 3:07 00:15:35 00:31:10 01:05:45 02:11:30
- - 3:06 00:15:30 00:31:00 01:05:24 02:10:48
- - 3:05 00:15:25 00:30:50 01:05:03 02:10:06
- - 3:04 00:15:20 00:30:40 01:04:41 02:09:23
- - 3:03 00:15:15 00:30:30 01:04:20 02:08:41
- - 3:02 00:15:10 00:30:20 01:03:59 02:07:59
- - 3:01 00:15:05 00:30:10 01:03:38 02:07:17
- - 3:00 00:15:00 00:30:00 01:03:17 02:06:35
- - 2:59 00:14:55 00:29:50 01:02:56 02:05:52
- - 2:58 00:14:50 00:29:40 01:02:35 02:05:10
- - 2:57 00:14:45 00:29:30 01:02:14 02:04:28
- - 2:56 00:14:40 00:29:20 01:01:53 02:03:46
- - 2:55 00:14:35 00:29:10 01:01:32 02:03:04
- - 2:54 00:14:30 00:29:00 01:01:10 02:02:21
- - 2:53 00:14:25 00:28:50 01:00:49 02:01:39
- - 2:52 00:14:20 00:28:40 01:00:28 02:00:57
- - 2:51 00:14:15 00:28:30 01:00:07 02:00:15
- - 2:50 00:14:10 00:28:20 00:59:46 01:59:33
= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =
7.50 kmh 8:00 00:40:00 01:20:00 02:48:46 05:37:33
7.55 kmh 7:56 00:39:44 01:19:28 02:47:39 05:35:19
7.60 kmh 7:53 00:39:28 01:18:56 02:46:33 05:33:07
7.65 kmh 7:50 00:39:12 01:18:25 02:45:28 05:30:56
7.70 kmh 7:47 00:38:57 01:17:55 02:44:23 05:28:47
7.75 kmh 7:44 00:38:42 01:17:25 02:43:20 05:26:40
7.80 kmh 7:41 00:38:27 01:16:55 02:42:17 05:24:34
7.85 kmh 7:38 00:38:12 01:16:25 02:41:15 05:22:30
7.90 kmh 7:35 00:37:58 01:15:56 02:40:14 05:20:28
7.95 kmh 7:32 00:37:44 01:15:28 02:39:13 05:18:27
8.00 kmh 7:30 00:37:30 01:15:00 02:38:13 05:16:27
8.05 kmh 7:27 00:37:16 01:14:32 02:37:14 05:14:29
8.10 kmh 7:24 00:37:02 01:14:04 02:36:16 05:12:33
8.15 kmh 7:21 00:36:48 01:13:37 02:35:19 05:10:38
8.20 kmh 7:19 00:36:35 01:13:10 02:34:22 05:08:44
8.25 kmh 7:16 00:36:21 01:12:43 02:33:26 05:06:52
8.30 kmh 7:13 00:36:08 01:12:17 02:32:30 05:05:01
8.35 kmh 7:11 00:35:55 01:11:51 02:31:35 05:03:11
8.40 kmh 7:08 00:35:42 01:11:25 02:30:41 05:01:23
8.45 kmh 7:06 00:35:30 01:11:00 02:29:48 04:59:36
8.50 kmh 7:03 00:35:17 01:10:35 02:28:55 04:57:50
8.55 kmh 7:01 00:35:05 01:10:10 02:28:03 04:56:06
8.60 kmh 6:58 00:34:53 01:09:46 02:27:11 04:54:23
8.65 kmh 6:56 00:34:40 01:09:21 02:26:20 04:52:40
8.70 kmh 6:53 00:34:28 01:08:57 02:25:29 04:50:59
8.75 kmh 6:51 00:34:17 01:08:34 02:24:40 04:49:20
8.80 kmh 6:49 00:34:05 01:08:10 02:23:50 04:47:41
8.85 kmh 6:46 00:33:53 01:07:47 02:23:02 04:46:04
8.90 kmh 6:44 00:33:42 01:07:24 02:22:13 04:44:27
8.95 kmh 6:42 00:33:31 01:07:02 02:21:26 04:42:52
9.00 kmh 6:39 00:33:19 01:06:39 02:20:38 04:41:17
9.05 kmh 6:37 00:33:08 01:06:17 02:19:52 04:39:44
9.10 kmh 6:35 00:32:58 01:05:56 02:19:06 04:38:12
9.15 kmh 6:33 00:32:47 01:05:34 02:18:20 04:36:41
9.20 kmh 6:31 00:32:36 01:05:13 02:17:35 04:35:11
9.25 kmh 6:29 00:32:25 01:04:51 02:16:50 04:33:41
9.30 kmh 6:27 00:32:15 01:04:30 02:16:06 04:32:13
9.35 kmh 6:25 00:32:05 01:04:10 02:15:23 04:30:46
9.40 kmh 6:22 00:31:54 01:03:49 02:14:39 04:29:19
9.45 kmh 6:20 00:31:44 01:03:29 02:13:57 04:27:54
9.50 kmh 6:18 00:31:34 01:03:09 02:13:14 04:26:29
9.55 kmh 6:16 00:31:24 01:02:49 02:12:32 04:25:05
9.60 kmh 6:14 00:31:14 01:02:29 02:11:51 04:23:43
9.65 kmh 6:13 00:31:05 01:02:10 02:11:10 04:22:21
9.70 kmh 6:11 00:30:55 01:01:51 02:10:29 04:20:59
9.75 kmh 6:09 00:30:46 01:01:32 02:09:49 04:19:39
9.80 kmh 6:07 00:30:36 01:01:13 02:09:10 04:18:20
9.85 kmh 6:05 00:30:27 01:00:54 02:08:30 04:17:01
9.90 kmh 6:03 00:30:18 01:00:36 02:07:51 04:15:43
9.95 kmh 6:01 00:30:09 01:00:18 02:07:13 04:14:26
10.00 kmh 5:59 00:29:59 00:59:59 02:06:35 04:13:10
10.05 kmh 5:58 00:29:51 00:59:42 02:05:57 04:11:54
10.10 kmh 5:56 00:29:42 00:59:24 02:05:19 04:10:39
10.15 kmh 5:54 00:29:33 00:59:06 02:04:42 04:09:25
10.20 kmh 5:52 00:29:24 00:58:49 02:04:06 04:08:12
10.25 kmh 5:51 00:29:16 00:58:32 02:03:29 04:06:59
10.30 kmh 5:49 00:29:07 00:58:15 02:02:53 04:05:47
10.35 kmh 5:47 00:28:59 00:57:58 02:02:18 04:04:36
10.40 kmh 5:46 00:28:50 00:57:41 02:01:42 04:03:25
10.45 kmh 5:44 00:28:42 00:57:24 02:01:08 04:02:16
10.50 kmh 5:42 00:28:34 00:57:08 02:00:33 04:01:06
10.55 kmh 5:41 00:28:26 00:56:52 01:59:59 03:59:58
10.60 kmh 5:39 00:28:18 00:56:36 01:59:25 03:58:50
10.65 kmh 5:38 00:28:10 00:56:20 01:58:51 03:57:43
10.70 kmh 5:36 00:28:02 00:56:04 01:58:18 03:56:36
10.75 kmh 5:34 00:27:54 00:55:48 01:57:45 03:55:30
10.80 kmh 5:33 00:27:46 00:55:33 01:57:12 03:54:24
10.85 kmh 5:31 00:27:38 00:55:17 01:56:40 03:53:20
10.90 kmh 5:30 00:27:31 00:55:02 01:56:07 03:52:15
10.95 kmh 5:28 00:27:23 00:54:47 01:55:36 03:51:12
11.00 kmh 5:27 00:27:16 00:54:32 01:55:04 03:50:09
11.05 kmh 5:25 00:27:08 00:54:17 01:54:33 03:49:06
11.10 kmh 5:24 00:27:01 00:54:03 01:54:02 03:48:04
11.15 kmh 5:22 00:26:54 00:53:48 01:53:31 03:47:03
11.20 kmh 5:21 00:26:47 00:53:34 01:53:01 03:46:02
11.25 kmh 5:19 00:26:39 00:53:19 01:52:31 03:45:02
11.30 kmh 5:18 00:26:32 00:53:05 01:52:01 03:44:02
11.35 kmh 5:17 00:26:25 00:52:51 01:51:31 03:43:03
11.40 kmh 5:15 00:26:18 00:52:37 01:51:02 03:42:04
11.45 kmh 5:14 00:26:12 00:52:24 01:50:33 03:41:06
11.50 kmh 5:13 00:26:05 00:52:10 01:50:04 03:40:08
11.55 kmh 5:11 00:25:58 00:51:56 01:49:35 03:39:11
11.60 kmh 5:10 00:25:51 00:51:43 01:49:07 03:38:14
11.65 kmh 5:09 00:25:45 00:51:30 01:48:39 03:37:18
11.70 kmh 5:07 00:25:38 00:51:16 01:48:11 03:36:23
11.75 kmh 5:06 00:25:31 00:51:03 01:47:43 03:35:27
11.80 kmh 5:05 00:25:25 00:50:50 01:47:16 03:34:33
11.85 kmh 5:03 00:25:18 00:50:37 01:46:49 03:33:38
11.90 kmh 5:02 00:25:12 00:50:25 01:46:22 03:32:44
11.95 kmh 5:01 00:25:06 00:50:12 01:45:55 03:31:51
12.00 kmh 4:59 00:24:59 00:49:59 01:45:29 03:30:58
12.05 kmh 4:58 00:24:53 00:49:47 01:45:02 03:30:05
12.10 kmh 4:57 00:24:47 00:49:35 01:44:36 03:29:13
12.15 kmh 4:56 00:24:41 00:49:22 01:44:11 03:28:22
12.20 kmh 4:55 00:24:35 00:49:10 01:43:45 03:27:30
12.25 kmh 4:53 00:24:29 00:48:58 01:43:20 03:26:40
12.30 kmh 4:52 00:24:23 00:48:46 01:42:54 03:25:49
12.35 kmh 4:51 00:24:17 00:48:34 01:42:29 03:24:59
12.40 kmh 4:50 00:24:11 00:48:23 01:42:05 03:24:10
12.45 kmh 4:49 00:24:05 00:48:11 01:41:40 03:23:20
12.50 kmh 4:47 00:23:59 00:47:59 01:41:16 03:22:32
12.55 kmh 4:46 00:23:54 00:47:48 01:40:51 03:21:43
12.60 kmh 4:45 00:23:48 00:47:37 01:40:27 03:20:55
12.65 kmh 4:44 00:23:42 00:47:25 01:40:04 03:20:08
12.70 kmh 4:43 00:23:37 00:47:14 01:39:40 03:19:20
12.75 kmh 4:42 00:23:31 00:47:03 01:39:16 03:18:33
12.80 kmh 4:41 00:23:26 00:46:52 01:38:53 03:17:47
12.85 kmh 4:40 00:23:20 00:46:41 01:38:30 03:17:01
12.90 kmh 4:39 00:23:15 00:46:30 01:38:07 03:16:15
12.95 kmh 4:37 00:23:09 00:46:19 01:37:44 03:15:29
13.00 kmh 4:36 00:23:04 00:46:09 01:37:22 03:14:44
13.05 kmh 4:35 00:22:59 00:45:58 01:36:59 03:13:59
13.10 kmh 4:34 00:22:54 00:45:48 01:36:37 03:13:15
13.15 kmh 4:33 00:22:48 00:45:37 01:36:15 03:12:31
13.20 kmh 4:32 00:22:43 00:45:27 01:35:53 03:11:47
13.25 kmh 4:31 00:22:38 00:45:16 01:35:32 03:11:04
13.30 kmh 4:30 00:22:33 00:45:06 01:35:10 03:10:21
13.35 kmh 4:29 00:22:28 00:44:56 01:34:49 03:09:38
13.40 kmh 4:28 00:22:23 00:44:46 01:34:27 03:08:55
13.45 kmh 4:27 00:22:18 00:44:36 01:34:06 03:08:13
13.50 kmh 4:26 00:22:13 00:44:26 01:33:45 03:07:31
13.55 kmh 4:25 00:22:08 00:44:16 01:33:25 03:06:50
13.60 kmh 4:24 00:22:03 00:44:07 01:33:04 03:06:09
13.65 kmh 4:23 00:21:58 00:43:57 01:32:44 03:05:28
13.70 kmh 4:22 00:21:53 00:43:47 01:32:23 03:04:47
13.75 kmh 4:21 00:21:49 00:43:38 01:32:03 03:04:07
13.80 kmh 4:20 00:21:44 00:43:28 01:31:43 03:03:27
13.85 kmh 4:19 00:21:39 00:43:19 01:31:23 03:02:47
13.90 kmh 4:18 00:21:34 00:43:09 01:31:04 03:02:08
13.95 kmh 4:18 00:21:30 00:43:00 01:30:44 03:01:29
14.00 kmh 4:17 00:21:25 00:42:51 01:30:25 03:00:50
14.05 kmh 4:16 00:21:21 00:42:42 01:30:05 03:00:11
14.10 kmh 4:15 00:21:16 00:42:33 01:29:46 02:59:33
14.15 kmh 4:14 00:21:12 00:42:24 01:29:27 02:58:55
14.20 kmh 4:13 00:21:07 00:42:15 01:29:08 02:58:17
14.25 kmh 4:12 00:21:03 00:42:06 01:28:49 02:57:39
14.30 kmh 4:11 00:20:58 00:41:57 01:28:31 02:57:02
14.35 kmh 4:10 00:20:54 00:41:48 01:28:12 02:56:25
14.40 kmh 4:09 00:20:49 00:41:39 01:27:54 02:55:48
14.45 kmh 4:09 00:20:45 00:41:31 01:27:36 02:55:12
14.50 kmh 4:08 00:20:41 00:41:22 01:27:17 02:54:35
14.55 kmh 4:07 00:20:37 00:41:14 01:26:59 02:53:59
14.60 kmh 4:06 00:20:32 00:41:05 01:26:42 02:53:24
14.65 kmh 4:05 00:20:28 00:40:57 01:26:24 02:52:48
14.70 kmh 4:04 00:20:24 00:40:48 01:26:06 02:52:13
14.75 kmh 4:04 00:20:20 00:40:40 01:25:49 02:51:38
14.80 kmh 4:03 00:20:16 00:40:32 01:25:31 02:51:03
14.85 kmh 4:02 00:20:12 00:40:24 01:25:14 02:50:29
14.90 kmh 4:01 00:20:08 00:40:16 01:24:57 02:49:54
14.95 kmh 4:00 00:20:04 00:40:08 01:24:40 02:49:20
15.00 kmh 3:59 00:19:59 00:39:59 01:24:23 02:48:46
15.05 kmh 3:59 00:19:56 00:39:52 01:24:06 02:48:13
15.10 kmh 3:58 00:19:52 00:39:44 01:23:49 02:47:39
15.15 kmh 3:57 00:19:48 00:39:36 01:23:33 02:47:06
15.20 kmh 3:56 00:19:44 00:39:28 01:23:16 02:46:33
15.25 kmh 3:56 00:19:40 00:39:20 01:23:00 02:46:00
15.30 kmh 3:55 00:19:36 00:39:12 01:22:44 02:45:28
15.35 kmh 3:54 00:19:32 00:39:05 01:22:27 02:44:55
15.40 kmh 3:53 00:19:28 00:38:57 01:22:11 02:44:23
15.45 kmh 3:53 00:19:25 00:38:50 01:21:55 02:43:51
15.50 kmh 3:52 00:19:21 00:38:42 01:21:40 02:43:20
15.55 kmh 3:51 00:19:17 00:38:35 01:21:24 02:42:48
15.60 kmh 3:50 00:19:13 00:38:27 01:21:08 02:42:17
15.65 kmh 3:50 00:19:10 00:38:20 01:20:53 02:41:46
15.70 kmh 3:49 00:19:06 00:38:12 01:20:37 02:41:15
15.75 kmh 3:48 00:19:02 00:38:05 01:20:22 02:40:44
15.80 kmh 3:47 00:18:59 00:37:58 01:20:07 02:40:14
15.85 kmh 3:47 00:18:55 00:37:51 01:19:51 02:39:43
15.90 kmh 3:46 00:18:52 00:37:44 01:19:36 02:39:13
15.95 kmh 3:45 00:18:48 00:37:37 01:19:21 02:38:43
16.00 kmh 3:44 00:18:44 00:37:29 01:19:06 02:38:13
16.05 kmh 3:44 00:18:41 00:37:22 01:18:52 02:37:44
16.10 kmh 3:43 00:18:38 00:37:16 01:18:37 02:37:14
16.15 kmh 3:42 00:18:34 00:37:09 01:18:22 02:36:45
16.20 kmh 3:42 00:18:31 00:37:02 01:18:08 02:36:16
16.25 kmh 3:41 00:18:27 00:36:55 01:17:53 02:35:47
16.30 kmh 3:40 00:18:24 00:36:48 01:17:39 02:35:19
16.35 kmh 3:40 00:18:20 00:36:41 01:17:25 02:34:50
16.40 kmh 3:39 00:18:17 00:36:35 01:17:11 02:34:22
16.45 kmh 3:38 00:18:14 00:36:28 01:16:57 02:33:54
16.50 kmh 3:38 00:18:10 00:36:21 01:16:43 02:33:26
16.55 kmh 3:37 00:18:07 00:36:15 01:16:29 02:32:58
16.60 kmh 3:36 00:18:04 00:36:08 01:16:15 02:32:30
16.65 kmh 3:36 00:18:01 00:36:02 01:16:01 02:32:03
16.70 kmh 3:35 00:17:57 00:35:55 01:15:47 02:31:35
16.75 kmh 3:34 00:17:54 00:35:49 01:15:34 02:31:08
16.80 kmh 3:34 00:17:51 00:35:42 01:15:20 02:30:41
16.85 kmh 3:33 00:17:48 00:35:36 01:15:07 02:30:14
16.90 kmh 3:33 00:17:45 00:35:30 01:14:54 02:29:48
16.95 kmh 3:32 00:17:41 00:35:23 01:14:40 02:29:21
17.00 kmh 3:31 00:17:38 00:35:17 01:14:27 02:28:55
17.05 kmh 3:31 00:17:35 00:35:11 01:14:14 02:28:29
17.10 kmh 3:30 00:17:32 00:35:05 01:14:01 02:28:03
17.15 kmh 3:29 00:17:29 00:34:59 01:13:48 02:27:37
17.20 kmh 3:29 00:17:26 00:34:53 01:13:35 02:27:11
17.25 kmh 3:28 00:17:23 00:34:46 01:13:22 02:26:45
17.30 kmh 3:28 00:17:20 00:34:40 01:13:10 02:26:20
17.35 kmh 3:27 00:17:17 00:34:34 01:12:57 02:25:55
17.40 kmh 3:26 00:17:14 00:34:28 01:12:44 02:25:29
17.45 kmh 3:26 00:17:11 00:34:23 01:12:32 02:25:04
17.50 kmh 3:25 00:17:08 00:34:17 01:12:20 02:24:40
17.55 kmh 3:25 00:17:05 00:34:11 01:12:07 02:24:15
17.60 kmh 3:24 00:17:02 00:34:05 01:11:55 02:23:50
17.65 kmh 3:23 00:16:59 00:33:59 01:11:43 02:23:26
17.70 kmh 3:23 00:16:56 00:33:53 01:11:31 02:23:02
17.75 kmh 3:22 00:16:54 00:33:48 01:11:18 02:22:37
17.80 kmh 3:22 00:16:51 00:33:42 01:11:06 02:22:13
17.85 kmh 3:21 00:16:48 00:33:36 01:10:54 02:21:49
17.90 kmh 3:21 00:16:45 00:33:31 01:10:43 02:21:26
17.95 kmh 3:20 00:16:42 00:33:25 01:10:31 02:21:02
18.00 kmh 3:19 00:16:39 00:33:19 01:10:19 02:20:38
18.05 kmh 3:19 00:16:37 00:33:14 01:10:07 02:20:15
18.10 kmh 3:18 00:16:34 00:33:08 01:09:56 02:19:52
18.15 kmh 3:18 00:16:31 00:33:03 01:09:44 02:19:29
18.20 kmh 3:17 00:16:29 00:32:58 01:09:33 02:19:06
18.25 kmh 3:17 00:16:26 00:32:52 01:09:21 02:18:43
18.30 kmh 3:16 00:16:23 00:32:47 01:09:10 02:18:20
18.35 kmh 3:16 00:16:20 00:32:41 01:08:59 02:17:58
18.40 kmh 3:15 00:16:18 00:32:36 01:08:47 02:17:35
18.45 kmh 3:15 00:16:15 00:32:31 01:08:36 02:17:13
18.50 kmh 3:14 00:16:12 00:32:25 01:08:25 02:16:50
18.55 kmh 3:14 00:16:10 00:32:20 01:08:14 02:16:28
18.60 kmh 3:13 00:16:07 00:32:15 01:08:03 02:16:06
18.65 kmh 3:13 00:16:05 00:32:10 01:07:52 02:15:44
18.70 kmh 3:12 00:16:02 00:32:05 01:07:41 02:15:23
18.75 kmh 3:11 00:15:59 00:31:59 01:07:30 02:15:01
18.80 kmh 3:11 00:15:57 00:31:54 01:07:19 02:14:39
18.85 kmh 3:10 00:15:54 00:31:49 01:07:09 02:14:18
18.90 kmh 3:10 00:15:52 00:31:44 01:06:58 02:13:57
18.95 kmh 3:09 00:15:49 00:31:39 01:06:47 02:13:35
19.00 kmh 3:09 00:15:47 00:31:34 01:06:37 02:13:14
19.05 kmh 3:08 00:15:44 00:31:29 01:06:26 02:12:53
19.10 kmh 3:08 00:15:42 00:31:24 01:06:16 02:12:32
19.15 kmh 3:07 00:15:39 00:31:19 01:06:06 02:12:12
19.20 kmh 3:07 00:15:37 00:31:14 01:05:55 02:11:51
19.25 kmh 3:07 00:15:35 00:31:10 01:05:45 02:11:31
19.30 kmh 3:06 00:15:32 00:31:05 01:05:35 02:11:10
19.35 kmh 3:06 00:15:30 00:31:00 01:05:25 02:10:50
19.40 kmh 3:05 00:15:27 00:30:55 01:05:14 02:10:29
19.45 kmh 3:05 00:15:25 00:30:50 01:05:04 02:10:09
19.50 kmh 3:04 00:15:23 00:30:46 01:04:54 02:09:49
19.55 kmh 3:04 00:15:20 00:30:41 01:04:44 02:09:29
19.60 kmh 3:03 00:15:18 00:30:36 01:04:35 02:09:10
19.65 kmh 3:03 00:15:16 00:30:32 01:04:25 02:08:50
19.70 kmh 3:02 00:15:13 00:30:27 01:04:15 02:08:30
19.75 kmh 3:02 00:15:11 00:30:22 01:04:05 02:08:11
19.80 kmh 3:01 00:15:09 00:30:18 01:03:55 02:07:51
19.85 kmh 3:01 00:15:06 00:30:13 01:03:46 02:07:32
19.90 kmh 3:00 00:15:04 00:30:09 01:03:36 02:07:13
19.95 kmh 3:00 00:15:02 00:30:04 01:03:27 02:06:54
20.00 kmh 2:59 00:14:59 00:29:59 01:03:17 02:06:35
20.05 kmh 2:59 00:14:57 00:29:55 01:03:08 02:06:16
20.10 kmh 2:59 00:14:55 00:29:51 01:02:58 02:05:57
20.15 kmh 2:58 00:14:53 00:29:46 01:02:49 02:05:38
20.20 kmh 2:58 00:14:51 00:29:42 01:02:39 02:05:19
20.25 kmh 2:57 00:14:48 00:29:37 01:02:30 02:05:01
20.30 kmh 2:57 00:14:46 00:29:33 01:02:21 02:04:42
20.35 kmh 2:56 00:14:44 00:29:29 01:02:12 02:04:24
20.40 kmh 2:56 00:14:42 00:29:24 01:02:03 02:04:06
20.45 kmh 2:56 00:14:40 00:29:20 01:01:53 02:03:47
20.50 kmh 2:55 00:14:38 00:29:16 01:01:44 02:03:29
20.55 kmh 2:55 00:14:35 00:29:11 01:01:35 02:03:11
20.60 kmh 2:54 00:14:33 00:29:07 01:01:26 02:02:53
20.65 kmh 2:54 00:14:31 00:29:03 01:01:18 02:02:36
20.70 kmh 2:53 00:14:29 00:28:59 01:01:09 02:02:18
20.75 kmh 2:53 00:14:27 00:28:54 01:01:00 02:02:00
20.80 kmh 2:53 00:14:25 00:28:50 01:00:51 02:01:42
20.85 kmh 2:52 00:14:23 00:28:46 01:00:42 02:01:25
20.90 kmh 2:52 00:14:21 00:28:42 01:00:34 02:01:08
20.95 kmh 2:51 00:14:19 00:28:38 01:00:25 02:00:50
21.00 kmh 2:51 00:14:17 00:28:34 01:00:16 02:00:33
21.05 kmh 2:51 00:14:15 00:28:30 01:00:08 02:00:16
21.10 kmh 2:50 00:14:13 00:28:26 00:59:59 01:59:59
21.15 kmh 2:50 00:14:11 00:28:22 00:59:51 01:59:42
21.20 kmh 2:49 00:14:09 00:28:18 00:59:42 01:59:25
SUB Km/Tuần (min) Sub10K Sub16K SubHM SubFM
HM 1:50 56 km 50p 90p 4:30
1:45 56 46p 78p 4:00
1:30 64.4 40p 67p 4:00
1:25 80.5 - - -
1:20 80.5 36p 60p 03:00
https://www.runnersworld.com/uk/training/half-marathon/a764179/half-marathon-training-plans/
FM 3:45 40.25 km (Pace~ 8:30 min/mile) 46p 1:45 (1h15 non-stop)
3:30 40-48km 43p 78p 1:37 (1h30 non-stop)
3:15 40-56 40p 1:30 (~7:26 min/mile))
3:00 56-70 38p 1:25 6:50 min/mile
https://www.runnersworld.com/uk/training/marathon/a776459/marathon-training-plans/