马拉松成绩对照配速表

马拉松是一项国际上非常普及的长跑项目，全程马拉松42.195公里，其过程非常考验运动员耐力，另外还有半程马拉松，四分马拉松。但以全程马拉松最为普及。

速配表

马拉松成绩对照速配表：

1公里5公里10公里15公里20公里半程25公里30公里35公里 40公里 终点5:4128:2656:521:25:281:53:441:59:592:22:112:50:373:19:033:47:293:59:59 5:4028:2056:401:25:001:53:201:59:332:21:402:50:003:18:203:46:403:59:075:3527:5555:501:23:451:51:401:57:482:19:352:47:303:15:253:43:203:55:365:3027:3055:001:22:301:50:001:56:022:17:302:45:003:12:303:40:003:52:055:2527:0554:101:21:151:48:201:54:172:15:252:42:303:09:353:36:403:48:345:2026:4053:201:20:001:46:401:52:312:13:202:40:003:06:403:33:203:45:035:1526:1552:301:18:451:45:001:50:462:11:152:37:303:03:453:30:003:41:325:1025:5051:401:17:301:43:201:49:002:09:102:35:003:00:503:26:403:38:015:0525:2550:501:16:151:41:401:47:152:07:052:32:302:57:553:23:103:34:345:0025:0050:001:15:001:40:001:45:292:05:002:30:002:55:003:20:003:30:594:5824:5249:451:14:381:39:311:44:592:04:242:29:172:54:103:19:033:29:294:5524:3549:101:13:451:38:201:43:432:02:552:27:302:52:053:16:403:27:274:5024:1048:201:12:301:36:401:41:582:00:502:25:002:49:103:13:203:24:004:4523:4547:301:11:151:35:001:40:121:58:452:22:302:46:153:10:003:20:244:4023:2046:401:10:101:33:201:38:271:56:402:20:002:43:203:06:403:16:544:3522:5545:501:08:451:31:401:36:411:54:352:17:302:40:253:03:203:13:234:3022:3045:001:07:301:30:001:34:561:52:302:15:002:37:303:00:003:09:524:2522:0544:101:06:151:28:201:33:101:50:252:12:302:34:352:56:403:06:234:2021:4043:201:05:001:26:401:31:251:48:202:10:002:31:402:53:203:02:514:1521:1542:301:03:451:25:001:29:391:46:152:07:302:28:452:50:002:59:204:1020:5041:401:02:301:23:201:27:541:44:102:05:002:25:502:46:402:55:494:0520:2540:501:01:151:21:401:26:081:42:052:02:302:22:552:43:202:52:184:0020:0040:001:00:001;20:001:24:031:40:002:00:002:20:002:40:002:48:473:5519:3539:10 58:451:18:201:22:371:37:551:57:302:17:052:36:402:45:163:5019:1038:20 57:301:16:401:20:521:35:501:55:002:14:102:33:202:41:453:4518:4537:30 56:151:15:001:19:061:33:451:52:302:11:152:30:002:38:143:4018:2036:40 55:001:13:201:17:211:31:401:50:002:08:202:26:402:34:433:3918:1536:3054:451:13:001:16:591:31:151:49:302:07:452:26:002:34:00

方法

马拉松训练也有一些方法：

有氧运动：一旦能达到14英里的水平，更长的里程和稍短的里程交替进行，进而达到马拉松竞走的效果并且超越，在努力长跑的时候，要避免过快以及过慢的训练。

极限训练：当身体开始消耗糖原转换为能量并减少脂肪，训练超过了极限，运动员就更容易跑的快，极限点的感觉通常为感觉到不舒服，大口大口的喘粗气，这个时候可以适当将速度降下来。

练习马拉松配速：在训练计划中增加“递进的马拉松配速”长距离跑。先作两英里的热身跑，然后用比马拉松配速慢40秒的速度跑6英里，然后比马拉松配速慢20秒的速度再跑6英里，最后6英里用马拉松配速完成。