| durchschn. Trainingstempo | langsamer Dauerlauf | lockerer Dauerlauf | flotter Dauerlauf |
|---|---|---|---|
| 5:30 - 6:00 min/km | 6:15 - 6:45 min/km | 5:30 - 6:00 min/km | 4:45 - 5:15 min/km |
| 6:01 - 6:30 min/km | 6:45 - 7:15 min/km | 6:01 - 6:30 min/km | 5:15 - 5:45 min/km |
| 6:31 - 7:00 min/km | 7:15 - 7:45 min/km | 6:31 - 7:00 min/km | 5:45 - 6:15 min/km |
| 7:01 - 7:30 min/km | 7:45 - 8:15 min/km | 7:01 - 7:30 min/km | 6:15 - 6:45 min/km |
| 7:31 - 8:00 min/km | 8:15 - 8:45 min/km | 7:31 - 8:00 min/km | 6:45 - 7:15 min/km |
| 8:01 - 8:30 min/km | 8:45 - 9:15 min/km | 8:01 - 8:30 min/km | 7:15 - 7:45 min/km |
| 8:31 - 9:00 min/km | 9:15 - 9:45 min/km | 8:31 - 9:00 min/km | 7:45 - 8:15 min/km |
| 9:01 - 9:30 min/km | 9:45 - 10:15 min/km | 9:01 - 9:30 min/km | 8:15 - 8:45 min/km |
| 9:31 - 10:00 min/km | 10:15 - 10:45 min/km | 9:31 - 10:00 min/km | 8:45 - 9:15 min/km |
| 10:01 - 10:30 min/km | 10:45 - 11:15 min/km | 10:01 - 10:30 min/km | 9:15 - 9:45 min/km |
| 10:31 - 11:00 min/km | 11:15 - 11:45 min/km | 10:31 - 11:00 min/km | 9:45 - 10:15 min/km |