Le tableau d’allure pour le marathon indique l’allure moyenne que vous devez adopter pour atteindre votre objectif de temps à l’arrivée du marathon.
Vous y trouverez également le temps d’arrivée pour différentes distances de course : 5 km, 10 km et semi-marathon.
Pour en savoir plus sur la manière d’intégrer votre rythme de marathon dans votre entraînement, consultez ce guide !
Faites défiler vers le bas pour consulter le tableau d’allure – ou prenez une copie de cette version imprimable plus courte !
Consultez également ce nouveau calculateur d’allure marathon pour déterminer votre allure cible pour n’importe quelle distance de course.
Comment utiliser le tableau des allures du marathon ?
Si vous avez un objectif de temps d’arrivée au marathon, vérifiez la dernière colonne et trouvez votre objectif de temps.
Vérifiez ensuite l’allure correspondante – il s’agit de l’allure moyenne que vous devez suivre tout au long de votre marathon.
Pour savoir comment intégrer au mieux cette allure dans votre plan d’entraînement, consultez tous mes plans marathon.
Si vous n’avez pas d’objectif de temps d’arrivée, vous pouvez utiliser les temps d’arrivée d’autres épreuves (par exemple, un 10 km) pour estimer un objectif de temps d’arrivée pour le marathon (bien que vous ayez probablement besoin d’un entraînement sur la distance pour maintenir la même allure sur une plus longue distance).
Allures au marathon : Temps final et allure en minutes par kilomètre
| Temps final | Min / KM |
|---|---|
| 6h 00min | 8:31 |
| 5h 55min | 8:24 |
| 5h 50min | 8:17 |
| 5h 45min | 8:10 |
| 5h 40min | 8:03 |
| 5h 35min | 7:56 |
| 5h 30min | 7:49 |
| 5h 25min | 7:42 |
| 5h 20min | 7:34 |
| 5h 15min | 7:27 |
| 5h 10min | 7:20 |
| 5h 05min | 7:13 |
| 5h 00min | 7:06 |
| 4h 55min | 6:59 |
| 4h 50min | 6:52 |
| 4h 45min | 6:45 |
| 4h 40min | 6:38 |
| 4h 35min | 6:30 |
| 4h 30min | 6:23 |
| 4h 25min | 6:17 |
| 4h 20min | 6:09 |
| 4h 15min | 6:02 |
| 4h 10min | 5:55 |
| 4h 05min | 5:48 |
| 4h 00min | 5:41 |
| 3h 55min | 5:34 |
| 3h 50min | 5:27 |
| 3h 45min | 5:20 |
| 3h 40min | 5:12 |
| 3h 35min | 5:05 |
| 3h 30min | 4:57 |
| 3h 25min | 4:51 |
| 3h 20min | 4:44 |
| 3h 15min | 4:37 |
| 3h 10min | 4:30 |
| 3h 05min | 4:22 |
| 3h 00min | 4:14 |
| 2h 55min | 4:08 |
| 2h 50min | 4:01 |
| 2h 45min | 3:54 |
| 2h 40min | 3:47 |
| 2h 35min | 3:40 |
| 2h 30min | 3:33 |
| 2h 25min | 3:25 |
| 2h 20min | 3:18 |
| 2h 15min | 3:11 |
| 2h 10min | 3:04 |
| 2h 05min | 2:57 |
| 2h 00min | 2:51 |
Estimation des allures marathon en fonction des temps d’arrivée à d’autres épreuves (5km, 10 km, semi-marathon)
| Allure (minutes / km) | 5 km | 10 km | Semi marathon | Marathon |
|---|---|---|---|---|
| 02:54 | 00:14:30 | 00:29:00 | 01:01:10 | 02:02:21 |
| 02:57 | 00:14:45 | 00:29:30 | 01:02:14 | 02:04:28 |
| 03:00 | 00:15:00 | 00:30:00 | 01:03:17 | 02:06:35 |
| 03:03 | 00:15:15 | 00:30:30 | 01:04:20 | 02:08:41 |
| 03:06 | 00:15:30 | 00:31:00 | 01:05:24 | 02:10:48 |
| 03:09 | 00:15:45 | 00:31:30 | 01:06:27 | 02:12:54 |
| 03:12 | 00:16:00 | 00:32:00 | 01:07:30 | 02:15:01 |
| 03:15 | 00:16:15 | 00:32:30 | 01:08:34 | 02:17:08 |
| 03:18 | 00:16:30 | 00:33:00 | 01:09:37 | 02:19:14 |
| 03:21 | 00:16:45 | 00:33:30 | 01:10:40 | 02:21:21 |
| 03:24 | 00:17:00 | 00:34:00 | 01:11:43 | 02:23:27 |
| 03:27 | 00:17:15 | 00:34:30 | 01:12:47 | 02:25:34 |
| 03:30 | 00:17:30 | 00:35:00 | 01:13:50 | 02:27:40 |
| 03:33 | 00:17:45 | 00:35:30 | 01:14:53 | 02:29:47 |
| 03:36 | 00:18:00 | 00:36:00 | 01:15:57 | 02:31:54 |
| 03:39 | 00:18:15 | 00:36:30 | 01:17:00 | 02:34:00 |
| 03:42 | 00:18:30 | 00:37:00 | 01:18:03 | 02:36:07 |
| 03:45 | 00:18:45 | 00:37:30 | 01:19:06 | 02:38:13 |
| 03:48 | 00:19:00 | 00:38:00 | 01:20:10 | 02:40:20 |
| 03:51 | 00:19:15 | 00:38:30 | 01:21:13 | 02:42:27 |
| 03:54 | 00:19:30 | 00:39:00 | 01:22:16 | 02:44:33 |
| 03:57 | 00:19:45 | 00:39:30 | 01:23:20 | 02:46:40 |
| 04:00 | 00:20:00 | 00:40:00 | 01:24:23 | 02:48:46 |
| 04:03 | 00:20:15 | 00:40:30 | 01:25:26 | 02:50:53 |
| 04:06 | 00:20:30 | 00:41:00 | 01:26:29 | 02:52:59 |
| 04:09 | 00:20:45 | 00:41:30 | 01:27:33 | 02:55:06 |
| 04:12 | 00:21:00 | 00:42:00 | 01:28:36 | 02:57:13 |
| 04:15 | 00:21:15 | 00:42:30 | 01:29:39 | 02:59:19 |
| 04:18 | 00:21:30 | 00:43:00 | 01:30:43 | 03:01:26 |
| 04:21 | 00:21:45 | 00:43:30 | 01:31:46 | 03:03:32 |
| 04:24 | 00:22:00 | 00:44:00 | 01:32:49 | 03:05:39 |
| 04:27 | 00:22:15 | 00:44:30 | 01:33:53 | 03:07:46 |
| 04:30 | 00:22:30 | 00:45:00 | 01:34:56 | 03:09:52 |
| 04:33 | 00:22:45 | 00:45:30 | 01:35:59 | 03:11:59 |
| 04:36 | 00:23:00 | 00:46:00 | 01:37:02 | 03:14:05 |
| 04:39 | 00:23:15 | 00:46:30 | 01:38:06 | 03:16:12 |
| 04:42 | 00:23:30 | 00:47:00 | 01:39:09 | 03:18:18 |
| 04:45 | 00:23:45 | 00:47:30 | 01:40:12 | 03:20:25 |
| 04:48 | 00:24:00 | 00:48:00 | 01:41:16 | 03:22:32 |
| 04:51 | 00:24:15 | 00:48:30 | 01:42:19 | 03:24:38 |
| 04:54 | 00:24:30 | 00:49:00 | 01:43:22 | 03:26:45 |
| 04:57 | 00:24:45 | 00:49:30 | 01:44:25 | 03:28:51 |
| 05:00 | 00:25:00 | 00:50:00 | 01:45:29 | 03:30:58 |
| 05:03 | 00:25:15 | 00:50:30 | 01:46:32 | 03:33:05 |
| 05:06 | 00:25:30 | 00:51:00 | 01:47:35 | 03:35:11 |
| 05:09 | 00:25:45 | 00:51:30 | 01:48:39 | 03:37:18 |
| 05:12 | 00:26:00 | 00:52:00 | 01:49:42 | 03:39:24 |
| 05:15 | 00:26:15 | 00:52:30 | 01:50:45 | 03:41:31 |
| 05:18 | 00:26:30 | 00:53:00 | 01:51:49 | 03:43:38 |
| 05:21 | 00:26:45 | 00:53:30 | 01:52:52 | 03:45:44 |
| 05:24 | 00:27:00 | 00:54:00 | 01:53:55 | 03:47:51 |
| 05:27 | 00:27:15 | 00:54:30 | 01:54:58 | 03:49:57 |
| 05:30 | 00:27:30 | 00:55:00 | 01:56:02 | 03:52:04 |
| 05:33 | 00:27:45 | 00:55:30 | 01:57:05 | 03:54:10 |
| 05:36 | 00:28:00 | 00:56:00 | 01:58:08 | 03:56:17 |
| 05:39 | 00:28:15 | 00:56:30 | 01:59:12 | 03:58:24 |
| 05:42 | 00:28:30 | 00:57:00 | 02:00:15 | 04:00:30 |
| 05:45 | 00:28:45 | 00:57:30 | 02:01:18 | 04:02:37 |
| 05:48 | 00:29:00 | 00:58:00 | 02:02:21 | 04:04:43 |
| 05:51 | 00:29:15 | 00:58:30 | 02:03:25 | 04:06:50 |
| 05:54 | 00:29:30 | 00:59:00 | 02:04:28 | 04:08:57 |
| 05:57 | 00:29:45 | 00:59:30 | 02:05:31 | 04:11:03 |
| 06:00 | 00:30:00 | 01:00:00 | 02:06:35 | 04:13:10 |
| 06:03 | 00:30:15 | 01:00:30 | 02:07:38 | 04:15:16 |
| 06:06 | 00:30:30 | 01:01:00 | 02:08:41 | 04:17:23 |
| 06:09 | 00:30:45 | 01:01:30 | 02:09:44 | 04:19:29 |
| 06:12 | 00:31:00 | 01:02:00 | 02:10:48 | 04:21:36 |
| 06:15 | 00:31:15 | 01:02:30 | 02:11:51 | 04:23:43 |
| 06:18 | 00:31:30 | 01:03:00 | 02:12:54 | 04:25:49 |
| 06:21 | 00:31:45 | 01:03:30 | 02:13:58 | 04:27:56 |
| 06:24 | 00:32:00 | 01:04:00 | 02:15:01 | 04:30:02 |
| 06:27 | 00:32:15 | 01:04:30 | 02:16:04 | 04:32:09 |
| 06:30 | 00:32:30 | 01:05:00 | 02:17:08 | 04:34:16 |
| 06:33 | 00:32:45 | 01:05:30 | 02:18:11 | 04:36:22 |
| 06:36 | 00:33:00 | 01:06:00 | 02:19:14 | 04:38:29 |
| 06:39 | 00:33:15 | 01:06:30 | 02:20:17 | 04:40:35 |
| 06:42 | 00:33:30 | 01:07:00 | 02:21:21 | 04:42:42 |
| 06:45 | 00:33:45 | 01:07:30 | 02:22:24 | 04:44:48 |
| 06:48 | 00:34:00 | 01:08:00 | 02:23:27 | 04:46:55 |
| 06:51 | 00:34:15 | 01:08:30 | 02:24:31 | 04:49:02 |
| 06:54 | 00:34:30 | 01:09:00 | 02:25:34 | 04:51:08 |
| 06:57 | 00:34:45 | 01:09:30 | 02:26:37 | 04:53:15 |
| 07:00 | 00:35:00 | 01:10:00 | 02:27:40 | 04:55:21 |
| 07:03 | 00:35:15 | 01:10:30 | 02:28:44 | 04:57:28 |
| 07:06 | 00:35:30 | 01:11:00 | 02:29:47 | 04:59:35 |
| 07:09 | 00:35:45 | 01:11:30 | 02:30:50 | 05:01:41 |
| 07:12 | 00:36:00 | 01:12:00 | 02:31:54 | 05:03:48 |
| 07:15 | 00:36:15 | 01:12:30 | 02:32:57 | 05:05:54 |
| 07:18 | 00:36:30 | 01:13:00 | 02:34:00 | 05:08:01 |
| 07:21 | 00:36:45 | 01:13:30 | 02:35:04 | 05:10:08 |
| 07:24 | 00:37:00 | 01:14:00 | 02:36:07 | 05:12:14 |
| 07:27 | 00:37:15 | 01:14:30 | 02:37:10 | 05:14:21 |
| 07:30 | 00:37:30 | 01:15:00 | 02:38:13 | 05:16:27 |
| 07:33 | 00:37:45 | 01:15:30 | 02:39:17 | 05:18:34 |
| 07:36 | 00:38:00 | 01:16:00 | 02:40:20 | 05:20:40 |
| 07:39 | 00:38:15 | 01:16:30 | 02:41:23 | 05:22:47 |
| 07:42 | 00:38:30 | 01:17:00 | 02:42:27 | 05:24:54 |
| 07:45 | 00:38:45 | 01:17:30 | 02:43:30 | 05:27:00 |
| 07:48 | 00:39:00 | 01:18:00 | 02:44:33 | 05:29:07 |
| 07:51 | 00:39:15 | 01:18:30 | 02:45:36 | 05:31:13 |
| 07:54 | 00:39:30 | 01:19:00 | 02:46:40 | 05:33:20 |
| 07:57 | 00:39:45 | 01:19:30 | 02:47:43 | 05:35:27 |
| 08:00 | 00:40:00 | 01:20:00 | 02:48:46 | 05:37:33 |
| 08:03 | 00:40:15 | 01:20:30 | 02:49:50 | 05:39:40 |
| 08:06 | 00:40:30 | 01:21:00 | 02:50:53 | 05:41:46 |
| 08:09 | 00:40:45 | 01:21:30 | 02:51:56 | 05:43:53 |
| 08:12 | 00:41:00 | 01:22:00 | 02:52:59 | 05:45:59 |
| 08:15 | 00:41:15 | 01:22:30 | 02:54:03 | 05:48:06 |
| 08:18 | 00:41:30 | 01:23:00 | 02:55:06 | 05:50:13 |
| 08:21 | 00:41:45 | 01:23:30 | 02:56:09 | 05:52:19 |
| 08:24 | 00:42:00 | 01:24:00 | 02:57:13 | 05:54:26 |
| 08:27 | 00:42:15 | 01:24:30 | 02:58:16 | 05:56:32 |
| 08:30 | 00:42:30 | 01:25:00 | 02:59:19 | 05:58:39 |
| 08:33 | 00:42:45 | 01:25:30 | 03:00:23 | 06:00:46 |
| 08:36 | 00:43:00 | 01:26:00 | 03:01:26 | 06:02:52 |
| 08:39 | 00:43:15 | 01:26:30 | 03:02:29 | 06:04:59 |
| 08:42 | 00:43:30 | 01:27:00 | 03:03:32 | 06:07:05 |
| 08:45 | 00:43:45 | 01:27:30 | 03:04:36 | 06:09:12 |
| 08:48 | 00:44:00 | 01:28:00 | 03:05:39 | 06:11:18 |
| 08:51 | 00:44:15 | 01:28:30 | 03:06:42 | 06:13:25 |
| 08:54 | 00:44:30 | 01:29:00 | 03:07:46 | 06:15:32 |
| 08:57 | 00:44:45 | 01:29:30 | 03:08:49 | 06:17:38 |
| 09:00 | 00:45:00 | 01:30:00 | 03:09:52 | 06:19:45 |
| 09:03 | 00:45:15 | 01:30:30 | 03:10:55 | 06:21:51 |
| 09:06 | 00:45:30 | 01:31:00 | 03:11:59 | 06:23:58 |
| 09:09 | 00:45:45 | 01:31:30 | 03:13:02 | 06:26:05 |
| 09:12 | 00:46:00 | 01:32:00 | 03:14:05 | 06:28:11 |
| 09:15 | 00:46:15 | 01:32:30 | 03:15:09 | 06:30:18 |
| 09:18 | 00:46:30 | 01:33:00 | 03:16:12 | 06:32:24 |
| 09:21 | 00:46:45 | 01:33:30 | 03:17:15 | 06:34:31 |
| 09:24 | 00:47:00 | 01:34:00 | 03:18:18 | 06:36:37 |
| 09:27 | 00:47:15 | 01:34:30 | 03:19:22 | 06:38:44 |
| 09:30 | 00:47:30 | 01:35:00 | 03:20:25 | 06:40:51 |
| 09:33 | 00:47:45 | 01:35:30 | 03:21:28 | 06:42:57 |
| 09:36 | 00:48:00 | 01:36:00 | 03:22:32 | 06:45:04 |
| 09:39 | 00:48:15 | 01:36:30 | 03:23:35 | 06:47:10 |
| 09:42 | 00:48:30 | 01:37:00 | 03:24:38 | 06:49:17 |
Qui est Nicolas ?
Je suis un passionné de course à pied avec plus de 15 ans d'expérience. Ayant débuté comme coureur amateur, j'ai progressivement affiné mes compétences en m'informant sur les meilleures pratiques d'entraînement, que je partage désormais avec mes lecteurs.
Mon objectif est de rendre la course accessible à tous, en proposant des conseils pratiques, des analyses techniques, et des méthodes adaptées à tous les niveaux.
Actuellement en cours de formation pour le CQP Animateur d’athlétisme option « athlé forme santé », préparateur mental et nutritionniste sportif diplômé, j'approfondis mes compétences en entraînement et pédagogie afin de partager des méthodes et des approches efficaces et adaptées aux besoins des coureurs de tous niveaux.
Quelques faits d’armes :
- 100 km de Steenwerck : 7h44
- 80 km Ecotrail Paris (1300m D+) : 7h12
- 42 km Nord Trail Mont de Flandres (1070m D+) : 3h11
- Marathon de Nice-Cannes : 2h40
- Championnats de France de Semi-Marathon : 1h13
- 10 km de Lambersart : 34'16
