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).
| 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 |
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Lillois. 30 ans et 10 ans de pratique de la course à pied. Après avoir conseillé mes amis débutants, j’ai eu l’idée de créer un blog. En 2022, Athlé Expliqué a vu le jour pour vous apporter des réponses en vous donnant des conseils basés sur mes propres expériences.
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