| Temps au km | Vitesse (km/h) | 3 km | 5 km | 10 km | 15 km | 20 km | Semi-marathon | 30 km | Marathon | 50 km | 100 km |
| 9’00” | 6.67 | 00:27:00 | 00:45:00 | 01:30:00 | 02:15:00 | 03:00:00 | 03:09:39 | 04:30:00 | 06:19:51 | 07:30:00 | 15:00:00 |
| 8’55” | 6.73 | 00:26:45 | 00:44:35 | 01:29:10 | 02:13:45 | 02:58:20 | 03:07:52 | 04:27:30 | 06:16:24 | 07:25:50 | 14:51:40 |
| 8’50” | 6.79 | 00:26:30 | 00:44:10 | 01:28:20 | 02:12:30 | 02:56:40 | 03:06:05 | 04:25:00 | 06:12:57 | 07:21:40 | 14:43:20 |
| 8’45” | 6.86 | 00:26:15 | 00:43:45 | 01:27:30 | 02:11:15 | 02:55:00 | 03:04:18 | 04:22:30 | 06:09:30 | 07:17:30 | 14:35:00 |
| 8’40” | 6.92 | 00:26:00 | 00:43:20 | 01:26:40 | 02:10:00 | 02:53:20 | 03:02:31 | 04:20:00 | 06:06:03 | 07:13:20 | 14:26:40 |
| 8’35” | 6.99 | 00:25:45 | 00:42:55 | 01:25:50 | 02:08:45 | 02:51:40 | 03:00:44 | 04:17:30 | 06:02:36 | 07:09:10 | 14:18:20 |
| 8’30” | 7.06 | 00:25:30 | 00:42:30 | 01:25:00 | 02:07:30 | 02:50:00 | 02:58:57 | 04:15:00 | 05:59:09 | 07:05:00 | 14:10:00 |
| 8’25” | 7.13 | 00:25:15 | 00:42:05 | 01:24:10 | 02:06:15 | 02:48:20 | 02:57:10 | 04:12:30 | 05:55:42 | 07:00:50 | 14:01:40 |
| 8’20” | 7.20 | 00:25:00 | 00:41:40 | 01:23:20 | 02:05:00 | 02:46:40 | 02:55:23 | 04:10:00 | 05:52:15 | 06:56:40 | 13:53:20 |
| 8’15” | 7.27 | 00:24:45 | 00:41:15 | 01:22:30 | 02:03:45 | 02:45:00 | 02:53:36 | 04:07:30 | 05:48:48 | 06:52:30 | 13:45:00 |
| 8’10” | 7.35 | 00:24:30 | 00:40:50 | 01:21:40 | 02:02:30 | 02:43:20 | 02:51:49 | 04:05:00 | 05:45:21 | 06:48:20 | 13:36:40 |
| 8’05” | 7.42 | 00:24:15 | 00:40:25 | 01:20:50 | 02:01:15 | 02:41:40 | 02:50:02 | 04:02:30 | 05:41:54 | 06:44:10 | 13:28:20 |
| 8’00” | 7.50 | 00:24:00 | 00:40:00 | 01:20:00 | 02:00:00 | 02:40:00 | 02:48:15 | 04:00:00 | 05:38:27 | 06:40:00 | 13:20:00 |
| 7’55” | 7.58 | 00:23:45 | 00:39:35 | 01:19:10 | 01:58:45 | 02:38:20 | 02:46:28 | 03:57:30 | 05:35:00 | 06:35:50 | 13:11:40 |
| 7’50” | 7.66 | 00:23:30 | 00:39:10 | 01:18:20 | 01:57:30 | 02:36:40 | 02:44:41 | 03:55:00 | 05:31:33 | 06:31:40 | 13:03:20 |
| 7’45” | 7.74 | 00:23:15 | 00:38:45 | 01:17:30 | 01:56:15 | 02:35:00 | 02:42:54 | 03:52:30 | 05:28:06 | 06:27:30 | 12:55:00 |
| 7’40” | 7.83 | 00:23:00 | 00:38:20 | 01:16:40 | 01:55:00 | 02:33:20 | 02:41:07 | 03:50:00 | 05:24:39 | 06:23:20 | 12:46:40 |
| 7’35” | 7.91 | 00:22:45 | 00:37:55 | 01:15:50 | 01:53:45 | 02:31:40 | 02:39:20 | 03:47:30 | 05:21:12 | 06:19:10 | 12:38:20 |
| 7’30” | 8.00 | 00:22:30 | 00:37:30 | 01:15:00 | 01:52:30 | 02:30:00 | 02:37:33 | 03:45:00 | 05:17:45 | 06:15:00 | 12:30:00 |
| 7’25” | 8.09 | 00:22:15 | 00:37:05 | 01:14:10 | 01:51:15 | 02:28:20 | 02:35:46 | 03:42:30 | 05:14:18 | 06:10:50 | 12:21:40 |
| 7’20” | 8.18 | 00:22:00 | 00:36:40 | 01:13:20 | 01:50:00 | 02:26:40 | 02:33:59 | 03:40:00 | 05:10:51 | 06:06:40 | 12:13:20 |
| 7’15” | 8.28 | 00:21:45 | 00:36:15 | 01:12:30 | 01:48:45 | 02:25:00 | 02:32:12 | 03:37:30 | 05:07:24 | 06:02:30 | 12:05:00 |
| 7’10” | 8.37 | 00:21:30 | 00:35:50 | 01:11:40 | 01:47:30 | 02:23:20 | 02:30:25 | 03:35:00 | 05:03:57 | 05:58:20 | 11:56:40 |
| 7’05” | 8.47 | 00:21:15 | 00:35:25 | 01:10:50 | 01:46:15 | 02:21:40 | 02:28:38 | 03:32:30 | 05:00:30 | 05:54:10 | 11:48:20 |
| 7’00” | 8.57 | 00:21:00 | 00:35:00 | 01:10:00 | 01:45:00 | 02:20:00 | 02:26:51 | 03:30:00 | 04:57:03 | 05:50:00 | 11:40:00 |
| 6’55” | 8.68 | 00:20:45 | 00:34:35 | 01:09:10 | 01:43:45 | 02:18:20 | 02:25:04 | 03:27:30 | 04:53:36 | 05:45:50 | 11:31:40 |
| 6’50” | 8.78 | 00:20:30 | 00:34:10 | 01:08:20 | 01:42:30 | 02:16:40 | 02:23:17 | 03:25:00 | 04:50:09 | 05:41:40 | 11:23:20 |
| 6’45” | 8.89 | 00:20:15 | 00:33:45 | 01:07:30 | 01:41:15 | 02:15:00 | 02:21:30 | 03:22:30 | 04:46:42 | 05:37:30 | 11:15:00 |
| 6’40” | 9.00 | 00:20:00 | 00:33:20 | 01:06:40 | 01:40:00 | 02:13:20 | 02:19:43 | 03:20:00 | 04:43:15 | 05:33:20 | 11:06:40 |
| 6’35” | 9.11 | 00:19:45 | 00:32:55 | 01:05:50 | 01:38:45 | 02:11:40 | 02:17:56 | 03:17:30 | 04:39:48 | 05:29:10 | 10:58:20 |
| 6’30” | 9.23 | 00:19:30 | 00:32:30 | 01:05:00 | 01:37:30 | 02:10:00 | 02:16:09 | 03:15:00 | 04:36:21 | 05:25:00 | 10:50:00 |
| 6’25” | 9.35 | 00:19:15 | 00:32:05 | 01:04:10 | 01:36:15 | 02:08:20 | 02:14:22 | 03:12:30 | 04:32:54 | 05:20:50 | 10:41:40 |
| 6’20” | 9.47 | 00:19:00 | 00:31:40 | 01:03:20 | 01:35:00 | 02:06:40 | 02:12:35 | 03:10:00 | 04:29:27 | 05:16:40 | 10:33:20 |
| 6’15” | 9.60 | 00:18:45 | 00:31:15 | 01:02:30 | 01:33:45 | 02:05:00 | 02:10:48 | 03:07:30 | 04:26:00 | 05:12:30 | 10:25:00 |
| 6’10” | 9.73 | 00:18:30 | 00:30:50 | 01:01:40 | 01:32:30 | 02:03:20 | 02:09:01 | 03:05:00 | 04:22:33 | 05:08:20 | 10:16:40 |
| 6’05” | 9.86 | 00:18:15 | 00:30:25 | 01:00:50 | 01:31:15 | 02:01:40 | 02:07:14 | 03:02:30 | 04:19:06 | 05:04:10 | 10:08:20 |
| 6’00” | 10.00 | 00:18:00 | 00:30:00 | 01:00:00 | 01:30:00 | 02:00:00 | 02:05:27 | 03:00:00 | 04:15:39 | 05:00:00 | 10:00:00 |
| 5’55” | 10.14 | 00:17:45 | 00:29:35 | 00:59:10 | 01:28:45 | 01:58:20 | 02:03:40 | 02:57:30 | 04:12:12 | 04:55:50 | 09:51:40 |
| 5’50” | 10.29 | 00:17:30 | 00:29:10 | 00:58:20 | 01:27:30 | 01:56:40 | 02:01:53 | 02:55:00 | 04:08:45 | 04:51:40 | 09:43:20 |
| 5’45” | 10.43 | 00:17:15 | 00:28:45 | 00:57:30 | 01:26:15 | 01:55:00 | 02:00:06 | 02:52:30 | 04:05:18 | 04:47:30 | 09:35:00 |
| 5’40” | 10.59 | 00:17:00 | 00:28:20 | 00:56:40 | 01:25:00 | 01:53:20 | 01:58:19 | 02:50:00 | 04:01:51 | 04:43:20 | 09:26:40 |
| 5’35” | 10.75 | 00:16:45 | 00:27:55 | 00:55:50 | 01:23:45 | 01:51:40 | 01:56:32 | 02:47:30 | 03:58:24 | 04:39:10 | 09:18:20 |
| 5’30” | 10.91 | 00:16:30 | 00:27:30 | 00:55:00 | 01:22:30 | 01:50:00 | 01:54:45 | 02:45:00 | 03:54:57 | 04:35:00 | 09:10:00 |
| 5’25” | 11.08 | 00:16:15 | 00:27:05 | 00:54:10 | 01:21:15 | 01:48:20 | 01:52:58 | 02:42:30 | 03:51:30 | 04:30:50 | 09:01:40 |
| 5’20” | 11.25 | 00:16:00 | 00:26:40 | 00:53:20 | 01:20:00 | 01:46:40 | 01:51:11 | 02:40:00 | 03:48:03 | 04:26:40 | 08:53:20 |
| 5’15” | 11.43 | 00:15:45 | 00:26:15 | 00:52:30 | 01:18:45 | 01:45:00 | 01:49:24 | 02:37:30 | 03:44:36 | 04:22:30 | 08:45:00 |
| 5’10” | 11.61 | 00:15:30 | 00:25:50 | 00:51:40 | 01:17:30 | 01:43:20 | 01:47:37 | 02:35:00 | 03:41:09 | 04:18:20 | 08:36:40 |
| 5’05” | 11.81 | 00:15:15 | 00:25:25 | 00:50:50 | 01:16:15 | 01:41:40 | 01:45:50 | 02:32:30 | 03:37:42 | 04:14:10 | 08:28:20 |
| 5’00” | 12.00 | 00:15:00 | 00:25:00 | 00:50:00 | 01:15:00 | 01:40:00 | 01:44:03 | 02:30:00 | 03:34:15 | 04:10:00 | 08:20:00 |
| 4’55” | 12.20 | 00:14:45 | 00:24:35 | 00:49:10 | 01:13:45 | 01:38:20 | 01:42:16 | 02:27:30 | 03:30:48 | 04:05:50 | 08:11:40 |
| 4’50” | 12.41 | 00:14:30 | 00:24:10 | 00:48:20 | 01:12:30 | 01:36:40 | 01:40:29 | 02:25:00 | 03:27:21 | 04:01:40 | 08:03:20 |
| 4’45” | 12.63 | 00:14:15 | 00:23:45 | 00:47:30 | 01:11:15 | 01:35:00 | 01:38:42 | 02:22:30 | 03:23:54 | 03:57:30 | 07:55:00 |
| 4’40” | 12.86 | 00:14:00 | 00:23:20 | 00:46:40 | 01:10:00 | 01:33:20 | 01:36:55 | 02:20:00 | 03:20:27 | 03:53:20 | 07:46:40 |
| 4’35” | 13.09 | 00:13:45 | 00:22:55 | 00:45:50 | 01:08:45 | 01:31:40 | 01:35:08 | 02:17:30 | 03:17:00 | 03:49:10 | 07:38:20 |
| 4’30” | 13.33 | 00:13:30 | 00:22:30 | 00:45:00 | 01:07:30 | 01:30:00 | 01:33:21 | 02:15:00 | 03:13:33 | 03:45:00 | 07:30:00 |
| 4’25” | 13.58 | 00:13:15 | 00:22:05 | 00:44:10 | 01:06:15 | 01:28:20 | 01:31:34 | 02:12:30 | 03:10:06 | 03:40:50 | 07:21:40 |
| 4’20” | 13.85 | 00:13:00 | 00:21:40 | 00:43:20 | 01:05:00 | 01:26:40 | 01:29:47 | 02:10:00 | 03:06:39 | 03:36:40 | 07:13:20 |
| 4’15” | 14.12 | 00:12:45 | 00:21:15 | 00:42:30 | 01:03:45 | 01:25:00 | 01:28:00 | 02:07:30 | 03:03:12 | 03:32:30 | 07:05:00 |
| 4’10” | 14.40 | 00:12:30 | 00:20:50 | 00:41:40 | 01:02:30 | 01:23:20 | 01:26:13 | 02:05:00 | 02:59:45 | 03:28:20 | 06:56:40 |
| 4’05” | 14.69 | 00:12:15 | 00:20:25 | 00:40:50 | 01:01:15 | 01:21:40 | 01:24:26 | 02:02:30 | 02:56:18 | 03:24:10 | 06:48:20 |
| 4’00” | 15.00 | 00:12:00 | 00:20:00 | 00:40:00 | 01:00:00 | 01:20:00 | 01:22:39 | 02:00:00 | 02:52:51 | 03:20:00 | 06:40:00 |
| 3’55” | 15.32 | 00:11:45 | 00:19:35 | 00:39:10 | 00:58:45 | 01:18:20 | 01:20:52 | 01:57:30 | 02:49:24 | 03:15:50 | 06:31:40 |
| 3’50” | 15.66 | 00:11:30 | 00:19:10 | 00:38:20 | 00:57:30 | 01:16:40 | 01:19:05 | 01:55:00 | 02:45:57 | 03:11:40 | 06:23:20 |
| 3’45” | 16.00 | 00:11:15 | 00:18:45 | 00:37:30 | 00:56:15 | 01:15:00 | 01:17:18 | 01:52:30 | 02:42:30 | 03:07:30 | 06:15:00 |
| 3’40” | 16.36 | 00:11:00 | 00:18:20 | 00:36:40 | 00:55:00 | 01:13:20 | 01:15:31 | 01:50:00 | 02:39:03 | 03:03:20 | 06:06:40 |
| 3’35” | 16.73 | 00:10:45 | 00:17:55 | 00:35:50 | 00:53:45 | 01:11:40 | 01:13:44 | 01:47:30 | 02:35:36 | 02:59:10 | 05:58:20 |
| 3’30” | 17.14 | 00:10:30 | 00:17:30 | 00:35:00 | 00:52:30 | 01:10:00 | 01:11:57 | 01:45:00 | 02:32:09 | 02:55:00 | 05:50:00 |
| 3’25” | 17.57 | 00:10:15 | 00:17:05 | 00:34:10 | 00:51:15 | 01:08:20 | 01:10:10 | 01:42:30 | 02:28:42 | 02:50:50 | 05:41:40 |
| 3’20” | 18.00 | 00:10:00 | 00:16:40 | 00:33:20 | 00:50:00 | 01:06:40 | 01:08:23 | 01:40:00 | 02:25:15 | 02:46:40 | 05:33:20 |
| 3’15” | 18.46 | 00:09:45 | 00:16:15 | 00:32:30 | 00:48:45 | 01:05:00 | 01:06:36 | 01:37:30 | 02:21:48 | 02:42:30 | 05:25:00 |
| 3’10” | 18.94 | 00:09:30 | 00:15:50 | 00:31:40 | 00:47:30 | 01:03:20 | 01:04:49 | 01:35:00 | 02:18:21 | 02:38:20 | 05:16:40 |
| 3’05” | 19.46 | 00:09:15 | 00:15:25 | 00:30:50 | 00:46:15 | 01:01:40 | 01:03:02 | 01:32:30 | 02:14:54 | 02:34:10 | 05:08:20 |
| 3’00” | 20.00 | 00:09:00 | 00:15:00 | 00:30:00 | 00:45:00 | 01:00:00 | 01:01:15 | 01:30:00 | 02:11:27 | 02:30:00 | 05:00:00 |
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
