{"id":42589,"date":"2025-07-23T20:48:01","date_gmt":"2025-07-23T18:48:01","guid":{"rendered":"https:\/\/thepostrace.com\/blog\/tableau-allure-marathon\/"},"modified":"2025-11-21T00:09:02","modified_gmt":"2025-11-20T23:09:02","slug":"tableau-allure-marathon","status":"publish","type":"post","link":"https:\/\/thepostrace.com\/en\/blog\/tableau-allure-marathon\/","title":{"rendered":"Marathon pace chart: anticipate your pace and passage times"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"42589\" class=\"elementor elementor-42589 elementor-42517\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-c5c62b7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5c62b7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-735fd91\" data-id=\"735fd91\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-88f017e elementor-widget elementor-widget-heading\" data-id=\"88f017e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\ud83c\udfc3 Marathon pace chart: anticipate your pace and passage times\n<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e7bc72 elementor-widget elementor-widget-text-editor\" data-id=\"8e7bc72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Whether you&#8217;re aiming for a time or just want to finish your first marathon, one thing&#8217;s for sure: pace is the key to getting to the finish line without blowing up.<br><strong>But how do you know whether you should be running at 6 minutes, 6 minutes 30 or 7 minutes per kilometer?<\/strong> And above all, how do you stick to it from start to finish?<\/p><p>\ud83d\udc49 That&#8217;s where <strong>the marathon pace chart<\/strong> comes in.<br>It lets you visualize, anticipate and manage your pace over 42.195 km.<\/p><p>In this article, you&#8217;ll find<strong> ready-to-use charts for 5 objective times<\/strong> (from 3h to 5h), tips on how to use them effectively, and even a bonus to <strong>turn your marathon rp<\/strong> into a printed souvenir with The Post Trace.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c42939 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9c42939\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.elementor-products-grid&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;marker_view&quot;:&quot;numbers&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\r\n\t\t\t\t\t\t<div class=\"elementor-toc__header-title\">\r\n\t\t\t\tTable of contents\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__9c42939\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-down\"><\/i><\/div>\r\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__9c42939\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-up\"><\/i><\/div>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<div id=\"elementor-toc__9c42939\" class=\"elementor-toc__body\">\r\n\t\t\t<div class=\"elementor-toc__spinner-container\">\r\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-657bd7c elementor-widget elementor-widget-text-editor\" data-id=\"657bd7c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"59\" data-end=\"107\">\ud83e\udded What is the purpose of a marathon pace chart?<\/h2><h3 data-start=\"109\" data-end=\"165\">Understanding pace: min\/km, km\/h, passage time<\/h3><p data-start=\"167\" data-end=\"435\"><strong data-start=\"169\" data-end=\"179\">Pace<\/strong> is the time it takes you to cover 1 kilometer. It is expressed in <strong data-start=\"254\" data-end=\"264\">min\/km<\/strong>.<br data-start=\"265\" data-end=\"268\">For example, a pace of <strong data-start=\"295\" data-end=\"310\">6:00 min\/km<\/strong> means that it takes you 6 minutes to run 1 km. Conversely, <strong data-start=\"376\" data-end=\"387\">speed<\/strong> (in km\/h) is more common among cyclists.  <\/p><p data-start=\"437\" data-end=\"731\">Another important concept is <strong data-start=\"467\" data-end=\"487\">passage times<\/strong>. They indicate when you should pass key points on the course (5 km, 10 km, half-marathon, etc.) if you keep to your planned pace. <br data-start=\"632\" data-end=\"635\">\ud83d\udc49 A gait chart brings these three elements together to give you a clear view of your run.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8930b26 elementor-widget elementor-widget-html\" data-id=\"8930b26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t <div class=\"table\"> <h2>Marathon pace simulator based on your target times<\/h2>\n\n  <label for=\"timeRange\">Total Time : <span id=\"timeDisplay\">4h00<\/span><\/label>\n  <input type=\"range\" id=\"timeRange\" min=\"120\" max=\"420\" value=\"240\">\n\n  <div class=\"output\">\n    Average speed: <span id=\"paceDisplay\">5:41<\/span> \/km\n  <\/div>\n\n  <h3>Time taken every 5 km<\/h3>\n  <div class=\"split-table\" id=\"splits\"><\/div>\n\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-691e8e2 elementor-widget elementor-widget-text-editor\" data-id=\"691e8e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"738\" data-end=\"804\">Why visualizing your pace helps you manage your run better<\/h3><p data-start=\"806\" data-end=\"1036\">Running a marathon isn&#8217;t just about putting one foot in front of the other for 42 km.<br data-start=\"889\" data-end=\"892\">Above all, it&#8217;s about <strong data-start=\"913\" data-end=\"933\">managing your effort<\/strong> over time. Too fast at the start? You risk hitting the wall in the 30th km. Too slow? You&#8217;ll end up frustrated.    <\/p><p data-start=\"1038\" data-end=\"1102\">The speed chart becomes <strong data-start=\"1072\" data-end=\"1087\">your compass<\/strong>. It helps you : <\/p><ul data-start=\"1103\" data-end=\"1187\"><li data-start=\"1103\" data-end=\"1128\"><p data-start=\"1105\" data-end=\"1128\">Keeping a steady rhythm<\/p><\/li><li data-start=\"1129\" data-end=\"1158\"><p data-start=\"1131\" data-end=\"1158\">Adjust as you go<\/p><\/li><li data-start=\"1159\" data-end=\"1187\"><p data-start=\"1161\" data-end=\"1187\">Anticipating key moments<\/p><\/li><\/ul><p data-start=\"1189\" data-end=\"1271\">It&#8217;s as much a mental tool as a physical one: <strong data-start=\"1232\" data-end=\"1270\">see where you are, know where you&#8217;re going<\/strong>.<\/p><h3 data-start=\"1278\" data-end=\"1309\">Predicting your pace = avoiding explosions<\/h3><p data-start=\"1311\" data-end=\"1533\">Marathon runners who explode rarely do so because of a lack of training, but rather <strong data-start=\"1391\" data-end=\"1430\">because of poor pace management<\/strong>.<br data-start=\"1431\" data-end=\"1434\">The board helps you avoid this. It becomes a reassuring ally, especially for a first marathon. It tells you:  <\/p><ul data-start=\"1534\" data-end=\"1671\"><li data-start=\"1534\" data-end=\"1580\"><p data-start=\"1536\" data-end=\"1580\">If you&#8217;re ahead of schedule or behind schedule<\/p><\/li><li data-start=\"1581\" data-end=\"1626\"><p data-start=\"1583\" data-end=\"1626\">If you need to slow down, maintain, or relaunch<\/p><\/li><li data-start=\"1627\" data-end=\"1671\"><p data-start=\"1629\" data-end=\"1671\">That everything&#8217;s fine&#8230; or that you need to adapt<\/p><\/li><\/ul><p data-start=\"1673\" data-end=\"1803\"><strong data-start=\"1676\" data-end=\"1686\">\ud83d\udca1 Tip<\/strong>: print out your chart and slip it into your belt or stick it on your watch to check it out during the race.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97d97d3 elementor-widget elementor-widget-heading\" data-id=\"97d97d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Marathon pace table\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59cf36d elementor-widget elementor-widget-html\" data-id=\"59cf36d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<table style=\"border-collapse: collapse; width: 100%; font-family: Arial, sans-serif;\">\n  <thead>\n    <tr style=\"background-color: #f0f0f0;\">\n      <th style=\"border: 1px solid #ddd; padding: 8px;\">Marathon time<\/th>\n      <th style=\"border: 1px solid #ddd; padding: 8px;\">Pace (min\/km)<\/th>\n      <th style=\"border: 1px solid #ddd; padding: 8px;\">Speed (km\/h)<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr><td style=\"border: 1px solid #ddd; padding: 8px;\">2:00<\/td><td style=\"border: 1px solid #ddd; padding: 8px;\">2:51<\/td><td style=\"border: 1px solid #ddd; padding: 8px;\">21.1<\/td><\/tr>\n    <tr><td>2:05<\/td><td>2:58<\/td><td>20.25<\/td><\/tr>\n    <tr><td>2:10<\/td><td>3:05<\/td><td>19.47<\/td><\/tr>\n    <tr><td>2:15<\/td><td>3:12<\/td><td>18.75<\/td><\/tr>\n    <tr><td>2:20<\/td><td>3:19<\/td><td>18.08<\/td><\/tr>\n    <tr><td>2:25<\/td><td>3:26<\/td><td>17.46<\/td><\/tr>\n    <tr><td>2:30<\/td><td>3:33<\/td><td>16.88<\/td><\/tr>\n    <tr><td>2:35<\/td><td>3:40<\/td><td>16.33<\/td><\/tr>\n    <tr><td>2:40<\/td><td>3:48<\/td><td>15.82<\/td><\/tr>\n    <tr><td>2:45<\/td><td>3:55<\/td><td>15.34<\/td><\/tr>\n    <tr><td>2:50<\/td><td>4:02<\/td><td>14.89<\/td><\/tr>\n    <tr><td>2:55<\/td><td>4:09<\/td><td>14.47<\/td><\/tr>\n    <tr><td>3:00<\/td><td>4:16<\/td><td>14.06<\/td><\/tr>\n    <tr><td>3:05<\/td><td>4:23<\/td><td>13.68<\/td><\/tr>\n    <tr><td>3:10<\/td><td>4:30<\/td><td>13.32<\/td><\/tr>\n    <tr><td>3:15<\/td><td>4:37<\/td><td>12.98<\/td><\/tr>\n    <tr><td>3:20<\/td><td>4:44<\/td><td>12.66<\/td><\/tr>\n    <tr><td>3:25<\/td><td>4:52<\/td><td>12.35<\/td><\/tr>\n    <tr><td>3:30<\/td><td>4:59<\/td><td>12.06<\/td><\/tr>\n    <tr><td>3:35<\/td><td>5:06<\/td><td>11.78<\/td><\/tr>\n    <tr><td>3:40<\/td><td>5:13<\/td><td>11.51<\/td><\/tr>\n    <tr><td>3:45<\/td><td>5:20<\/td><td>11.25<\/td><\/tr>\n    <tr><td>3:50<\/td><td>5:27<\/td><td>11.01<\/td><\/tr>\n    <tr><td>3:55<\/td><td>5:34<\/td><td>10.77<\/td><\/tr>\n    <tr><td>4:00<\/td><td>5:41<\/td><td>10.55<\/td><\/tr>\n    <tr><td>4:05<\/td><td>5:48<\/td><td>10.33<\/td><\/tr>\n    <tr><td>4:10<\/td><td>5:55<\/td><td>10.13<\/td><\/tr>\n    <tr><td>4:15<\/td><td>6:03<\/td><td>9.93<\/td><\/tr>\n    <tr><td>4:20<\/td><td>6:10<\/td><td>9.74<\/td><\/tr>\n    <tr><td>4:25<\/td><td>6:17<\/td><td>9.55<\/td><\/tr>\n    <tr><td>4:30<\/td><td>6:24<\/td><td>9.38<\/td><\/tr>\n    <tr><td>4:35<\/td><td>6:31<\/td><td>9.21<\/td><\/tr>\n    <tr><td>4:40<\/td><td>6:38<\/td><td>9.04<\/td><\/tr>\n    <tr><td>4:45<\/td><td>6:45<\/td><td>8.88<\/td><\/tr>\n    <tr><td>4:50<\/td><td>6:52<\/td><td>8.73<\/td><\/tr>\n    <tr><td>4:55<\/td><td>6:59<\/td><td>8.58<\/td><\/tr>\n    <tr><td>5:00<\/td><td>7:07<\/td><td>8.44<\/td><\/tr>\n    <tr><td>5:05<\/td><td>7:14<\/td><td>8.30<\/td><\/tr>\n    <tr><td>5:10<\/td><td>7:21<\/td><td>8.17<\/td><\/tr>\n    <tr><td>5:15<\/td><td>7:28<\/td><td>8.04<\/td><\/tr>\n    <tr><td>5:20<\/td><td>7:35<\/td><td>7.91<\/td><\/tr>\n    <tr><td>5:25<\/td><td>7:42<\/td><td>7.79<\/td><\/tr>\n    <tr><td>5:30<\/td><td>7:49<\/td><td>7.67<\/td><\/tr>\n    <tr><td>5:35<\/td><td>7:56<\/td><td>7.56<\/td><\/tr>\n    <tr><td>5:40<\/td><td>8:03<\/td><td>7.45<\/td><\/tr>\n    <tr><td>5:45<\/td><td>8:11<\/td><td>7.34<\/td><\/tr>\n    <tr><td>5:50<\/td><td>8:18<\/td><td>7.23<\/td><\/tr>\n    <tr><td>5:55<\/td><td>8:25<\/td><td>7.13<\/td><\/tr>\n    <tr><td>6:00<\/td><td>8:32<\/td><td>7.03<\/td><\/tr>\n    <tr><td>6:05<\/td><td>8:39<\/td><td>6.94<\/td><\/tr>\n    <tr><td>6:10<\/td><td>8:46<\/td><td>6.84<\/td><\/tr>\n    <tr><td>6:15<\/td><td>8:53<\/td><td>6.75<\/td><\/tr>\n    <tr><td>6:20<\/td><td>9:00<\/td><td>6.66<\/td><\/tr>\n    <tr><td>6:25<\/td><td>9:07<\/td><td>6.58<\/td><\/tr>\n    <tr><td>6:30<\/td><td>9:15<\/td><td>6.49<\/td><\/tr>\n    <tr><td>6:35<\/td><td>9:22<\/td><td>6.41<\/td><\/tr>\n    <tr><td>6:40<\/td><td>9:29<\/td><td>6.33<\/td><\/tr>\n    <tr><td>6:45<\/td><td>9:36<\/td><td>6.25<\/td><\/tr>\n    <tr><td>6:50<\/td><td>9:43<\/td><td>6.17<\/td><\/tr>\n    <tr><td>6:55<\/td><td>9:50<\/td><td>6.10<\/td><\/tr>\n    <tr><td>7:00<\/td><td>9:57<\/td><td>6.03<\/td><\/tr>\n  <\/tbody>\n<\/table>\n\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-69c864e elementor-widget elementor-widget-text-editor\" data-id=\"69c864e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"303\" data-end=\"363\">\ud83d\udcca Gait tables for 5 classic objective beats<\/h2><p data-start=\"365\" data-end=\"611\">Do you know roughly how long you&#8217;d like to finish your marathon?<br data-start=\"436\" data-end=\"439\">These <strong data-start=\"443\" data-end=\"465\">handy charts<\/strong> help you visualize <strong data-start=\"488\" data-end=\"508\">your target pace<\/strong>, both in terms of pace (min\/km), speed (km\/h) and <strong data-start=\"564\" data-end=\"610\">time taken to complete the main kilometers<\/strong>.<\/p><p data-start=\"613\" data-end=\"694\"><em data-start=\"616\" data-end=\"694\">\ud83d\udca1 Tip: print out your board or take a photo to use on the big day.<\/em><\/p><hr data-start=\"696\" data-end=\"699\"><h3 data-start=\"701\" data-end=\"767\">\ud83c\udfaf Marathon target: 5h00 (pace 7:07\/km, speed 8.4 km\/h)<\/h3><div class=\"_tableContainer_80l1q_1\"><div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\"><table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"769\" data-end=\"1152\"><thead data-start=\"769\" data-end=\"800\"><tr data-start=\"769\" data-end=\"800\"><th data-start=\"769\" data-end=\"780\" data-col-size=\"sm\">Distance<\/th><th data-start=\"780\" data-end=\"800\" data-col-size=\"sm\">Passage time<\/th><\/tr><\/thead><tbody data-start=\"833\" data-end=\"1152\"><tr data-start=\"833\" data-end=\"864\"><td data-start=\"833\" data-end=\"844\" data-col-size=\"sm\">5 km<\/td><td data-col-size=\"sm\" data-start=\"844\" data-end=\"864\">35:35<\/td><\/tr><tr data-start=\"865\" data-end=\"896\"><td data-start=\"865\" data-end=\"876\" data-col-size=\"sm\">10 km<\/td><td data-col-size=\"sm\" data-start=\"876\" data-end=\"896\">1:11:10<\/td><\/tr><tr data-start=\"897\" data-end=\"928\"><td data-start=\"897\" data-end=\"908\" data-col-size=\"sm\">15 km<\/td><td data-col-size=\"sm\" data-start=\"908\" data-end=\"928\">1:46:45<\/td><\/tr><tr data-start=\"929\" data-end=\"960\"><td data-start=\"929\" data-end=\"940\" data-col-size=\"sm\">20 km<\/td><td data-col-size=\"sm\" data-start=\"940\" data-end=\"960\">2:22:20<\/td><\/tr><tr data-start=\"961\" data-end=\"992\"><td data-start=\"961\" data-end=\"972\" data-col-size=\"sm\">Semi<\/td><td data-col-size=\"sm\" data-start=\"972\" data-end=\"992\">2:30:14<\/td><\/tr><tr data-start=\"993\" data-end=\"1024\"><td data-start=\"993\" data-end=\"1004\" data-col-size=\"sm\">25 km<\/td><td data-col-size=\"sm\" data-start=\"1004\" data-end=\"1024\">2:57:55<\/td><\/tr><tr data-start=\"1025\" data-end=\"1056\"><td data-start=\"1025\" data-end=\"1036\" data-col-size=\"sm\">30 km<\/td><td data-col-size=\"sm\" data-start=\"1036\" data-end=\"1056\">3:33:30<\/td><\/tr><tr data-start=\"1057\" data-end=\"1088\"><td data-start=\"1057\" data-end=\"1068\" data-col-size=\"sm\">35 km<\/td><td data-col-size=\"sm\" data-start=\"1068\" data-end=\"1088\">4:09:05<\/td><\/tr><tr data-start=\"1089\" data-end=\"1120\"><td data-start=\"1089\" data-end=\"1100\" data-col-size=\"sm\">40 km<\/td><td data-col-size=\"sm\" data-start=\"1100\" data-end=\"1120\">4:44:40<\/td><\/tr><tr data-start=\"1121\" data-end=\"1152\"><td data-start=\"1121\" data-end=\"1132\" data-col-size=\"sm\">42.195 km<\/td><td data-col-size=\"sm\" data-start=\"1132\" data-end=\"1152\">5:00:00<\/td><\/tr><\/tbody><\/table><div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\"><div class=\"absolute end-0 flex items-end\"> <\/div><\/div><\/div><\/div><hr data-start=\"1154\" data-end=\"1157\"><h3 data-start=\"1159\" data-end=\"1225\">\ud83c\udfaf Marathon target: 4h30 (pace 6:23\/km, speed 9.4 km\/h)<\/h3><div class=\"_tableContainer_80l1q_1\"><div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\"><table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"1227\" data-end=\"1610\"><thead data-start=\"1227\" data-end=\"1258\"><tr data-start=\"1227\" data-end=\"1258\"><th data-start=\"1227\" data-end=\"1238\" data-col-size=\"sm\">Distance<\/th><th data-start=\"1238\" data-end=\"1258\" data-col-size=\"sm\">Passage time<\/th><\/tr><\/thead><tbody data-start=\"1291\" data-end=\"1610\"><tr data-start=\"1291\" data-end=\"1322\"><td data-start=\"1291\" data-end=\"1302\" data-col-size=\"sm\">5 km<\/td><td data-col-size=\"sm\" data-start=\"1302\" data-end=\"1322\">31:55<\/td><\/tr><tr data-start=\"1323\" data-end=\"1354\"><td data-start=\"1323\" data-end=\"1334\" data-col-size=\"sm\">10 km<\/td><td data-col-size=\"sm\" data-start=\"1334\" data-end=\"1354\">1:03:50<\/td><\/tr><tr data-start=\"1355\" data-end=\"1386\"><td data-start=\"1355\" data-end=\"1366\" data-col-size=\"sm\">15 km<\/td><td data-col-size=\"sm\" data-start=\"1366\" data-end=\"1386\">1:35:45<\/td><\/tr><tr data-start=\"1387\" data-end=\"1418\"><td data-start=\"1387\" data-end=\"1398\" data-col-size=\"sm\">20 km<\/td><td data-col-size=\"sm\" data-start=\"1398\" data-end=\"1418\">2:07:40<\/td><\/tr><tr data-start=\"1419\" data-end=\"1450\"><td data-start=\"1419\" data-end=\"1430\" data-col-size=\"sm\">Semi<\/td><td data-col-size=\"sm\" data-start=\"1430\" data-end=\"1450\">2:15:36<\/td><\/tr><tr data-start=\"1451\" data-end=\"1482\"><td data-start=\"1451\" data-end=\"1462\" data-col-size=\"sm\">25 km<\/td><td data-col-size=\"sm\" data-start=\"1462\" data-end=\"1482\">2:39:35<\/td><\/tr><tr data-start=\"1483\" data-end=\"1514\"><td data-start=\"1483\" data-end=\"1494\" data-col-size=\"sm\">30 km<\/td><td data-col-size=\"sm\" data-start=\"1494\" data-end=\"1514\">3:11:30<\/td><\/tr><tr data-start=\"1515\" data-end=\"1546\"><td data-start=\"1515\" data-end=\"1526\" data-col-size=\"sm\">35 km<\/td><td data-col-size=\"sm\" data-start=\"1526\" data-end=\"1546\">3:43:25<\/td><\/tr><tr data-start=\"1547\" data-end=\"1578\"><td data-start=\"1547\" data-end=\"1558\" data-col-size=\"sm\">40 km<\/td><td data-col-size=\"sm\" data-start=\"1558\" data-end=\"1578\">4:15:20<\/td><\/tr><tr data-start=\"1579\" data-end=\"1610\"><td data-start=\"1579\" data-end=\"1590\" data-col-size=\"sm\">42.195 km<\/td><td data-col-size=\"sm\" data-start=\"1590\" data-end=\"1610\">4:30:00<\/td><\/tr><\/tbody><\/table><div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\"><div class=\"absolute end-0 flex items-end\"> <\/div><\/div><\/div><\/div><hr data-start=\"1612\" data-end=\"1615\"><h3 data-start=\"1617\" data-end=\"1684\">\ud83c\udfaf Marathon target: 4h00 (pace 5:41\/km, speed 10.6 km\/h)<\/h3><div class=\"_tableContainer_80l1q_1\"><div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\"><table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"1686\" data-end=\"2069\"><thead data-start=\"1686\" data-end=\"1717\"><tr data-start=\"1686\" data-end=\"1717\"><th data-start=\"1686\" data-end=\"1697\" data-col-size=\"sm\">Distance<\/th><th data-start=\"1697\" data-end=\"1717\" data-col-size=\"sm\">Passage time<\/th><\/tr><\/thead><tbody data-start=\"1750\" data-end=\"2069\"><tr data-start=\"1750\" data-end=\"1781\"><td data-start=\"1750\" data-end=\"1761\" data-col-size=\"sm\">5 km<\/td><td data-col-size=\"sm\" data-start=\"1761\" data-end=\"1781\">28:25<\/td><\/tr><tr data-start=\"1782\" data-end=\"1813\"><td data-start=\"1782\" data-end=\"1793\" data-col-size=\"sm\">10 km<\/td><td data-col-size=\"sm\" data-start=\"1793\" data-end=\"1813\">56:50<\/td><\/tr><tr data-start=\"1814\" data-end=\"1845\"><td data-start=\"1814\" data-end=\"1825\" data-col-size=\"sm\">15 km<\/td><td data-col-size=\"sm\" data-start=\"1825\" data-end=\"1845\">1:25:15<\/td><\/tr><tr data-start=\"1846\" data-end=\"1877\"><td data-start=\"1846\" data-end=\"1857\" data-col-size=\"sm\">20 km<\/td><td data-col-size=\"sm\" data-start=\"1857\" data-end=\"1877\">1:53:40<\/td><\/tr><tr data-start=\"1878\" data-end=\"1909\"><td data-start=\"1878\" data-end=\"1889\" data-col-size=\"sm\">Semi<\/td><td data-col-size=\"sm\" data-start=\"1889\" data-end=\"1909\">2:00:20<\/td><\/tr><tr data-start=\"1910\" data-end=\"1941\"><td data-start=\"1910\" data-end=\"1921\" data-col-size=\"sm\">25 km<\/td><td data-col-size=\"sm\" data-start=\"1921\" data-end=\"1941\">2:22:05<\/td><\/tr><tr data-start=\"1942\" data-end=\"1973\"><td data-start=\"1942\" data-end=\"1953\" data-col-size=\"sm\">30 km<\/td><td data-col-size=\"sm\" data-start=\"1953\" data-end=\"1973\">2:50:30<\/td><\/tr><tr data-start=\"1974\" data-end=\"2005\"><td data-start=\"1974\" data-end=\"1985\" data-col-size=\"sm\">35 km<\/td><td data-col-size=\"sm\" data-start=\"1985\" data-end=\"2005\">3:18:55<\/td><\/tr><tr data-start=\"2006\" data-end=\"2037\"><td data-start=\"2006\" data-end=\"2017\" data-col-size=\"sm\">40 km<\/td><td data-col-size=\"sm\" data-start=\"2017\" data-end=\"2037\">3:47:20<\/td><\/tr><tr data-start=\"2038\" data-end=\"2069\"><td data-start=\"2038\" data-end=\"2049\" data-col-size=\"sm\">42.195 km<\/td><td data-col-size=\"sm\" data-start=\"2049\" data-end=\"2069\">4:00:00<\/td><\/tr><\/tbody><\/table><div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\"><div class=\"absolute end-0 flex items-end\"> <\/div><\/div><\/div><\/div><hr data-start=\"2071\" data-end=\"2074\"><h3 data-start=\"2076\" data-end=\"2143\">\ud83c\udfaf Marathon target: 3h30 (pace 4:58\/km, speed 12.1 km\/h)<\/h3><div class=\"_tableContainer_80l1q_1\"><div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\"><table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2145\" data-end=\"2528\"><thead data-start=\"2145\" data-end=\"2176\"><tr data-start=\"2145\" data-end=\"2176\"><th data-start=\"2145\" data-end=\"2156\" data-col-size=\"sm\">Distance<\/th><th data-start=\"2156\" data-end=\"2176\" data-col-size=\"sm\">Passage time<\/th><\/tr><\/thead><tbody data-start=\"2209\" data-end=\"2528\"><tr data-start=\"2209\" data-end=\"2240\"><td data-start=\"2209\" data-end=\"2220\" data-col-size=\"sm\">5 km<\/td><td data-col-size=\"sm\" data-start=\"2220\" data-end=\"2240\">24:50<\/td><\/tr><tr data-start=\"2241\" data-end=\"2272\"><td data-start=\"2241\" data-end=\"2252\" data-col-size=\"sm\">10 km<\/td><td data-col-size=\"sm\" data-start=\"2252\" data-end=\"2272\">49:40<\/td><\/tr><tr data-start=\"2273\" data-end=\"2304\"><td data-start=\"2273\" data-end=\"2284\" data-col-size=\"sm\">15 km<\/td><td data-col-size=\"sm\" data-start=\"2284\" data-end=\"2304\">1:14:30<\/td><\/tr><tr data-start=\"2305\" data-end=\"2336\"><td data-start=\"2305\" data-end=\"2316\" data-col-size=\"sm\">20 km<\/td><td data-col-size=\"sm\" data-start=\"2316\" data-end=\"2336\">1:39:20<\/td><\/tr><tr data-start=\"2337\" data-end=\"2368\"><td data-start=\"2337\" data-end=\"2348\" data-col-size=\"sm\">Semi<\/td><td data-col-size=\"sm\" data-start=\"2348\" data-end=\"2368\">1:45:30<\/td><\/tr><tr data-start=\"2369\" data-end=\"2400\"><td data-start=\"2369\" data-end=\"2380\" data-col-size=\"sm\">25 km<\/td><td data-col-size=\"sm\" data-start=\"2380\" data-end=\"2400\">2:04:10<\/td><\/tr><tr data-start=\"2401\" data-end=\"2432\"><td data-start=\"2401\" data-end=\"2412\" data-col-size=\"sm\">30 km<\/td><td data-col-size=\"sm\" data-start=\"2412\" data-end=\"2432\">2:29:00<\/td><\/tr><tr data-start=\"2433\" data-end=\"2464\"><td data-start=\"2433\" data-end=\"2444\" data-col-size=\"sm\">35 km<\/td><td data-col-size=\"sm\" data-start=\"2444\" data-end=\"2464\">2:53:50<\/td><\/tr><tr data-start=\"2465\" data-end=\"2496\"><td data-start=\"2465\" data-end=\"2476\" data-col-size=\"sm\">40 km<\/td><td data-col-size=\"sm\" data-start=\"2476\" data-end=\"2496\">3:18:40<\/td><\/tr><tr data-start=\"2497\" data-end=\"2528\"><td data-start=\"2497\" data-end=\"2508\" data-col-size=\"sm\">42.195 km<\/td><td data-col-size=\"sm\" data-start=\"2508\" data-end=\"2528\">3:30:00<\/td><\/tr><\/tbody><\/table><div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\"><div class=\"absolute end-0 flex items-end\"> <\/div><\/div><\/div><\/div><hr data-start=\"2530\" data-end=\"2533\"><h3 data-start=\"2535\" data-end=\"2602\">\ud83c\udfaf Marathon target: 3h00 (pace 4:15\/km, speed 14.1 km\/h)<\/h3><div class=\"_tableContainer_80l1q_1\"><div class=\"_tableWrapper_80l1q_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\"><table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2604\" data-end=\"2987\"><thead data-start=\"2604\" data-end=\"2635\"><tr data-start=\"2604\" data-end=\"2635\"><th data-start=\"2604\" data-end=\"2615\" data-col-size=\"sm\">Distance<\/th><th data-start=\"2615\" data-end=\"2635\" data-col-size=\"sm\">Passage time<\/th><\/tr><\/thead><tbody data-start=\"2668\" data-end=\"2987\"><tr data-start=\"2668\" data-end=\"2699\"><td data-start=\"2668\" data-end=\"2679\" data-col-size=\"sm\">5 km<\/td><td data-col-size=\"sm\" data-start=\"2679\" data-end=\"2699\">21:15<\/td><\/tr><tr data-start=\"2700\" data-end=\"2731\"><td data-start=\"2700\" data-end=\"2711\" data-col-size=\"sm\">10 km<\/td><td data-col-size=\"sm\" data-start=\"2711\" data-end=\"2731\">42:30<\/td><\/tr><tr data-start=\"2732\" data-end=\"2763\"><td data-start=\"2732\" data-end=\"2743\" data-col-size=\"sm\">15 km<\/td><td data-col-size=\"sm\" data-start=\"2743\" data-end=\"2763\">1:03:45<\/td><\/tr><tr data-start=\"2764\" data-end=\"2795\"><td data-start=\"2764\" data-end=\"2775\" data-col-size=\"sm\">20 km<\/td><td data-col-size=\"sm\" data-start=\"2775\" data-end=\"2795\">1:25:00<\/td><\/tr><tr data-start=\"2796\" data-end=\"2827\"><td data-start=\"2796\" data-end=\"2807\" data-col-size=\"sm\">Semi<\/td><td data-col-size=\"sm\" data-start=\"2807\" data-end=\"2827\">1:29:45<\/td><\/tr><tr data-start=\"2828\" data-end=\"2859\"><td data-start=\"2828\" data-end=\"2839\" data-col-size=\"sm\">25 km<\/td><td data-col-size=\"sm\" data-start=\"2839\" data-end=\"2859\">1:46:15<\/td><\/tr><tr data-start=\"2860\" data-end=\"2891\"><td data-start=\"2860\" data-end=\"2871\" data-col-size=\"sm\">30 km<\/td><td data-col-size=\"sm\" data-start=\"2871\" data-end=\"2891\">2:07:30<\/td><\/tr><tr data-start=\"2892\" data-end=\"2923\"><td data-start=\"2892\" data-end=\"2903\" data-col-size=\"sm\">35 km<\/td><td data-col-size=\"sm\" data-start=\"2903\" data-end=\"2923\">2:28:45<\/td><\/tr><tr data-start=\"2924\" data-end=\"2955\"><td data-start=\"2924\" data-end=\"2935\" data-col-size=\"sm\">40 km<\/td><td data-col-size=\"sm\" data-start=\"2935\" data-end=\"2955\">2:50:00<\/td><\/tr><tr data-start=\"2956\" data-end=\"2987\"><td data-start=\"2956\" data-end=\"2967\" data-col-size=\"sm\">42.195 km<\/td><td data-col-size=\"sm\" data-start=\"2967\" data-end=\"2987\">3:00:00<\/td><\/tr><\/tbody><\/table><div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\"><div class=\"absolute end-0 flex items-end\"> <\/div><\/div><\/div><\/div><hr data-start=\"2989\" data-end=\"2992\"><p data-start=\"2994\" data-end=\"3207\">These benchmarks help you to <strong data-start=\"3023\" data-end=\"3040\">stay on course<\/strong> during the race, without relying solely on your watch.<br data-start=\"3096\" data-end=\"3099\">You can even <strong data-start=\"3116\" data-end=\"3153\">adapt<\/strong> them <strong data-start=\"3116\" data-end=\"3153\">to your own goal<\/strong> if you&#8217;re aiming for 4:15 or 3:45, by interpolating the data.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-41a6c2e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"41a6c2e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e4d60c8\" data-id=\"e4d60c8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-541cbca elementor-widget elementor-widget-text-editor\" data-id=\"541cbca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"53\" data-end=\"115\">\ud83c\udfaf How to use these tables before and during the race<\/h2><h3 data-start=\"117\" data-end=\"174\">\ud83c\udfc3 Before the race: a valuable training tool<\/h3><p data-start=\"176\" data-end=\"291\">Pace charts aren&#8217;t just for D-day. You can use them <strong data-start=\"250\" data-end=\"284\">throughout your preparation<\/strong> to :<\/p><ul data-start=\"293\" data-end=\"468\"><li data-start=\"293\" data-end=\"346\"><p data-start=\"295\" data-end=\"346\"><strong data-start=\"295\" data-end=\"322\">Test your target pace<\/strong> on long outings<\/p><\/li><li data-start=\"347\" data-end=\"396\"><p data-start=\"349\" data-end=\"396\"><strong data-start=\"349\" data-end=\"373\">Validating your goal<\/strong> after a half-marathon<\/p><\/li><li data-start=\"397\" data-end=\"468\"><p data-start=\"399\" data-end=\"468\"><strong data-start=\"399\" data-end=\"423\">Get used to the pace<\/strong> you&#8217;ll have to keep up for 3, 4 or 5 hours<\/p><\/li><\/ul><p data-start=\"470\" data-end=\"662\">For example, if you&#8217;re aiming for 4h30 (6:23\/km), add 30 to 45-minute portions at this pace to your long sessions.<br data-start=\"590\" data-end=\"593\">\ud83d\udca1 Goal: make this pace <strong data-start=\"633\" data-end=\"661\">natural and comfortable.<\/strong><\/p><h3 data-start=\"669\" data-end=\"734\">\ud83d\udd50 D-Day: a practical guide to help you get off to a good start<\/h3><p data-start=\"736\" data-end=\"904\">At the start of a marathon, between the adrenalin and the other runners, <strong data-start=\"802\" data-end=\"835\">everything pushes you to go too fast<\/strong>.<br data-start=\"836\" data-end=\"839\">The pace table helps you <strong data-start=\"868\" data-end=\"886\">stay on course<\/strong>, especially :<\/p><ul data-start=\"905\" data-end=\"1023\"><li data-start=\"905\" data-end=\"946\"><p data-start=\"907\" data-end=\"946\">At <strong data-start=\"911\" data-end=\"946\">crossing points every 5 km<\/strong><\/p><\/li><li data-start=\"947\" data-end=\"986\"><p data-start=\"949\" data-end=\"986\">The <strong data-start=\"952\" data-end=\"969\">half-marathon<\/strong>, often decisive<\/p><\/li><li data-start=\"987\" data-end=\"1023\"><p data-start=\"989\" data-end=\"1023\">Moments of doubt (30th, 35th km)<\/p><\/li><\/ul><p data-start=\"1025\" data-end=\"1173\">You can compare your actual time with the planned theoretical time. If you&#8217;re ahead: slow down a little. If you&#8217;re late: don&#8217;t panic, just stay on schedule.  <\/p><h3 data-start=\"1180\" data-end=\"1229\">\ud83e\udde0 Adapt your pace to the reality of the terrain<\/h3><p data-start=\"1231\" data-end=\"1381\">The painting gives you a <strong data-start=\"1254\" data-end=\"1263\">framework<\/strong>, but it doesn&#8217;t replace <strong data-start=\"1289\" data-end=\"1307\">your sensations<\/strong>.<br data-start=\"1308\" data-end=\"1311\">Sometimes it&#8217;s hot, sometimes it&#8217;s raining, sometimes the course climbs&#8230; In these cases:<\/p><ul data-start=\"1382\" data-end=\"1483\"><li data-start=\"1382\" data-end=\"1415\"><p data-start=\"1384\" data-end=\"1415\">Keep <strong data-start=\"1390\" data-end=\"1415\">a safety margin<\/strong><\/p><\/li><li data-start=\"1416\" data-end=\"1447\"><p data-start=\"1418\" data-end=\"1447\">Listen to your body<\/p><\/li><li data-start=\"1448\" data-end=\"1483\"><p data-start=\"1450\" data-end=\"1483\">Don&#8217;t go for the clock at all costs<\/p><\/li><\/ul><p data-start=\"1485\" data-end=\"1566\">What counts is <strong data-start=\"1509\" data-end=\"1526\">finishing well<\/strong>, not blowing up over 3 minutes gained.<\/p><p data-start=\"1573\" data-end=\"1796\">\ud83d\udca1 <strong data-start=\"1576\" data-end=\"1644\">Practical tip: print out your chart or stick it on your watch<\/strong><br data-start=\"1644\" data-end=\"1647\">You can also pin it to your belt or write it on your forearm with a permanent marker.<br data-start=\"1738\" data-end=\"1741\">It will become your silent co-pilot during the race.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-66f80ae elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"66f80ae\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-abba9df\" data-id=\"abba9df\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-03996dd elementor-widget elementor-widget-text-editor\" data-id=\"03996dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"216\" data-end=\"305\">\u231a Differences between average, instantaneous and real pace: don&#8217;t be fooled<\/h2><h3 data-start=\"307\" data-end=\"356\">\ud83c\udfa2 Instantaneous allure: unstable data<\/h3><p data-start=\"358\" data-end=\"528\">When you run with a GPS watch, it often displays your <strong data-start=\"425\" data-end=\"449\">pace in real time<\/strong>.<br data-start=\"450\" data-end=\"453\">But beware: this data is <strong data-start=\"487\" data-end=\"517\">often false or unstable<\/strong>, especially :<\/p><ul data-start=\"529\" data-end=\"668\"><li data-start=\"529\" data-end=\"587\"><p data-start=\"531\" data-end=\"587\">In tunnels, under trees or between buildings<\/p><\/li><li data-start=\"588\" data-end=\"628\"><p data-start=\"590\" data-end=\"628\">If you zigzag or slow down slightly<\/p><\/li><li data-start=\"629\" data-end=\"668\"><p data-start=\"631\" data-end=\"668\">If the GPS signal is weak or offset<\/p><\/li><\/ul><p data-start=\"670\" data-end=\"777\">\ud83d\udc49 Result: you can see your pace &#8220;jump&#8221; from 5:50 to 6:20\/km&#8230; even though you&#8217;re running perfectly steady.<\/p><hr data-start=\"779\" data-end=\"782\"><h3 data-start=\"784\" data-end=\"841\">\ud83d\udcca The average pace: more reliable&#8230; but to be interpreted<\/h3><p data-start=\"843\" data-end=\"1015\">The average pace displayed on your watch is <strong data-start=\"887\" data-end=\"928\">calculated since the start of the race<\/strong>.<br data-start=\"929\" data-end=\"932\">It is useful for <strong data-start=\"952\" data-end=\"981\">keeping an overview<\/strong>, but it also <strong data-start=\"993\" data-end=\"1013\">smoothes out any gaps<\/strong>:<\/p><ul data-start=\"1016\" data-end=\"1138\"><li data-start=\"1016\" data-end=\"1065\"><p data-start=\"1018\" data-end=\"1065\">Are you fast for the first few kilometres? She goes downhill <\/p><\/li><li data-start=\"1066\" data-end=\"1138\"><p data-start=\"1068\" data-end=\"1138\">Do you flinch at the end? It won&#8217;t come up fast enough to alert you <\/p><\/li><\/ul><p data-start=\"1140\" data-end=\"1300\">\ud83d\udca1 <em data-start=\"1143\" data-end=\"1154\">Example:<\/em> if you&#8217;re aiming for 4:30, your average pace should be around <strong data-start=\"1215\" data-end=\"1226\">6:23\/km<\/strong>. If it exceeds 6:35\/km after the 30th, it becomes complicated to catch up. <\/p><hr data-start=\"1302\" data-end=\"1305\"><h3 data-start=\"1307\" data-end=\"1366\">\ud83d\udd70\ufe0f The transit table: the only objective indicator<\/h3><p data-start=\"1368\" data-end=\"1518\">The most reliable is still&#8230; <strong data-start=\"1390\" data-end=\"1429\">your time at the milestones<\/strong>.<br data-start=\"1430\" data-end=\"1433\">By comparing your <strong data-start=\"1450\" data-end=\"1464\">real time<\/strong> with the one on the <strong data-start=\"1476\" data-end=\"1496\">pace board<\/strong>, you know exactly :<\/p><ul data-start=\"1519\" data-end=\"1590\"><li data-start=\"1519\" data-end=\"1544\"><p data-start=\"1521\" data-end=\"1544\">If you&#8217;re on the ball<\/p><\/li><li data-start=\"1545\" data-end=\"1590\"><p data-start=\"1547\" data-end=\"1590\">If you need to slow down, speed up or maintain<\/p><\/li><\/ul><p data-start=\"1592\" data-end=\"1688\">\ud83d\udc49 That&#8217;s why paintings remain an <strong data-start=\"1637\" data-end=\"1687\">indispensable complementary tool to the watch<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d2ff65 elementor-widget elementor-widget-text-editor\" data-id=\"4d2ff65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 data-start=\"169\" data-end=\"253\">\ud83d\uddbc\ufe0f And after the race? Turn your pace into a memory with The Post Trace <\/h2><p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-38127 aligncenter\" src=\"https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-300x300.webp\" alt=\"\" width=\"300\" height=\"300\" title=\"\" srcset=\"https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-300x300.webp 300w, https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-1024x1024.webp 1024w, https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-150x150.webp 150w, https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-768x768.webp 768w, https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-600x600.webp 600w, https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange-100x100.webp 100w, https:\/\/thepostrace.com\/wp-content\/uploads\/2022\/05\/Marathon-de-la-Loire-Outdoor-Orange.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p><h3 data-start=\"255\" data-end=\"297\">\ud83c\udf89 Your look tells your story<\/h3><p data-start=\"299\" data-end=\"477\">Every runner experiences his or her marathon differently. Whether you ran in <strong data-start=\"368\" data-end=\"384\">3 hours 10 minutes or 5 hours 45 minutes<\/strong>, whether you kept to your pace or adjusted your plan along the way, <strong data-start=\"450\" data-end=\"476\">your track record is unique<\/strong>. <\/p><p data-start=\"479\" data-end=\"645\">\ud83d\udc49 Your pace isn&#8217;t just a number.<br data-start=\"526\" data-end=\"529\">It&#8217;s your rhythm, your emotions, your highs, your lows. It&#8217;s what <strong data-start=\"596\" data-end=\"644\">makes your run an unforgettable memory<\/strong>. <\/p><h3 data-start=\"652\" data-end=\"717\">\ud83e\udded Visualize your performance on a customized poster<\/h3><p data-start=\"719\" data-end=\"835\">With <strong data-start=\"724\" data-end=\"742\">The Post Trace<\/strong>, you can turn your marathon into a <strong data-start=\"790\" data-end=\"820\">unique finisher&#8217;s poster<\/strong> displaying :<\/p><ul data-start=\"836\" data-end=\"1108\"><li data-start=\"836\" data-end=\"886\"><p data-start=\"838\" data-end=\"886\">The exact <strong data-start=\"841\" data-end=\"857\">GPS route<\/strong> you took<\/p><\/li><li data-start=\"887\" data-end=\"938\"><p data-start=\"889\" data-end=\"938\">Your <strong data-start=\"895\" data-end=\"910\">total time<\/strong> and <strong data-start=\"920\" data-end=\"938\">average pace<\/strong><\/p><\/li><li data-start=\"939\" data-end=\"993\"><p data-start=\"941\" data-end=\"993\">Symbolic <strong data-start=\"945\" data-end=\"965\">milestones<\/strong> (half, 30th km&#8230;)<\/p><\/li><li data-start=\"994\" data-end=\"1069\"><p data-start=\"996\" data-end=\"1069\">A <strong data-start=\"999\" data-end=\"1021\">personalized title<\/strong> (&#8220;Mon 1er marathon \u00e0 Lyon &#8211; 4h28 de bonheur&#8221;)<\/p><\/li><li data-start=\"1070\" data-end=\"1108\"><p data-start=\"1072\" data-end=\"1108\"><strong data-start=\"1076\" data-end=\"1086\">Photos<\/strong>, if you wish<\/p><\/li><\/ul><p data-start=\"1110\" data-end=\"1222\">Printed on <strong data-start=\"1123\" data-end=\"1163\">high-quality paper, aluminum or wood<\/strong>, it becomes a <strong data-start=\"1181\" data-end=\"1200\">proud object<\/strong> to display in your home.<\/p><h3 data-start=\"1229\" data-end=\"1269\">\ud83c\udf81 A gift for yourself&#8230; or for someone else<\/h3><p data-start=\"1271\" data-end=\"1423\">Have you just finished your first marathon? Have you accompanied a loved one to the end?<br data-start=\"1346\" data-end=\"1349\">The gift of a <strong data-start=\"1374\" data-end=\"1414\">personalized The Post Trace poster<\/strong> is : <\/p><ul data-start=\"1424\" data-end=\"1583\"><li data-start=\"1424\" data-end=\"1472\"><p data-start=\"1426\" data-end=\"1472\"><strong data-start=\"1426\" data-end=\"1446\">Anchoring the emotion of<\/strong> the race in reality<\/p><\/li><li data-start=\"1473\" data-end=\"1513\"><p data-start=\"1475\" data-end=\"1513\"><strong data-start=\"1475\" data-end=\"1513\">Celebrating effort and resilience<\/strong><\/p><\/li><li data-start=\"1514\" data-end=\"1583\"><p data-start=\"1516\" data-end=\"1583\">Keeping track of the <strong data-start=\"1542\" data-end=\"1583\">pace that carried you through to the end<\/strong><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-134a6d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"134a6d7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f462623\" data-id=\"f462623\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-2025f94 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2025f94\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-98daa21\" data-id=\"98daa21\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e8e849c elementor-widget elementor-widget-text-editor\" data-id=\"e8e849c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Other news :<\/h2><ul><li>10km pace table<\/li><li>Half marathon pace chart<\/li><li><a href=\"https:\/\/thepostrace.com\/en\/blog\/top-30-worlds-best-marathons\/?srsltid=AfmBOooYmfUVBleF3H6E3Oyw6bzAKaZsTkV3FhXOCSbNd9HJfLXGzGNi\">Top 30 of the world&#8217;s most beautiful marathons<\/a><\/li><\/ul><p> <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\ud83c\udfc3 Marathon pace chart: anticipate your pace and passage times Whether you&#8217;re aiming for a time or just want to finish your first marathon, one thing&#8217;s for sure: pace is the key to getting to the finish line without blowing up.But how do you know whether you should be running at 6 minutes, 6 minutes [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[88],"tags":[],"class_list":["post-42589","post","type-post","status-publish","format-standard","hentry","category-entrainement","desktop-align-center","tablet-align-left","mobile-align-left"],"acf":[],"_links":{"self":[{"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/posts\/42589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/comments?post=42589"}],"version-history":[{"count":18,"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/posts\/42589\/revisions"}],"predecessor-version":[{"id":49076,"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/posts\/42589\/revisions\/49076"}],"wp:attachment":[{"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/media?parent=42589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/categories?post=42589"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thepostrace.com\/en\/wp-json\/wp\/v2\/tags?post=42589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}