{"id":5152,"date":"2025-11-17T18:33:17","date_gmt":"2025-11-17T18:33:17","guid":{"rendered":"https:\/\/buddypacer.com\/?page_id=5152"},"modified":"2025-11-18T09:18:46","modified_gmt":"2025-11-18T09:18:46","slug":"tablas-ritmos","status":"publish","type":"page","link":"https:\/\/buddypacer.com\/cat\/tablas-ritmos\/","title":{"rendered":"Tablas ritmos"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"5152\" class=\"elementor elementor-5152\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3f1a6eb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3f1a6eb\" 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-0235e18\" data-id=\"0235e18\" 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-1fcef54 elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"1fcef54\" 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\">Tabla ritmos 5K, 10K, MM y Marat\u00f3n<\/h1>\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 class=\"elementor-section elementor-top-section elementor-element elementor-element-a1b8451 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a1b8451\" 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-a93097c\" data-id=\"a93097c\" 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-95ea68e elementor-widget elementor-widget-html\" data-id=\"95ea68e\" 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<!-- TIPOGRAF\u00cdA IBM PLEX SANS -->\n<link href=\"https:\/\/fonts.googleapis.com\/css2?family=IBM+Plex+Sans:wght@300;400;500;600;700&display=swap\" rel=\"stylesheet\">\n\n<style>\n  html {\n    scroll-behavior: smooth;\n  }\n\n  body {\n    font-family: 'IBM Plex Sans', sans-serif;\n  }\n\n  \/* BOTONES DE NAVEGACI\u00d3N *\/\n  .race-nav {\n    text-align: center;\n    margin: 20px 0 30px;\n    display: flex;\n    gap: 10px;\n    justify-content: center;\n    flex-wrap: wrap;\n  }\n\n  .race-nav a {\n    display: inline-block;\n    padding: 8px 16px;\n    border-radius: 10px;\n    text-decoration: none;\n    font-weight: 800;\n    font-family: 'IBM Plex Sans', sans-serif;\n    background: transparent;\n    border: 1px solid #ffffff;\n    color: #ffffff;\n    cursor: pointer;\n    transition: 0.2s;\n    font-size: 14px;\n    line-height: 1.2;\n  }\n\n  .race-nav a:hover {\n    background: #C6FC20;\n    color: #051022;\n    border-color: #C6FC20;\n  }\n\n  \/* TABLAS RITMOS *\/\n  table.bp-ritmos {\n    width: 100%;\n    border-collapse: collapse;\n    margin: 24px 0;\n    font-family: 'IBM Plex Sans', sans-serif;\n    font-size: 14px;\n  }\n\n  table.bp-ritmos th,\n  table.bp-ritmos td {\n    border: 1px solid #2f3a4a;\n    padding: 6px 8px;\n    text-align: center;\n  }\n\n  \/* CABECERAS *\/\n  table.bp-ritmos thead th {\n    background-color:trans!important; \/* azul oscuro Buddy Pacer *\/\n    color: #C6FC20 !important;           \/* texto verde Buddy Pacer *\/\n    font-weight: 600;\n  }\n\n  \/* FILAS *\/\n  table.bp-ritmos tbody td {\n    background-color: #051022;\n    color: #FFFFFF;\n  }\n\n  h2 {\n    margin-top: 40px;\n    font-family: 'IBM Plex Sans', sans-serif;\n    font-weight: 600;\n  }\n<\/style>\n\n<!-- BOTONES DE NAVEGACI\u00d3N -->\n<div class=\"race-nav\">\n  <a href=\"#tabla-5k\">5K<\/a>\n  <a href=\"#tabla-10k\">10K<\/a>\n  <a href=\"#tabla-21k\">1\/2 Marat\u00f3n<\/a>\n  <a href=\"#tabla-42k\">Marat\u00f3<\/a>\n<\/div>\n\n<!-- TABLA 5K -->\n<!-- TABLA 5K -->\n<h2 id=\"tabla-5k\">5K <\/h2>\n<p class=\"bp-explicacion\">\n  Para estar en condiciones de hacer el tiempo que indica la primera columna, deber\u00edas ser capaz de completar entre <strong> 8 y 10 repeticiones<\/strong> a los ritmos de 400, 800 y 1000m indicados\n<\/p>\n<table class=\"bp-ritmos\">\n\n  <thead>\n    <tr>\n      <th>Temps<\/th><th>400 m<\/th><th>800 m<\/th><th>1000 m<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr><td>0:14:27<\/td><td>1:04 \u2013 1:07<\/td><td>2:14 \u2013 2:19<\/td><td>2:51 \u2013 2:57<\/td><\/tr>\n    <tr><td>0:15:24<\/td><td>1:08 \u2013 1:11<\/td><td>2:22 \u2013 2:28<\/td><td>3:01 \u2013 3:08<\/td><\/tr>\n    <tr><td>0:16:22<\/td><td>1:12 \u2013 1:15<\/td><td>2:29 \u2013 2:37<\/td><td>3:12 \u2013 3:20<\/td><\/tr>\n    <tr><td>0:17:20<\/td><td>1:15 \u2013 1:20<\/td><td>2:37 \u2013 2:46<\/td><td>3:23 \u2013 3:30<\/td><\/tr>\n    <tr><td>0:18:18<\/td><td>1:19 \u2013 1:23<\/td><td>2:46 \u2013 2:54<\/td><td>3:32 \u2013 3:41<\/td><\/tr>\n    <tr><td>0:19:16<\/td><td>1:23 \u2013 1:27<\/td><td>2:55 \u2013 3:03<\/td><td>3:43 \u2013 3:53<\/td><\/tr>\n    <tr><td>0:20:13<\/td><td>1:27 \u2013 1:32<\/td><td>3:04 \u2013 3:10<\/td><td>3:50 \u2013 4:03<\/td><\/tr>\n    <tr><td>0:21:11<\/td><td>1:31 \u2013 1:35<\/td><td>3:09 \u2013 3:19<\/td><td>4:01 \u2013 4:15<\/td><\/tr>\n    <tr><td>0:22:09<\/td><td>1:34 \u2013 1:39<\/td><td>3:17 \u2013 3:28<\/td><td>4:12 \u2013 4:25<\/td><\/tr>\n    <tr><td>0:23:07<\/td><td>1:38 \u2013 1:43<\/td><td>3:25 \u2013 3:34<\/td><td>4:23 \u2013 4:37<\/td><\/tr>\n    <tr><td>0:24:05<\/td><td>1:42 \u2013 1:48<\/td><td>3:33 \u2013 3:43<\/td><td>4:34 \u2013 4:46<\/td><\/tr>\n    <tr><td>0:25:02<\/td><td>1:46 \u2013 1:52<\/td><td>3:41 \u2013 3:52<\/td><td>4:45 \u2013 4:57<\/td><\/tr>\n    <tr><td>0:26:00<\/td><td>1:49 \u2013 1:56<\/td><td>3:48 \u2013 4:01<\/td><td>4:51 \u2013 5:09<\/td><\/tr>\n    <tr><td>0:26:58<\/td><td>1:53 \u2013 2:00<\/td><td>3:56 \u2013 4:06<\/td><td>5:01 \u2013 5:16<\/td><\/tr>\n    <tr><td>0:27:56<\/td><td>1:57 \u2013 2:04<\/td><td>4:04 \u2013 4:14<\/td><td>5:11 \u2013 5:28<\/td><\/tr>\n  <\/tbody>\n<\/table>\n\n<!-- TABLA 10K -->\n<!-- TABLA 10K -->\n<h2 id=\"tabla-10k\">10K<\/h2>\n<p class=\"bp-explicacion\">\n    Para estar en condiciones de hacer el tiempo que indica la primera columna, deber\u00edas ser capaz de completar entre <strong> 8 y 10 repeticiones<\/strong> a los ritmos de 400, 800 y 1000m indicados\n<\/p>\n<table class=\"bp-ritmos\">\n\n  <thead>\n    <tr>\n      <th>Temps<\/th><th>400 m<\/th><th>800 m<\/th><th>1000 m<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr><td>0:30:00<\/td><td>1:04 \u2013 1:07<\/td><td>2:14 \u2013 2:19<\/td><td>2:51 \u2013 2:57<\/td><\/tr>\n    <tr><td>0:32:00<\/td><td>1:08 \u2013 1:11<\/td><td>2:22 \u2013 2:28<\/td><td>3:01 \u2013 3:08<\/td><\/tr>\n    <tr><td>0:34:00<\/td><td>1:12 \u2013 1:15<\/td><td>2:29 \u2013 2:37<\/td><td>3:12 \u2013 3:20<\/td><\/tr>\n    <tr><td>0:36:00<\/td><td>1:15 \u2013 1:20<\/td><td>2:37 \u2013 2:46<\/td><td>3:23 \u2013 3:30<\/td><\/tr>\n    <tr><td>0:38:00<\/td><td>1:19 \u2013 1:23<\/td><td>2:46 \u2013 2:54<\/td><td>3:32 \u2013 3:41<\/td><\/tr>\n    <tr><td>0:40:00<\/td><td>1:23 \u2013 1:27<\/td><td>2:55 \u2013 3:03<\/td><td>3:43 \u2013 3:53<\/td><\/tr>\n    <tr><td>0:42:00<\/td><td>1:27 \u2013 1:32<\/td><td>3:04 \u2013 3:10<\/td><td>3:50 \u2013 4:03<\/td><\/tr>\n    <tr><td>0:44:00<\/td><td>1:31 \u2013 1:35<\/td><td>3:09 \u2013 3:19<\/td><td>4:01 \u2013 4:15<\/td><\/tr>\n    <tr><td>0:46:00<\/td><td>1:34 \u2013 1:39<\/td><td>3:17 \u2013 3:28<\/td><td>4:12 \u2013 4:25<\/td><\/tr>\n    <tr><td>0:48:00<\/td><td>1:38 \u2013 1:43<\/td><td>3:25 \u2013 3:34<\/td><td>4:23 \u2013 4:37<\/td><\/tr>\n    <tr><td>0:50:00<\/td><td>1:42 \u2013 1:48<\/td><td>3:33 \u2013 3:43<\/td><td>4:34 \u2013 4:46<\/td><\/tr>\n    <tr><td>0:52:00<\/td><td>1:46 \u2013 1:52<\/td><td>3:41 \u2013 3:52<\/td><td>4:45 \u2013 4:57<\/td><\/tr>\n    <tr><td>0:54:00<\/td><td>1:49 \u2013 1:56<\/td><td>3:48 \u2013 4:01<\/td><td>4:51 \u2013 5:09<\/td><\/tr>\n    <tr><td>0:56:00<\/td><td>1:53 \u2013 2:00<\/td><td>3:56 \u2013 4:06<\/td><td>5:01 \u2013 5:16<\/td><\/tr>\n    <tr><td>0:58:00<\/td><td>1:57 \u2013 2:04<\/td><td>4:04 \u2013 4:14<\/td><td>5:11 \u2013 5:28<\/td><\/tr>\n  <\/tbody>\n<\/table>\n\n<!-- TABLA 1\/2 MARAT\u00d3N (21K) -->\n<!-- TABLA 1\/2 MARAT\u00d3N (21K) -->\n<h2 id=\"tabla-21k\">1\/2 Marat\u00f3n (21K)<\/h2>\n<p class=\"bp-explicacion\">\n    Para estar en condiciones de hacer el tiempo que indica la primera columna, deber\u00edas ser capaz de completar entre <strong> 8 y 10 repeticiones<\/strong> a los ritmos de 400, 800 y 1000m indicados\n<\/p>\n<table class=\"bp-ritmos\">\n\n  <thead>\n    <tr>\n      <th>Temps<\/th><th>400 m<\/th><th>800 m<\/th><th>1000 m<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr><td>1:06:53<\/td><td>1:04 \u2013 1:07<\/td><td>2:14 \u2013 2:19<\/td><td>2:51 \u2013 2:57<\/td><\/tr>\n    <tr><td>1:11:20<\/td><td>1:08 \u2013 1:11<\/td><td>2:22 \u2013 2:28<\/td><td>3:01 \u2013 3:08<\/td><\/tr>\n    <tr><td>1:15:48<\/td><td>1:12 \u2013 1:15<\/td><td>2:29 \u2013 2:37<\/td><td>3:12 \u2013 3:20<\/td><\/tr>\n    <tr><td>1:20:15<\/td><td>1:15 \u2013 1:20<\/td><td>2:37 \u2013 2:46<\/td><td>3:23 \u2013 3:30<\/td><\/tr>\n    <tr><td>1:24:43<\/td><td>1:19 \u2013 1:23<\/td><td>2:46 \u2013 2:54<\/td><td>3:32 \u2013 3:41<\/td><\/tr>\n    <tr><td>1:29:10<\/td><td>1:23 \u2013 1:27<\/td><td>2:55 \u2013 3:03<\/td><td>3:43 \u2013 3:53<\/td><\/tr>\n    <tr><td>1:33:38<\/td><td>1:27 \u2013 1:32<\/td><td>3:04 \u2013 3:10<\/td><td>3:50 \u2013 4:03<\/td><\/tr>\n    <tr><td>1:38:05<\/td><td>1:31 \u2013 1:35<\/td><td>3:09 \u2013 3:19<\/td><td>4:01 \u2013 4:15<\/td><\/tr>\n    <tr><td>1:42:33<\/td><td>1:34 \u2013 1:39<\/td><td>3:17 \u2013 3:28<\/td><td>4:12 \u2013 4:25<\/td><\/tr>\n    <tr><td>1:47:11<\/td><td>1:38 \u2013 1:43<\/td><td>3:25 \u2013 3:34<\/td><td>4:23 \u2013 4:37<\/td><\/tr>\n    <tr><td>1:51:28<\/td><td>1:42 \u2013 1:48<\/td><td>3:33 \u2013 3:43<\/td><td>4:34 \u2013 4:46<\/td><\/tr>\n    <tr><td>1:55:56<\/td><td>1:46 \u2013 1:52<\/td><td>3:41 \u2013 3:52<\/td><td>4:45 \u2013 4:57<\/td><\/tr>\n    <tr><td>2:00:23<\/td><td>1:49 \u2013 1:56<\/td><td>3:48 \u2013 4:01<\/td><td>4:51 \u2013 5:09<\/td><\/tr>\n    <tr><td>2:04:51<\/td><td>1:53 \u2013 2:00<\/td><td>3:56 \u2013 4:06<\/td><td>5:01 \u2013 5:16<\/td><\/tr>\n    <tr><td>2:09:18<\/td><td>1:57 \u2013 2:04<\/td><td>4:04 \u2013 4:14<\/td><td>5:11 \u2013 5:28<\/td><\/tr>\n  <\/tbody>\n<\/table>\n\n<!-- TABLA MARAT\u00d3N (42K) -->\n<!-- TABLA MARAT\u00d3N (42K) -->\n<h2 id=\"tabla-42k\">Marat\u00f3n (42K)<\/h2>\n<p class=\"bp-explicacion\">\n    Para estar en condiciones de hacer el tiempo que indica la primera columna, deber\u00edas ser capaz de completar entre <strong> 8 y 10 repeticiones<\/strong> a los ritmos de 400, 800 y 1000m indicados\n<\/p>\n<table class=\"bp-ritmos\">\n\n  <thead>\n    <tr>\n      <th>Temps<\/th><th>400 m<\/th><th>800 m<\/th><th>1000 m<\/th>\n    <\/tr>\n  <\/thead>\n  <tbody>\n    <tr><td>2:20:45<\/td><td>1:04 \u2013 1:07<\/td><td>2:14 \u2013 2:19<\/td><td>2:51 \u2013 2:57<\/td><\/tr>\n    <tr><td>2:30:08<\/td><td>1:08 \u2013 1:11<\/td><td>2:22 \u2013 2:28<\/td><td>3:01 \u2013 3:08<\/td><\/tr>\n    <tr><td>2:39:31<\/td><td>1:12 \u2013 1:15<\/td><td>2:29 \u2013 2:37<\/td><td>3:12 \u2013 3:20<\/td><\/tr>\n    <tr><td>2:48:54<\/td><td>1:15 \u2013 1:20<\/td><td>2:37 \u2013 2:46<\/td><td>3:23 \u2013 3:30<\/td><\/tr>\n    <tr><td>2:58:17<\/td><td>1:19 \u2013 1:23<\/td><td>2:46 \u2013 2:54<\/td><td>3:32 \u2013 3:41<\/td><\/tr>\n    <tr><td>3:07:40<\/td><td>1:23 \u2013 1:27<\/td><td>2:55 \u2013 3:03<\/td><td>3:43 \u2013 3:53<\/td><\/tr>\n    <tr><td>3:17:03<\/td><td>1:27 \u2013 1:32<\/td><td>3:04 \u2013 3:10<\/td><td>3:50 \u2013 4:03<\/td><\/tr>\n    <tr><td>3:26:26<\/td><td>1:31 \u2013 1:35<\/td><td>3:09 \u2013 3:19<\/td><td>4:01 \u2013 4:15<\/td><\/tr>\n    <tr><td>3:35:49<\/td><td>1:34 \u2013 1:39<\/td><td>3:17 \u2013 3:28<\/td><td>4:12 \u2013 4:25<\/td><\/tr>\n    <tr><td>3:45:12<\/td><td>1:38 \u2013 1:43<\/td><td>3:25 \u2013 3:34<\/td><td>4:23 \u2013 4:37<\/td><\/tr>\n    <tr><td>3:54:35<\/td><td>1:42 \u2013 1:48<\/td><td>3:33 \u2013 3:43<\/td><td>4:34 \u2013 4:46<\/td><\/tr>\n    <tr><td>4:03:58<\/td><td>1:46 \u2013 1:52<\/td><td>3:41 \u2013 3:52<\/td><td>4:45 \u2013 4:57<\/td><\/tr>\n    <tr><td>4:13:21<\/td><td>1:49 \u2013 1:56<\/td><td>3:48 \u2013 4:01<\/td><td>4:51 \u2013 5:09<\/td><\/tr>\n    <tr><td>4:22:44<\/td><td>1:53 \u2013 2:00<\/td><td>3:56 \u2013 4:06<\/td><td>5:01 \u2013 5:16<\/td><\/tr>\n    <tr><td>4:32:07<\/td><td>1:57 \u2013 2:04<\/td><td>4:04 \u2013 4:14<\/td><td>5:11 \u2013 5:28<\/td><\/tr>\n  <\/tbody>\n<\/table>\n\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 class=\"elementor-section elementor-top-section elementor-element elementor-element-93763c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"93763c7\" 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-fd49b39\" data-id=\"fd49b39\" 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-01123ef elementor-widget elementor-widget-text-editor\" data-id=\"01123ef\" 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>Tablas extraidas de <a href=\"http:\/\/marathonraking.com\">marathonranking.com<\/a><\/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>","protected":false},"excerpt":{"rendered":"<p>Tabla ritmos 5K, 10K, MM y Marat\u00f3n 5K 10K 1\/2 Marat\u00f3n Marat\u00f3n 5K Para estar en condiciones de hacer el tiempo que indica la primera columna, deber\u00edas ser capaz de completar entre 8 y 10 repeticiones a los ritmos de 400, 800 y 1000m indicados Tiempo 400 m 800 m 1000 m 0:14:27 1:04 \u2013 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inline_featured_image":false,"footnotes":""},"class_list":["post-5152","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.3 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Tablas ritmos - Buddy Pacer<\/title>\n<meta name=\"description\" content=\"Calcula tu tiempo de carrera de 5K, 10K, 21K, 42K y comprueba con las tablas si est\u00e1s entrenando a los ritmos objetivos\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/buddypacer.com\/cat\/tablas-ritmos\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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