Tabel trainingstempo’s
| Gelopen Wedstrijdtijd 10km | tempo | TRAININGSTEMPO'S (1) makkelijk | (2) marathon | (3) drempel | (4) 800m & 1000m | (5) 400m & 200m | TIJD 400m | Haalbare Wedstrijdtijd marathon | Haalbare Wedstrijdtijd halve marathon |
|---|---|---|---|---|---|---|---|---|---|
| 38:00 | 03:48 | 04:44 - 05:02 | 04:10 | 03:56 | 03:37 | 03:22 | 01:21 | 02:55:41 | 01:24:09 |
| 39:00 | 03:54 | 04:51 - 05:09 | 04:16 | 04:02 | 03:42 | 03:27 | 01:23 | 03:00:09 | 01:26:21 |
| 40:00 | 04:00 | 04:59 - 05:16 | 04:23 | 04:08 | 03:48 | 03:33 | 01:25 | 03:04:51 | 01:28:40 |
| 41:00 | 04:06 | 05:05 - 05:23 | 04:29 | 04:13 | 03:53 | 03:38 | 01:27 | 03:09:10 | 01:30:47 |
| 42:00 | 04:12 | 05:13 - 05:31 | 04:35 | 04:19 | 03:58 | 03:43 | 01:29 | 03:13:42 | 01:33:02 |
| 43:00 | 04:18 | 05:19 - 05:39 | 04:42 | 04:25 | 04:04 | 03:49 | 01:32 | 03:18:28 | 01:35:24 |
| 44:00 | 04:24 | 05:26 - 05:45 | 04:48 | 04:30 | 04:09 | 03:54 | 01:34 | 03:22:45 | 01:37:31 |
| 45:00 | 04:30 | 05:31 - 05:53 | 04:55 | 04:36 | 04:14 | 03:59 | 01:36 | 03:27:14 | 01:39:45 |
| 46:00 | 04:36 | 05:39 - 05:59 | 05:01 | 04:43 | 04:20 | 04:05 | 01:38 | 03:31:55 | 01:42:05 |
| 47:00 | 04:42 | 05:47 - 06:08 | 05:08 | 04:48 | 04:25 | 04:10 | 01:40 | 03:36:24 | 01:44:19 |
| 48:00 | 04:48 | 05:53 - 06:15 | 05:14 | 04:54 | 04:30 | 04:15 | 01:42 | 03:40:40 | 01:46:27 |
| 49:00 | 04:54 | 05:59 - 06:22 | 05:20 | 05:00 | 04:36 | 04:21 | 01:45 | 03:45:05 | 01:48:40 |
| 50:00 | 05:00 | 06:60 - 06:30 | 05:27 | 05:06 | 04:42 | 04:27 | 01:47 | 03:49:42 | 01:50:59 |
| 51:00 | 05:06 | 06:13 - 06:35 | 05:33 | 05:11 | 04:47 | 04:32 | 01:49 | 03:54:01 | 01:53:09 |
| 52:00 | 05:12 | 06:20 - 06:43 | 05:39 | 05:17 | 04:53 | 04:38 | 01:51 | 03:58:30 | 01:55:24 |
| 53:00 | 05:18 | 06:27 - 06:48 | 05:45 | 05:23 | 04:57 | 04:42 | 01:53 | 04:02:39 | 01:57:29 |
| 54:00 | 05:24 | 06:32 - 06:57 | 05:51 | 05:28 | 05:03 | 04:48 | 01:55 | 04:06:56 | 01:59:39 |
| 55:00 | 05:30 | 06:40 - 07:03 | 05:57 | 05:33 | 05:08 | 04:53 | 01:57 | 04:11:23 | 02:01:54 |
| 56:00 | 05:36 | 06:45 - 07:12 | 06:04 | 05:51 | 05:14 | 04:59 | 02:00 | 04:15:59 | 02:04:14 |
| 57:00 | 05:42 | 06:54 - 07:18 | 06:10 | 05:45 | 05:19 | 05:04 | 02:02 | 04:20:10 | 02:06:20 |
| 58:00 | 05:48 | 07:00 - 07:24 | 06:16 | 05:51 | 05:24 | 05:09 | 02:04 | 04:24:30 | 02:08:31 |
| 59:00 | 05:54 | 07:06 - 07:31 | 06:22 | 05:57 | 05:30 | 05:15 | 02:06 | 04:28:57 | 02:10:47 |