Much more than a series of figures, the table It really transforms the practice: it allows us to move from a somewhat improvised approach to a solid construction of its progress, even for those who, like me, have started a notebook by hand, on the banks of the Rhône. Accessible to each person, it is the precious glance to identify its target speeds, adjust its Training plan when the field doesn't play in your favor, and gain insurance at every exit. Whether your goal is a 10 km with friends or a first marathon, this support becomes, in practice, a reassuring ally for morale as well as performance – there is nothing like surprise a young rower, or even his own teenager, taking the tool to follow his progress.
Contents
What is a painting? (Spoiler: your best ally to advance and anticipate)
For those who do the race or are passionate about sport, "painting of style" does not rhyme with museum. Here, it is clearly an essential tool to make its racing speeds (or speeds) visible at any time. Whether you're preparing for a 10 km or the Lyon marathon, this resource makes the difference between a training experience and a really controlled progression.
In other words – one speaks of a visual marker where different speeds or intensities cross (regularly indicated as percentage of VMA) and the passage times associated with each distance (5 km, 10 km, semi, marathon, etc.). It helps to plan your session, choose your pace during a competition, or track your own progress. Most major sites – RunMotion Coach (more than 500,000 runners !), TableauAllure.fr or Wanarun – offer them in open access, often adapted to all levels and objectives: from 70% to 110% of VMA, from beginner to confirmed.
A trainer told a talking memory: at the very beginning of my sporting journey, I was working hard on an old notebook... until one of my young rowers – and yes, a rower can also be a runner! – proudly released his own painting. It was a revelation. Since then, it is difficult to start (even for heating) without this famous landmark in hand.
Why is everyone doing it?
Whether it is a beginner or already well started in the race, this picture meets a universal need: to make a concept sometimes abstract readable, that of « Illness », and provide a dose of confidence at each step. Interesting fact: on most platforms, the most frequent spaces are the definitions, the practical guides and precisely these synthetic tables (often in levels of 10 to 24 km/h).
One point to keep in mind: the array of looks is not a simple gadget. It accompanies progression, mentally and physically. We hear it in the mouth of a coach, we see it in the Strava groups, or we find it in the very popular forums (some, like RunMotion Coach, regularly exceed 500,000 members !).
What does a painting look like?
Traditionally, this medium has several columns that allow you to compare in an instant:
- The VMA (km/h)
- Corresponding level (min/km)
- Forecast time over various distances: 5 km, 10 km, semi, marathon
Small practical zoom: if your VMA reaches 14 km/h, aiming 90 % means a look of 4 min 46 per km. Over 10 km, this translates into a time of 47 min 40 sec. Some professionals recall that this visibility makes it possible to arrive on the rather serene line! (That said, it remains prudent to adjust these numbers according to your current sensations.)
| VMA (km/h) | Light (min/km) | 10 km to 90% VMA | 70% VMA Marathon |
|---|---|---|---|
| 12 | 5:00 | 50:00 | 4:38 |
| 14 | 4:17 | 42:45 | 3h58 |
| 16 | 3:45 | 37:30 | 3h28 |
How do I use a array? (Mode of employment in 3 minutes time)
Everyone remembers feeling this doubt before a race: the fear of leaving too hard... or not fast enough. In practice, these paintings serve a little mental GPS, helping to calibrate every effort as calmly as possible.
It is often wise to start with the determination of its VMA. Two methods are generally used: the Vameval test (more precise, but well marked terrain) or the Cooper test (12 minutes to full, followed by a conversion using a table). It is noted that some also prefer the digital simulators offered on popular sites (online simulators or mobile apps, very popular).
Practical steps to read and use the table
Take the example of a 15 km/h VMA. Your goal? Make a 10 km in less than 50 minutes. Just find in the column « 10 km at 90% VMA » The corresponding appearance. At 90% of 15 km/h (13.5 km/h), you run to 4 min 26/km and target a nearby total 44 min 30 sec.
Keep in mind: these percentages are used to measure the intensity of your session:
- 70–75 % VMA : Fundamental endurance
- 80–85 % VMA : Controlled resistance
- 90–100% VMA : Threshold / split work
You don't appear on any exact lines? Nothing worrying: it is then a matter of making a quick interpolation or leaning on a simulator available online (it is not uncommon for even the most experienced in the club to resort to it!).
Conversion, Tricks and Classic Errors
To stay on course, it is recommended to keep your target times under your hand (on phone, watch, or even plastic paper). Thinking about simulating different scenarios before a deadline often turns out to be paying off: major platforms facilitate this type of comparison, and avoid unnecessary stress on D-Day.Some trainings also point to a regularly forgotten point: progressivity. To each objective (of 5 km to the marathon), it is appropriate to re-adjust its reading of the table – accept also that the shape of the day can upset everything. The best plans are also those refined according to the experience of the field.
Custom tools and plans: from paperboard to online simulator
Why limit its approach to a simple fixed picture, while technology offers real facilities in sports life? Several experts point out that now more 500,000 runners opt for new generation simulators. In between its real times, one obtains a direct calculation of its plan, all adapted to the constraints of each.
These are ultra-accessible resources: simulators (indicate your VMA, place your goals, get an immediate projection of lights and time), interactive tables to download (PDF, Excel, mobile), or ready-to-use training plans for all levels and distances. Some platforms operate in open access, others add personalized follow-up, sometimes entering a very active self-help community.
The most popular practical formats
Here is a selection of popular formats, supporting figures:
- VMA tables ranging from 10 to 24 km/h, covering 5
- "chrono-target" simulators (a real bargain to precisely adjust your time on marathon or semi!)
- Express plans for 5 km, 10 km, trail, marathon in a few clicks
If choosing between two tables or plans leaves you puzzled, know that the wide variety of free tools is usually enough to illuminate the choice. What about a tailor-made accompaniment? Certified coaches remain regularly available, sometimes simply via the contact section or a forum.
Testimonials and Community: Evidence by Example
Only one digit: more than 500,000 runners gathered on the RunMotion Coach platform. Suffice it to say that group dynamics play to the fullest to keep the motivation! For about twenty years on the banks of the Rhone, I have met many beginners intimidated in front of a table... and then arrives THE smooth session, the time taken, and the assurance comes back. This community dimension is also a real asset of current platforms, integrating feedback, experience sharing and real-time advice (some forums compete for solidarity after an unexpected failure or victory).
For endurance sports enthusiasts, adopt a swim pace table: the key tool to structure and optimize your progress can also inspire a methodical approach in running.
To refine your performance in running, see this speed chart walking by age, sex and goal shape that will help you better understand your looks and structure your workouts.
To optimize your performance, understand concepts like 100mph in kmh: easy conversion for water sports can also be useful in speed management.
This energy of the group supports each one: one is never isolated and the advice of the "old" often sets the right tone (it happens that it puts a good positive pressure on the eve of a trial!). Concrete narratives also facilitate identification: beginner or confirmed"It's feasible for me too."
Concrete examples from the field
A notable case: Lucas (14 years old, already a fan of athletics, a very curious son...): the first painting presented before a school cross, he remained speechless. Three months later, with visible results, the method had proved its worth. The essential remains there: see the adopted and appropriate tool – not just understood in theory, but well integrated in training.
FAQ and additional resources
Are you still hungry for tools or advice? Here are recurring questions, discussed and tested both on the track and within online groups.
How to calculate your VMA without being wrong?
Two great classics – the Vameval test (on marked terrain, increasing intensities by steps) or the Cooper test (during the longest distance in 12 minutes, then read through a table). Not comfortable with that vocabulary? The vast majority now use online calculators: you indicate your reference time (e.g. 25 minutes to 5 km), and the simulator displays your estimated VMA + adapted bearings (rarely outside of the 10 to 24 km/h).
What model do you prefer to plan your training?
In almost all cases, a table with different levels of AMV (e.g.: 12 to 18 km/h, with speeds from 5 to 3 , and projections over several distances remain the optimal choice. It is often interesting to opt for downloadable or interactive media – they facilitate testing depending on the form of the moment.
Where to find a reliable simulator and good deals?
The reference platforms (RunMotion, TableauAllure.fr, Wanarun) make available, free of charge, simulators, VMA calculators, and standard plans of the 5 km at the marathon, trail included. The advantage regularly resides less in « tool » in itself as in the wealth of feedback from experience: the FAQ and access to official coaches make the difference during moments of doubt.
How to customize your plan from the board?
Of course! Once your VMA is estimated, it is simply a matter of adjusting the time spent on each intensity to your goals (endurance, threshold work, split). The most effective plans systematically integrate recovery ranges, as well as individualized progressions (e.g.: 80% to 88% VMA over time 6 weeks).
Keeping the course: to progress calmly
Think about joining a community or soliciting a coach as needed – it is rarely possible to build a sustainable progression by remaining alone. Last point to note: a good understanding of the picture is often between 75 and 85 % of work to continue to progress... and take every new race with ever more envy.
Would you like to go further?
Updated on 21 March 2026
