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Tablica tempa trčanja je alat koji na temelju vašeg tempa trčanja prikazuje prolaze i ciljano vrijeme završetka utrke. Vrlo je jednostavna za korištenje. Potrebno je samo znati kojim tempom možete trčati ili koje je vaše ciljano vrijeme završetka utrke.

Ako želite predvidjeti svoje vrijeme sljedeće utrke, koristite moj kalkulator za predviđanje rezultata utrke.

Ako želite besplatno preuzeti tablicu tempa trčanja za određene udaljenosti, kliknite na link u nastavku:

tablica tempa trčanja

Tablica tempa trčanja [min/km]

Ako preferirate milje [min/mi], kliknite ovdje.

  • U prvoj koloni nalazi se tempo trčanja prikazan u minutama po kilometru [min/km].
  • U drugoj koloni prikazana je brzina kojom trčite prikazana u kilometrima na sat [km/h].
  • U sljedećim kolonama su prikazani prolazi na različitim udaljenostima trčeći istim tempom.

Ako želite preuzeti PDF tablicu tempa trčanja u kilometrima, kliknite ovdje.

Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmHM25 km30 km35 km40 kmM50 km100 km
3:0020,00:15:000:30:000:45:001:00:001:03:181:15:001:30:001:45:002:00:002:06:352:30:005:00:00
3:0519,50:15:250:30:500:46:151:01:401:05:031:17:051:32:301:47:552:03:202:10:062:34:105:08:20
3:1018,90:15:500:31:400:47:301:03:201:06:491:19:101:35:001:50:502:06:402:13:372:38:205:16:40
3:1518,50:16:150:32:300:48:451:05:001:08:341:21:151:37:301:53:452:10:002:17:082:42:305:25:00
3:2018,00:16:400:33:200:50:001:06:401:10:191:23:201:40:001:56:402:13:202:20:392:46:405:33:20
3:2517,60:17:050:34:100:51:151:08:201:12:051:25:251:42:301:59:352:16:402:24:102:50:505:41:40
3:3017,10:17:300:35:000:52:301:10:001:13:501:27:301:45:002:02:302:20:002:27:412:55:005:50:00
3:3516,70:17:550:35:500:53:451:11:401:15:361:29:351:47:302:05:252:23:202:31:122:59:105:58:20
3:4016,40:18:200:36:400:55:001:13:201:17:211:31:401:50:002:08:202:26:402:34:433:03:206:06:40
3:4516,00:18:450:37:300:56:151:15:001:19:071:33:451:52:302:11:152:30:002:38:143:07:306:15:00
3:5015,70:19:100:38:200:57:301:16:401:20:521:35:501:55:002:14:102:33:202:41:453:11:406:23:20
3:5515,30:19:350:39:100:58:451:18:201:22:381:37:551:57:302:17:052:36:402:45:163:15:506:31:40
4:0015,00:20:000:40:001:00:001:20:001:24:231:40:002:00:002:20:002:40:002:48:473:20:006:40:00
4:0514,70:20:250:40:501:01:151:21:401:26:091:42:052:02:302:22:552:43:202:52:183:24:106:48:20
4:1014,40:20:500:41:401:02:301:23:201:27:541:44:102:05:002:25:502:46:402:55:493:28:206:56:40
4:1514,10:21:150:42:301:03:451:25:001:29:401:46:152:07:302:28:452:50:002:59:203:32:307:05:00
4:2013,80:21:400:43:201:05:001:26:401:31:251:48:202:10:002:31:402:53:203:02:513:36:407:13:20
4:2513,60:22:050:44:101:06:151:28:201:33:111:50:252:12:302:34:352:56:403:06:223:40:507:21:40
Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmHM25 km30 km35 km40 kmM50 km100 km
4:3013,30:22:300:45:001:07:301:30:001:34:561:52:302:15:002:37:303:00:003:09:533:45:007:30:00
4:3513,10:22:550:45:501:08:451:31:401:36:421:54:352:17:302:40:253:03:203:13:243:49:107:38:20
4:4012,90:23:200:46:401:10:001:33:201:38:271:56:402:20:002:43:203:06:403:16:553:53:207:46:40
4:4512,60:23:450:47:301:11:151:35:001:40:131:58:452:22:302:46:153:10:003:20:263:57:307:55:00
4:5012,40:24:100:48:201:12:301:36:401:41:582:00:502:25:002:49:103:13:203:23:574:01:408:03:20
4:5512,20:24:350:49:101:13:451:38:201:43:442:02:552:27:302:52:053:16:403:27:284:05:508:11:40
5:0012,00:25:000:50:001:15:001:40:001:45:292:05:002:30:002:55:003:20:003:30:594:10:008:20:00
5:0511,80:25:250:50:501:16:151:41:401:47:152:07:052:32:302:57:553:23:203:34:294:14:108:28:20
5:1011,60:25:500:51:401:17:301:43:201:49:002:09:102:35:003:00:503:26:403:38:004:18:208:36:40
5:1511,40:26:150:52:301:18:451:45:001:50:462:11:152:37:303:03:453:30:003:41:314:22:308:45:00
5:2011,30:26:400:53:201:20:001:46:401:52:312:13:202:40:003:06:403:33:203:45:024:26:408:53:20
5:2511,10:27:050:54:101:21:151:48:201:54:172:15:252:42:303:09:353:36:403:48:334:30:509:01:40
5:3010,90:27:300:55:001:22:301:50:001:56:022:17:302:45:003:12:303:40:003:52:044:35:009:10:00
5:3510,70:27:550:55:501:23:451:51:401:57:482:19:352:47:303:15:253:43:203:55:354:39:109:18:20
5:4010,60:28:200:56:401:25:001:53:201:59:332:21:402:50:003:18:203:46:403:59:064:43:209:26:40
5:4510,40:28:450:57:301:26:151:55:002:01:192:23:452:52:303:21:153:50:004:02:374:47:309:35:00
5:5010,30:29:100:58:201:27:301:56:402:03:042:25:502:55:003:24:103:53:204:06:084:51:409:43:20
5:5510,10:29:350:59:101:28:451:58:202:04:502:27:552:57:303:27:053:56:404:09:394:55:509:51:40
Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmHM25 km30 km35 km40 kmM50 km100 km
6:0010,00:30:001:00:001:30:002:00:002:06:352:30:003:00:003:30:004:00:004:13:105:00:0010:00:00
6:059,90:30:251:00:501:31:152:01:402:08:212:32:053:02:303:32:554:03:204:16:415:04:1010:08:20
6:109,70:30:501:01:401:32:302:03:202:10:062:34:103:05:003:35:504:06:404:20:125:08:2010:16:40
6:159,60:31:151:02:301:33:452:05:002:11:522:36:153:07:303:38:454:10:004:23:435:12:3010:25:00
6:209,50:31:401:03:201:35:002:06:402:13:372:38:203:10:003:41:404:13:204:27:145:16:4010:33:20
6:259,40:32:051:04:101:36:152:08:202:15:232:40:253:12:303:44:354:16:404:30:455:20:5010:41:40
6:309,20:32:301:05:001:37:302:10:002:17:082:42:303:15:003:47:304:20:004:34:165:25:0010:50:00
6:359,10:32:551:05:501:38:452:11:402:18:542:44:353:17:303:50:254:23:204:37:475:29:1010:58:20
6:409,00:33:201:06:401:40:002:13:202:20:392:46:403:20:003:53:204:26:404:41:185:33:2011:06:40
6:458,90:33:451:07:301:41:152:15:002:22:242:48:453:22:303:56:154:30:004:44:495:37:3011:15:00
6:508,80:34:101:08:201:42:302:16:402:24:102:50:503:25:003:59:104:33:204:48:205:41:4011:23:20
6:558,70:34:351:09:101:43:452:18:202:25:552:52:553:27:304:02:054:36:404:51:515:45:5011:31:40
7:008,60:35:001:10:001:45:002:20:002:27:412:55:003:30:004:05:004:40:004:55:225:50:0011:40:00
7:058,50:35:251:10:501:46:152:21:402:29:262:57:053:32:304:07:554:43:204:58:535:54:1011:48:20
7:108,40:35:501:11:401:47:302:23:202:31:122:59:103:35:004:10:504:46:405:02:245:58:2011:56:40
7:158,30:36:151:12:301:48:452:25:002:32:573:01:153:37:304:13:454:50:005:05:556:02:3012:05:00
7:208,20:36:401:13:201:50:002:26:402:34:433:03:203:40:004:16:404:53:205:09:266:06:4012:13:20
7:258,10:37:051:14:101:51:152:28:202:36:283:05:253:42:304:19:354:56:405:12:576:10:5012:21:40

Tablica tempa trčanja [min/mi]

Ako preferirate kilometre [min/km], kliknite ovdje.

  • U prvoj koloni nalazi se tempo trčanja prikazan u miljama po kilometru [min/mi]
  • U drugoj koloni prikazana je brzina kojom trčite prikazana u miljama na sat [mph].
  • U sljedećim kolonama su prikazani prolazi na različitim udaljenostima trčeći istim tempom.

Ako želite preuzeti PDF tablicu tempa trčanja u miljama, kliknite ovdje.

Tempo
[min/mi]
Brzina
[mph]
5 km5 mi10 km10 miHM15 mi20 mi25 miM50 km100 km
5:0012,00:15:320:25:000:31:050:50:001:05:341:15:001:40:002:05:002:11:072:35:235:10:45
5:0511,80:15:480:25:250:31:360:50:501:06:391:16:151:41:402:07:052:13:182:37:585:15:56
5:1011,60:16:030:25:500:32:070:51:401:07:451:17:301:43:202:09:102:15:302:40:335:21:07
5:1511,40:16:190:26:150:32:380:52:301:08:501:18:451:45:002:11:152:17:412:43:095:26:17
5:2011,30:16:340:26:400:33:090:53:201:09:561:20:001:46:402:13:202:19:522:45:445:31:28
5:2511,10:16:500:27:050:33:400:54:101:11:011:21:151:48:202:15:252:22:032:48:195:36:39
5:3010,90:17:050:27:300:34:110:55:001:12:071:22:301:50:002:17:302:24:142:50:555:41:50
5:3510,70:17:210:27:550:34:420:55:501:13:131:23:451:51:402:19:352:26:252:53:305:47:00
5:4010,60:17:370:28:200:35:130:56:401:14:181:25:001:53:202:21:402:28:362:56:065:52:11
5:4510,40:17:520:28:450:35:440:57:301:15:241:26:151:55:002:23:452:30:472:58:415:57:22
5:5010,30:18:080:29:100:36:150:58:201:16:291:27:301:56:402:25:502:32:593:01:166:02:33
5:5510,10:18:230:29:350:36:460:59:101:17:351:28:451:58:202:27:552:35:103:03:526:07:43
6:0010,00:18:390:30:000:37:171:00:001:18:401:30:002:00:002:30:002:37:213:06:276:12:54
6:059,90:18:540:30:250:37:481:00:501:19:461:31:152:01:402:32:052:39:323:09:026:18:05
6:109,70:19:100:30:500:38:201:01:401:20:521:32:302:03:202:34:102:41:433:11:386:23:16
6:159,60:19:250:31:150:38:511:02:301:21:571:33:452:05:002:36:152:43:543:14:136:28:26
6:209,50:19:410:31:400:39:221:03:201:23:031:35:002:06:402:38:202:46:053:16:496:33:37
6:259,40:19:560:32:050:39:531:04:101:24:081:36:152:08:202:40:252:48:163:19:246:38:48
Tempo
[min/mi]
Brzina
[mph]
5 km5 mi10 km10 miHM15 mi20 mi25 miM50 km100 km
6:309,20:20:120:32:300:40:241:05:001:25:141:37:302:10:002:42:302:50:283:21:596:43:59
6:359,10:20:270:32:550:40:551:05:501:26:191:38:452:11:402:44:352:52:393:24:356:49:09
6:409,00:20:430:33:200:41:261:06:401:27:251:40:002:13:202:46:402:54:503:27:106:54:20
6:458,90:20:590:33:450:41:571:07:301:28:301:41:152:15:002:48:452:57:013:29:456:59:31
6:508,80:21:140:34:100:42:281:08:201:29:361:42:302:16:402:50:502:59:123:32:217:04:42
6:558,70:21:300:34:350:42:591:09:101:30:421:43:452:18:202:52:553:01:233:34:567:09:52
7:008,60:21:450:35:000:43:301:10:001:31:471:45:002:20:002:55:003:03:343:37:327:15:03
7:058,50:22:010:35:250:44:011:10:501:32:531:46:152:21:402:57:053:05:453:40:077:20:14
7:108,40:22:160:35:500:44:321:11:401:33:581:47:302:23:202:59:103:07:563:42:427:25:25
7:158,30:22:320:36:150:45:041:12:301:35:041:48:452:25:003:01:153:10:083:45:187:30:35
7:208,20:22:470:36:400:45:351:13:201:36:091:50:002:26:403:03:203:12:193:47:537:35:46
7:258,10:23:030:37:050:46:061:14:101:37:151:51:152:28:203:05:253:14:303:50:287:40:57
7:308,00:23:180:37:300:46:371:15:001:38:201:52:302:30:003:07:303:16:413:53:047:46:08
7:357,90:23:340:37:550:47:081:15:501:39:261:53:452:31:403:09:353:18:523:55:397:51:18
7:407,80:23:490:38:200:47:391:16:401:40:321:55:002:33:203:11:403:21:033:58:157:56:29
7:457,70:24:050:38:450:48:101:17:301:41:371:56:152:35:003:13:453:23:144:00:508:01:40
7:507,70:24:210:39:100:48:411:18:201:42:431:57:302:36:403:15:503:25:254:03:258:06:51
7:557,60:24:360:39:350:49:121:19:101:43:481:58:452:38:203:17:553:27:374:06:018:12:01
Tempo
[min/mi]
Brzina
[mph]
5 km5 mi10 km10 miHM15 mi20 mi25 miM50 km100 km
8:007,50:24:520:40:000:49:431:20:001:44:542:00:002:40:003:20:003:29:484:08:368:17:12
8:057,40:25:070:40:250:50:141:20:501:45:592:01:152:41:403:22:053:31:594:11:118:22:23
8:107,30:25:230:40:500:50:451:21:401:47:052:02:302:43:203:24:103:34:104:13:478:27:34
8:157,30:25:380:41:150:51:161:22:301:48:112:03:452:45:003:26:153:36:214:16:228:32:44
8:207,20:25:540:41:400:51:481:23:201:49:162:05:002:46:403:28:203:38:324:18:588:37:55
8:257,10:26:090:42:050:52:191:24:101:50:222:06:152:48:203:30:253:40:434:21:338:43:06
8:307,10:26:250:42:300:52:501:25:001:51:272:07:302:50:003:32:303:42:544:24:088:48:17
8:357,00:26:400:42:550:53:211:25:501:52:332:08:452:51:403:34:353:45:064:26:448:53:27
8:406,90:26:560:43:200:53:521:26:401:53:382:10:002:53:203:36:403:47:174:29:198:58:38
8:456,90:27:110:43:450:54:231:27:301:54:442:11:152:55:003:38:453:49:284:31:549:03:49
8:506,80:27:270:44:100:54:541:28:201:55:492:12:302:56:403:40:503:51:394:34:309:09:00
8:556,70:27:430:44:350:55:251:29:101:56:552:13:452:58:203:42:553:53:504:37:059:14:10
9:006,70:27:580:45:000:55:561:30:001:58:012:15:003:00:003:45:003:56:014:39:419:19:21
9:056,60:28:140:45:250:56:271:30:501:59:062:16:153:01:403:47:053:58:124:42:169:24:32
9:106,50:28:290:45:500:56:581:31:402:00:122:17:303:03:203:49:104:00:234:44:519:29:43
9:156,50:28:450:46:150:57:291:32:302:01:172:18:453:05:003:51:154:02:354:47:279:34:53
9:206,40:29:000:46:400:58:001:33:202:02:232:20:003:06:403:53:204:04:464:50:029:40:04
9:256,40:29:160:47:050:58:311:34:102:03:282:21:153:08:203:55:254:06:574:52:379:45:15
Tempo
[min/mi]
Brzina
[mph]
5 km5 mi10 km10 miHM15 mi20 mi25 miM50 km100 km
9:306,30:29:310:47:300:59:031:35:002:04:342:22:303:10:003:57:304:09:084:55:139:50:26
9:356,30:29:470:47:550:59:341:35:502:05:402:23:453:11:403:59:354:11:194:57:489:55:36
9:406,20:30:020:48:201:00:051:36:402:06:452:25:003:13:204:01:404:13:305:00:2410:00:47
9:456,20:30:180:48:451:00:361:37:302:07:512:26:153:15:004:03:454:15:415:02:5910:05:58
9:506,10:30:330:49:101:01:071:38:202:08:562:27:303:16:404:05:504:17:525:05:3410:11:09
9:556,10:30:490:49:351:01:381:39:102:10:022:28:453:18:204:07:554:20:035:08:1010:16:19
10:006,00:31:050:50:001:02:091:40:002:11:072:30:003:20:004:10:004:22:155:10:4510:21:30
10:056,00:31:200:50:251:02:401:40:502:12:132:31:153:21:404:12:054:24:265:13:2010:26:41
10:105,90:31:360:50:501:03:111:41:402:13:182:32:303:23:204:14:104:26:375:15:5610:31:52
10:155,90:31:510:51:151:03:421:42:302:14:242:33:453:25:004:16:154:28:485:18:3110:37:02
10:205,80:32:070:51:401:04:131:43:202:15:302:35:003:26:404:18:204:30:595:21:0710:42:13
10:255,80:32:220:52:051:04:441:44:102:16:352:36:153:28:204:20:254:33:105:23:4210:47:24
10:305,70:32:380:52:301:05:151:45:002:17:412:37:303:30:004:22:304:35:215:26:1710:52:35
10:355,70:32:530:52:551:05:471:45:502:18:462:38:453:31:404:24:354:37:325:28:5310:57:46
10:405,60:33:090:53:201:06:181:46:402:19:522:40:003:33:204:26:404:39:445:31:2811:02:56
10:455,60:33:240:53:451:06:491:47:302:20:572:41:153:35:004:28:454:41:555:34:0411:08:07
10:505,50:33:400:54:101:07:201:48:202:22:032:42:303:36:404:30:504:44:065:36:3911:13:18
10:555,50:33:550:54:351:07:511:49:102:23:082:43:453:38:204:32:554:46:175:39:1411:18:29

Zašto je važno koristiti tablicu tempa trčanja?

Tablicu tempa trčanja je važno koristiti kako bi znali odrediti koji je vaš tempo trčanja i koji su vam prolazi na utrci.

Ako trčite svoju prvu utrku ili želite istrčati osobni rekord potrebno je unaprijed razraditi tempo kojim ćete trčati kako bi trčali „pametnije“, u skladu sa vašom trenutnom formom. Na taj način, izbjeći ćete prebrzo trčanje u ranoj fazi utrke i pojavu preranog umora.

Savjet

Savršena utrka se trči uz minimalne promjene tempa. Kako bi znali kojim tempom trčati i koji su vam prolazi koristite tablicu tempa trčanja. Na taj način, izbjeći ćete prebrzo trčanje u ranoj fazi utrke i pojavu preranog umora.

Bolje je krenuti sporije, nego prebrzo. Istraživanje govori u prilog tome. Svjetski rekordi od 5000 metara do maratona, u ženskoj i muškoj kategoriji, postavljeni su trčanjem negativnim splitom, odnosno trčanjem prvog dijela utrke sporije u odnosu na drugi.

Važno je kontrolirati tempo i ne dopustiti da vas adrenalin prevlada i ponesu ostali trkači. Kontrola tempa trčanja je vještina za koju je potrebno vrijeme kako bi ju savladali. Budite strpljivi, osluškujte svoje tijelo.

Većina utrka ima svoje pacemakere (zečeve), trkače koji diktiraju određeni tempo tijekom utrke. Odaberite pacemakera koji će trčati vašem najbližem željenom vremenu završetka utrke. Slijedite grupu trkača i neka pacemakeri kontroliraju tempo kojim trebate trčati. Osim što nećete trebati gledati na sat, puno lakše će vam biti trčati u grupi.

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