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Prijavili ste se na utrku 10 km? Prvi puta sudjelujete na utrci ili želite istrčati osobni rekord?

Tablica tempa trčanja za 10 km može vam pomoći u tome.

U ovom članku možete besplatno preuzeti tablicu tempa za 10 km te odrediti prolaze na svakom kilometru, odnosno na svakoj milji kako bi istrčali ciljano vrijeme.

Tablica tempa za 10 km

Što je tablica tempa za 10 km?

Tablica tempa za 10 km je alat koji na temelju vašeg tempa trčanja prikazuje prolaze i ciljano vrijeme završetka na 10 kilometara. Prikazani su prolazi na svakom kilometru, odnosno na svakoj milji.

Kako koristiti tablicu tempa za 10 km?

Tablica tempa za 10 km je vrlo jednostavna za korištenje. Potrebno je samo znati kojim tempom možete trčati ili koje je vaše ciljano vrijeme završetka na 10 km.

Ako znate tempo kojim ćete trčati 10 kilometara, pronađite ga u prvoj koloni. Slijedite redak koji vam govori koji su prolazi na svakom kilometru, odnosno na svakoj milji. U zadnjoj koloni možete vidjeti vrijeme u kojem ćete završiti 10 kilometara.

Ako znate koje je vaše ciljano vrijeme na 10 kilometara, tada ga pronađite u zadnjoj koloni. Slijedite redak koji vam govori koji su prolazi na svakom kilometru, odnosno na svakoj milji. U prvoj koloni možete vidjeti tempo kojim je potrebno trčati kako bi završili 10 kilometara u ciljanom vremenu.

Tablica tempa za 10 km [min/km]

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

Tempo
[min/km]
Brzina
[km/h]
1 km2 km3 km4 km5 km6 km7 km8 km9 km10 km
3:0020,00:03:000:06:000:09:000:12:000:15:000:18:000:21:000:24:000:27:000:30:00
3:0519,50:03:050:06:100:09:150:12:200:15:250:18:300:21:350:24:400:27:450:30:50
3:1018,90:03:100:06:200:09:300:12:400:15:500:19:000:22:100:25:200:28:300:31:40
3:1518,50:03:150:06:300:09:450:13:000:16:150:19:300:22:450:26:000:29:150:32:30
3:2018,00:03:200:06:400:10:000:13:200:16:400:20:000:23:200:26:400:30:000:33:20
3:2517,60:03:250:06:500:10:150:13:400:17:050:20:300:23:550:27:200:30:450:34:10
3:3017,10:03:300:07:000:10:300:14:000:17:300:21:000:24:300:28:000:31:300:35:00
3:3516,70:03:350:07:100:10:450:14:200:17:550:21:300:25:050:28:400:32:150:35:50
3:4016,40:03:400:07:200:11:000:14:400:18:200:22:000:25:400:29:200:33:000:36:40
3:4516,00:03:450:07:300:11:150:15:000:18:450:22:300:26:150:30:000:33:450:37:30
3:5015,70:03:500:07:400:11:300:15:200:19:100:23:000:26:500:30:400:34:300:38:20
3:5515,30:03:550:07:500:11:450:15:400:19:350:23:300:27:250:31:200:35:150:39:10
4:0015,00:04:000:08:000:12:000:16:000:20:000:24:000:28:000:32:000:36:000:40:00
4:0514,70:04:050:08:100:12:150:16:200:20:250:24:300:28:350:32:400:36:450:40:50
4:1014,40:04:100:08:200:12:300:16:400:20:500:25:000:29:100:33:200:37:300:41:40
4:1514,10:04:150:08:300:12:450:17:000:21:150:25:300:29:450:34:000:38:150:42:30
4:2013,80:04:200:08:400:13:000:17:200:21:400:26:000:30:200:34:400:39:000:43:20
4:2513,60:04:250:08:500:13:150:17:400:22:050:26:300:30:550:35:200:39:450:44:10
Tempo
[min/km]
Brzina
[km/h]
1 km2 km3 km4 km5 km6 km7 km8 km9 km10 km
4:3013,30:04:300:09:000:13:300:18:000:22:300:27:000:31:300:36:000:40:300:45:00
4:3513,10:04:350:09:100:13:450:18:200:22:550:27:300:32:050:36:400:41:150:45:50
4:4012,90:04:400:09:200:14:000:18:400:23:200:28:000:32:400:37:200:42:000:46:40
4:4512,60:04:450:09:300:14:150:19:000:23:450:28:300:33:150:38:000:42:450:47:30
4:5012,40:04:500:09:400:14:300:19:200:24:100:29:000:33:500:38:400:43:300:48:20
4:5512,20:04:550:09:500:14:450:19:400:24:350:29:300:34:250:39:200:44:150:49:10
5:0012,00:05:000:10:000:15:000:20:000:25:000:30:000:35:000:40:000:45:000:50:00
5:0511,80:05:050:10:100:15:150:20:200:25:250:30:300:35:350:40:400:45:450:50:50
5:1011,60:05:100:10:200:15:300:20:400:25:500:31:000:36:100:41:200:46:300:51:40
5:1511,40:05:150:10:300:15:450:21:000:26:150:31:300:36:450:42:000:47:150:52:30
5:2011,30:05:200:10:400:16:000:21:200:26:400:32:000:37:200:42:400:48:000:53:20
5:2511,10:05:250:10:500:16:150:21:400:27:050:32:300:37:550:43:200:48:450:54:10
5:3010,90:05:300:11:000:16:300:22:000:27:300:33:000:38:300:44:000:49:300:55:00
5:3510,70:05:350:11:100:16:450:22:200:27:550:33:300:39:050:44:400:50:150:55:50
5:4010,60:05:400:11:200:17:000:22:400:28:200:34:000:39:400:45:200:51:000:56:40
5:4510,40:05:450:11:300:17:150:23:000:28:450:34:300:40:150:46:000:51:450:57:30
5:5010,30:05:500:11:400:17:300:23:200:29:100:35:000:40:500:46:400:52:300:58:20
5:5510,10:05:550:11:500:17:450:23:400:29:350:35:300:41:250:47:200:53:150:59:10
Tempo
[min/km]
Brzina
[km/h]
1 km2 km3 km4 km5 km6 km7 km8 km9 km10 km
6:0010,00:06:000:12:000:18:000:24:000:30:000:36:000:42:000:48:000:54:001:00:00
6:059,90:06:050:12:100:18:150:24:200:30:250:36:300:42:350:48:400:54:451:00:50
6:109,70:06:100:12:200:18:300:24:400:30:500:37:000:43:100:49:200:55:301:01:40
6:159,60:06:150:12:300:18:450:25:000:31:150:37:300:43:450:50:000:56:151:02:30
6:209,50:06:200:12:400:19:000:25:200:31:400:38:000:44:200:50:400:57:001:03:20
6:259,40:06:250:12:500:19:150:25:400:32:050:38:300:44:550:51:200:57:451:04:10
6:309,20:06:300:13:000:19:300:26:000:32:300:39:000:45:300:52:000:58:301:05:00
6:359,10:06:350:13:100:19:450:26:200:32:550:39:300:46:050:52:400:59:151:05:50
6:409,00:06:400:13:200:20:000:26:400:33:200:40:000:46:400:53:201:00:001:06:40
6:458,90:06:450:13:300:20:150:27:000:33:450:40:300:47:150:54:001:00:451:07:30
6:508,80:06:500:13:400:20:300:27:200:34:100:41:000:47:500:54:401:01:301:08:20
6:558,70:06:550:13:500:20:450:27:400:34:350:41:300:48:250:55:201:02:151:09:10
7:008,60:07:000:14:000:21:000:28:000:35:000:42:000:49:000:56:001:03:001:10:00
7:058,50:07:050:14:100:21:150:28:200:35:250:42:300:49:350:56:401:03:451:10:50
7:108,40:07:100:14:200:21:300:28:400:35:500:43:000:50:100:57:201:04:301:11:40
7:158,30:07:150:14:300:21:450:29:000:36:150:43:300:50:450:58:001:05:151:12:30
7:208,20:07:200:14:400:22:000:29:200:36:400:44:000:51:200:58:401:06:001:13:20
7:258,10:07:250:14:500:22:150:29:400:37:050:44:300:51:550:59:201:06:451:14:10

Tablica tempa za 10 km [min/mi]

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

Tempo
[min/km]
Brzina
[km/h]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
5:0012,00:05:000:10:000:15:000:20:000:25:000:30:000:31:05
5:0511,80:05:050:10:100:15:150:20:200:25:250:30:300:31:36
5:1011,60:05:100:10:200:15:300:20:400:25:500:31:000:32:07
5:1511,40:05:150:10:300:15:450:21:000:26:150:31:300:32:38
5:2011,30:05:200:10:400:16:000:21:200:26:400:32:000:33:09
5:2511,10:05:250:10:500:16:150:21:400:27:050:32:300:33:40
5:3010,90:05:300:11:000:16:300:22:000:27:300:33:000:34:11
5:3510,70:05:350:11:100:16:450:22:200:27:550:33:300:34:42
5:4010,60:05:400:11:200:17:000:22:400:28:200:34:000:35:13
5:4510,40:05:450:11:300:17:150:23:000:28:450:34:300:35:44
5:5010,30:05:500:11:400:17:300:23:200:29:100:35:000:36:15
5:5510,10:05:550:11:500:17:450:23:400:29:350:35:300:36:46
6:0010,00:06:000:12:000:18:000:24:000:30:000:36:000:37:17
6:059,90:06:050:12:100:18:150:24:200:30:250:36:300:37:48
6:109,70:06:100:12:200:18:300:24:400:30:500:37:000:38:20
6:159,60:06:150:12:300:18:450:25:000:31:150:37:300:38:51
6:209,50:06:200:12:400:19:000:25:200:31:400:38:000:39:22
6:259,40:06:250:12:500:19:150:25:400:32:050:38:300:39:53
Tempo
[min/km]
Brzina
[km/h]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
6:309,20:06:300:13:000:19:300:26:000:32:300:39:000:40:24
6:359,10:06:350:13:100:19:450:26:200:32:550:39:300:40:55
6:409,00:06:400:13:200:20:000:26:400:33:200:40:000:41:26
6:458,90:06:450:13:300:20:150:27:000:33:450:40:300:41:57
6:508,80:06:500:13:400:20:300:27:200:34:100:41:000:42:28
6:558,70:06:550:13:500:20:450:27:400:34:350:41:300:42:59
7:008,60:07:000:14:000:21:000:28:000:35:000:42:000:43:30
7:058,50:07:050:14:100:21:150:28:200:35:250:42:300:44:01
7:108,40:07:100:14:200:21:300:28:400:35:500:43:000:44:32
7:158,30:07:150:14:300:21:450:29:000:36:150:43:300:45:04
7:208,20:07:200:14:400:22:000:29:200:36:400:44:000:45:35
7:258,10:07:250:14:500:22:150:29:400:37:050:44:300:46:06
7:308,00:07:300:15:000:22:300:30:000:37:300:45:000:46:37
7:357,90:07:350:15:100:22:450:30:200:37:550:45:300:47:08
7:407,80:07:400:15:200:23:000:30:400:38:200:46:000:47:39
7:457,70:07:450:15:300:23:150:31:000:38:450:46:300:48:10
7:507,70:07:500:15:400:23:300:31:200:39:100:47:000:48:41
7:557,60:07:550:15:500:23:450:31:400:39:350:47:300:49:12
Tempo
[min/km]
Brzina
[km/h]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
8:007,50:08:000:16:000:24:000:32:000:40:000:48:000:49:43
8:057,40:08:050:16:100:24:150:32:200:40:250:48:300:50:14
8:107,30:08:100:16:200:24:300:32:400:40:500:49:000:50:45
8:157,30:08:150:16:300:24:450:33:000:41:150:49:300:51:16
8:207,20:08:200:16:400:25:000:33:200:41:400:50:000:51:48
8:257,10:08:250:16:500:25:150:33:400:42:050:50:300:52:19
8:307,10:08:300:17:000:25:300:34:000:42:300:51:000:52:50
8:357,00:08:350:17:100:25:450:34:200:42:550:51:300:53:21
8:406,90:08:400:17:200:26:000:34:400:43:200:52:000:53:52
8:456,90:08:450:17:300:26:150:35:000:43:450:52:300:54:23
8:506,80:08:500:17:400:26:300:35:200:44:100:53:000:54:54
8:556,70:08:550:17:500:26:450:35:400:44:350:53:300:55:25
9:006,70:09:000:18:000:27:000:36:000:45:000:54:000:55:56
9:056,60:09:050:18:100:27:150:36:200:45:250:54:300:56:27
9:106,50:09:100:18:200:27:300:36:400:45:500:55:000:56:58
9:156,50:09:150:18:300:27:450:37:000:46:150:55:300:57:29
9:206,40:09:200:18:400:28:000:37:200:46:400:56:000:58:00
9:256,40:09:250:18:500:28:150:37:400:47:050:56:300:58:31
Tempo
[min/km]
Brzina
[km/h]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
9:306,30:09:300:19:000:28:300:38:000:47:300:57:000:59:03
9:356,30:09:350:19:100:28:450:38:200:47:550:57:300:59:34
9:406,20:09:400:19:200:29:000:38:400:48:200:58:001:00:05
9:456,20:09:450:19:300:29:150:39:000:48:450:58:301:00:36
9:506,10:09:500:19:400:29:300:39:200:49:100:59:001:01:07
9:556,10:09:550:19:500:29:450:39:400:49:350:59:301:01:38
10:006,00:10:000:20:000:30:000:40:000:50:001:00:001:02:09
10:056,00:10:050:20:100:30:150:40:200:50:251:00:301:02:40
10:105,90:10:100:20:200:30:300:40:400:50:501:01:001:03:11
10:155,90:10:150:20:300:30:450:41:000:51:151:01:301:03:42
10:205,80:10:200:20:400:31:000:41:200:51:401:02:001:04:13
10:255,80:10:250:20:500:31:150:41:400:52:051:02:301:04:44
10:305,70:10:300:21:000:31:300:42:000:52:301:03:001:05:15
10:355,70:10:350:21:100:31:450:42:200:52:551:03:301:05:47
10:405,60:10:400:21:200:32:000:42:400:53:201:04:001:06:18
10:455,60:10:450:21:300:32:150:43:000:53:451:04:301:06:49
10:505,50:10:500:21:400:32:300:43:200:54:101:05:001:07:20
10:555,50:10:550:21:500:32:450:43:400:54:351:05:301:07:51

Zašto je važno koristiti tablicu tempa za 10 km?

Tablicu tempa za 10 km 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 za 10 km. 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.

Mala je razlika između novog osobnog rekorda i loše utrke i zato budite oprezni!

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.

Kako predvidjeti tempo trčanja na 10 km?

Ako želite znati kojim tempom možete trčati 10 kilometara koristite moj kalkulator za predviđanje rezultata utrke. Kalkulator može predvidjeti rezultat ciljane utrke te izračunati njen prosječni tempo na temelju prethodnih rezultata trčanja ili utrka.

Pročitajte više: Kalkulator za predviđanje rezultata utrke

Kalkulator za predviđanje rezultata utrke pretpostavlja da je trkač odradio odgovarajući trening za udaljenost koju želi pretrčati.

Tablica tempa za 10 km

Koji je dobar tempo trčanja na 10 km?

Općenito, većina trkača smatra tempo 5:15 min/km dobrim tempom na 10 kilometara. No, imajte na umu da je dobar tempo trčanja za svaku osobu individualan. Za nekog će dobar tempo na 10 kilometara biti 4:15 min/km, dok će neki drugi trkač biti nezadovoljan s time.

Teško je definirati dobar tempo na 10 kilometara jer ovisi o mnogim čimbenicima, kao što su dob, spol, razina kondicije, godine treniranja, vremenske prilike i staza po kojoj se trči.

Savjet

Nemojte se uspoređivati s drugima, svatko je individua za sebe. Pratite svoje rezultate i probijajte vlastite granice. Uživajte u trčanju i postupno napredujte kako bi trenirali bez ozljeda, jer to je ono što je najvažnije.

Ako želite saznati kakav je vaš rezultat u odnosu na prosječan rezultat po dobi, spolu i razini kondicije pročitajte članak Koje je prosječno vrijeme trčanja na 10 kilometara?.

Članak vam je bio koristan? Podijelite ga!
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