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Prijavili ste se za utrku maratona? Znate i ciljano vrijeme koje želite istrčati?

Trčanje maratona je zahtjevna disciplina te je prije same utrke važno razraditi strategiju kojom ćete trčati maraton.

U ovom članku možete preuzeti tablicu tempa trčanja maratona i saznati prolaze na svakom petom kilometru, odnosno na svakoj petoj milji kako bi istrčali ciljano vrijeme.

Tablica tempa za maraton

Što je tablica tempa za maraton?

Tablica tempa za maraton je alat koji na temelju vašeg tempa trčanja prikazuje prolaze i ciljano vrijeme završetka maratona. Prikazani su prolazi na svakom petom kilometru, odnosno na svakoj petoj milji.

Kako koristiti tablicu tempa za maraton?

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

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

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

Tablica tempa za maraton [min/km]

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

Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmHM25 km30 km35 km40 kmM
3:0020,00:15:000:30:000:45:001:00:001:03:181:15:001:30:001:45:002:00:002:06:35
3:0519,50:15:250:30:500:46:151:01:401:05:031:17:051:32:301:47:552:03:202:10:06
3:1018,90:15:500:31:400:47:301:03:201:06:491:19:101:35:001:50:502:06:402:13:37
3:1518,50:16:150:32:300:48:451:05:001:08:341:21:151:37:301:53:452:10:002:17:08
3:2018,00:16:400:33:200:50:001:06:401:10:191:23:201:40:001:56:402:13:202:20:39
3:2517,60:17:050:34:100:51:151:08:201:12:051:25:251:42:301:59:352:16:402:24:10
3:3017,10:17:300:35:000:52:301:10:001:13:501:27:301:45:002:02:302:20:002:27:41
3:3516,70:17:550:35:500:53:451:11:401:15:361:29:351:47:302:05:252:23:202:31:12
3:4016,40:18:200:36:400:55:001:13:201:17:211:31:401:50:002:08:202:26:402:34:43
3:4516,00:18:450:37:300:56:151:15:001:19:071:33:451:52:302:11:152:30:002:38:14
3:5015,70:19:100:38:200:57:301:16:401:20:521:35:501:55:002:14:102:33:202:41:45
3:5515,30:19:350:39:100:58:451:18:201:22:381:37:551:57:302:17:052:36:402:45:16
4:0015,00:20:000:40:001:00:001:20:001:24:231:40:002:00:002:20:002:40:002:48:47
4:0514,70:20:250:40:501:01:151:21:401:26:091:42:052:02:302:22:552:43:202:52:18
4:1014,40:20:500:41:401:02:301:23:201:27:541:44:102:05:002:25:502:46:402:55:49
4:1514,10:21:150:42:301:03:451:25:001:29:401:46:152:07:302:28:452:50:002:59:20
4:2013,80:21:400:43:201:05:001:26:401:31:251:48:202:10:002:31:402:53:203:02:51
4:2513,60:22:050:44:101:06:151:28:201:33:111:50:252:12:302:34:352:56:403:06:22
Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmHM25 km30 km35 km40 kmM
4:3013,30:22:300:45:001:07:301:30:001:34:561:52:302:15:002:37:303:00:003:09:53
4:3513,10:22:550:45:501:08:451:31:401:36:421:54:352:17:302:40:253:03:203:13:24
4:4012,90:23:200:46:401:10:001:33:201:38:271:56:402:20:002:43:203:06:403:16:55
4:4512,60:23:450:47:301:11:151:35:001:40:131:58:452:22:302:46:153:10:003:20:26
4:5012,40:24:100:48:201:12:301:36:401:41:582:00:502:25:002:49:103:13:203:23:57
4:5512,20:24:350:49:101:13:451:38:201:43:442:02:552:27:302:52:053:16:403:27:28
5:0012,00:25:000:50:001:15:001:40:001:45:292:05:002:30:002:55:003:20:003:30:59
5:0511,80:25:250:50:501:16:151:41:401:47:152:07:052:32:302:57:553:23:203:34:29
5:1011,60:25:500:51:401:17:301:43:201:49:002:09:102:35:003:00:503:26:403:38:00
5:1511,40:26:150:52:301:18:451:45:001:50:462:11:152:37:303:03:453:30:003:41:31
5:2011,30:26:400:53:201:20:001:46:401:52:312:13:202:40:003:06:403:33:203:45:02
5:2511,10:27:050:54:101:21:151:48:201:54:172:15:252:42:303:09:353:36:403:48:33
5:3010,90:27:300:55:001:22:301:50:001:56:022:17:302:45:003:12:303:40:003:52:04
5:3510,70:27:550:55:501:23:451:51:401:57:482:19:352:47:303:15:253:43:203:55:35
5:4010,60:28:200:56:401:25:001:53:201:59:332:21:402:50:003:18:203:46:403:59:06
5:4510,40:28:450:57:301:26:151:55:002:01:192:23:452:52:303:21:153:50:004:02:37
5:5010,30:29:100:58:201:27:301:56:402:03:042:25:502:55:003:24:103:53:204:06:08
5:5510,10:29:350:59:101:28:451:58:202:04:502:27:552:57:303:27:053:56:404:09:39
Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmHM25 km30 km35 km40 kmM
6:0010,00:30:001:00:001:30:002:00:002:06:352:30:003:00:003:30:004:00:004:13:10
6:059,90:30:251:00:501:31:152:01:402:08:212:32:053:02:303:32:554:03:204:16:41
6:109,70:30:501:01:401:32:302:03:202:10:062:34:103:05:003:35:504:06:404:20:12
6:159,60:31:151:02:301:33:452:05:002:11:522:36:153:07:303:38:454:10:004:23:43
6:209,50:31:401:03:201:35:002:06:402:13:372:38:203:10:003:41:404:13:204:27:14
6:259,40:32:051:04:101:36:152:08:202:15:232:40:253:12:303:44:354:16:404:30:45
6:309,20:32:301:05:001:37:302:10:002:17:082:42:303:15:003:47:304:20:004:34:16
6:359,10:32:551:05:501:38:452:11:402:18:542:44:353:17:303:50:254:23:204:37:47
6:409,00:33:201:06:401:40:002:13:202:20:392:46:403:20:003:53:204:26:404:41:18
6:458,90:33:451:07:301:41:152:15:002:22:242:48:453:22:303:56:154:30:004:44:49
6:508,80:34:101:08:201:42:302:16:402:24:102:50:503:25:003:59:104:33:204:48:20
6:558,70:34:351:09:101:43:452:18:202:25:552:52:553:27:304:02:054:36:404:51:51
7:008,60:35:001:10:001:45:002:20:002:27:412:55:003:30:004:05:004:40:004:55:22
7:058,50:35:251:10:501:46:152:21:402:29:262:57:053:32:304:07:554:43:204:58:53
7:108,40:35:501:11:401:47:302:23:202:31:122:59:103:35:004:10:504:46:405:02:24
7:158,30:36:151:12:301:48:452:25:002:32:573:01:153:37:304:13:454:50:005:05:55
7:208,20:36:401:13:201:50:002:26:402:34:433:03:203:40:004:16:404:53:205:09:26
7:258,10:37:051:14:101:51:152:28:202:36:283:05:253:42:304:19:354:56:405:12:57

Tablica tempa za polumaraton [min/mi]

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

Tempo
[min/mi]
Brzina
[mph]
1 mi5 mi10 miHM15 mi20 miM
5:0012,00:05:000:50:000:50:001:05:341:15:001:40:002:11:07
5:0511,80:05:050:50:500:50:501:06:391:16:151:41:402:13:18
5:1011,60:05:100:51:400:51:401:07:451:17:301:43:202:15:30
5:1511,40:05:150:52:300:52:301:08:501:18:451:45:002:17:41
5:2011,30:05:200:53:200:53:201:09:561:20:001:46:402:19:52
5:2511,10:05:250:54:100:54:101:11:011:21:151:48:202:22:03
5:3010,90:05:300:55:000:55:001:12:071:22:301:50:002:24:14
5:3510,70:05:350:55:500:55:501:13:131:23:451:51:402:26:25
5:4010,60:05:400:56:400:56:401:14:181:25:001:53:202:28:36
5:4510,40:05:450:57:300:57:301:15:241:26:151:55:002:30:47
5:5010,30:05:500:58:200:58:201:16:291:27:301:56:402:32:59
5:5510,10:05:550:59:100:59:101:17:351:28:451:58:202:35:10
6:0010,00:06:001:00:001:00:001:18:401:30:002:00:002:37:21
6:059,90:06:051:00:501:00:501:19:461:31:152:01:402:39:32
6:109,70:06:101:01:401:01:401:20:521:32:302:03:202:41:43
6:159,60:06:151:02:301:02:301:21:571:33:452:05:002:43:54
6:209,50:06:201:03:201:03:201:23:031:35:002:06:402:46:05
6:259,40:06:251:04:101:04:101:24:081:36:152:08:202:48:16
Tempo
[min/mi]
Brzina
[mph]
1 mi5 mi10 miHM15 mi20 miM
6:309,20:06:301:05:001:05:001:25:141:37:302:10:002:50:28
6:359,10:06:351:05:501:05:501:26:191:38:452:11:402:52:39
6:409,00:06:401:06:401:06:401:27:251:40:002:13:202:54:50
6:458,90:06:451:07:301:07:301:28:301:41:152:15:002:57:01
6:508,80:06:501:08:201:08:201:29:361:42:302:16:402:59:12
6:558,70:06:551:09:101:09:101:30:421:43:452:18:203:01:23
7:008,60:07:001:10:001:10:001:31:471:45:002:20:003:03:34
7:058,50:07:051:10:501:10:501:32:531:46:152:21:403:05:45
7:108,40:07:101:11:401:11:401:33:581:47:302:23:203:07:56
7:158,30:07:151:12:301:12:301:35:041:48:452:25:003:10:08
7:208,20:07:201:13:201:13:201:36:091:50:002:26:403:12:19
7:258,10:07:251:14:101:14:101:37:151:51:152:28:203:14:30
7:308,00:07:301:15:001:15:001:38:201:52:302:30:003:16:41
7:357,90:07:351:15:501:15:501:39:261:53:452:31:403:18:52
7:407,80:07:401:16:401:16:401:40:321:55:002:33:203:21:03
7:457,70:07:451:17:301:17:301:41:371:56:152:35:003:23:14
7:507,70:07:501:18:201:18:201:42:431:57:302:36:403:25:25
7:557,60:07:551:19:101:19:101:43:481:58:452:38:203:27:37
Tempo
[min/mi]
Brzina
[mph]
1 mi5 mi10 miHM15 mi20 miM
8:007,50:08:001:20:001:20:001:44:542:00:002:40:003:29:48
8:057,40:08:051:20:501:20:501:45:592:01:152:41:403:31:59
8:107,30:08:101:21:401:21:401:47:052:02:302:43:203:34:10
8:157,30:08:151:22:301:22:301:48:112:03:452:45:003:36:21
8:207,20:08:201:23:201:23:201:49:162:05:002:46:403:38:32
8:257,10:08:251:24:101:24:101:50:222:06:152:48:203:40:43
8:307,10:08:301:25:001:25:001:51:272:07:302:50:003:42:54
8:357,00:08:351:25:501:25:501:52:332:08:452:51:403:45:06
8:406,90:08:401:26:401:26:401:53:382:10:002:53:203:47:17
8:456,90:08:451:27:301:27:301:54:442:11:152:55:003:49:28
8:506,80:08:501:28:201:28:201:55:492:12:302:56:403:51:39
8:556,70:08:551:29:101:29:101:56:552:13:452:58:203:53:50
9:006,70:09:001:30:001:30:001:58:012:15:003:00:003:56:01
9:056,60:09:051:30:501:30:501:59:062:16:153:01:403:58:12
9:106,50:09:101:31:401:31:402:00:122:17:303:03:204:00:23
9:156,50:09:151:32:301:32:302:01:172:18:453:05:004:02:35
9:206,40:09:201:33:201:33:202:02:232:20:003:06:404:04:46
9:256,40:09:251:34:101:34:102:03:282:21:153:08:204:06:57
Tempo
[min/mi]
Brzina
[mph]
1 mi5 mi10 miHM15 mi20 miM
9:306,30:09:301:35:001:35:002:04:342:22:303:10:004:09:08
9:356,30:09:351:35:501:35:502:05:402:23:453:11:404:11:19
9:406,20:09:401:36:401:36:402:06:452:25:003:13:204:13:30
9:456,20:09:451:37:301:37:302:07:512:26:153:15:004:15:41
9:506,10:09:501:38:201:38:202:08:562:27:303:16:404:17:52
9:556,10:09:551:39:101:39:102:10:022:28:453:18:204:20:03
10:006,00:10:001:40:001:40:002:11:072:30:003:20:004:22:15
10:056,00:10:051:40:501:40:502:12:132:31:153:21:404:24:26
10:105,90:10:101:41:401:41:402:13:182:32:303:23:204:26:37
10:155,90:10:151:42:301:42:302:14:242:33:453:25:004:28:48
10:205,80:10:201:43:201:43:202:15:302:35:003:26:404:30:59
10:255,80:10:251:44:101:44:102:16:352:36:153:28:204:33:10
10:305,70:10:301:45:001:45:002:17:412:37:303:30:004:35:21
10:355,70:10:351:45:501:45:502:18:462:38:453:31:404:37:32
10:405,60:10:401:46:401:46:402:19:522:40:003:33:204:39:44
10:455,60:10:451:47:301:47:302:20:572:41:153:35:004:41:55
10:505,50:10:501:48:201:48:202:22:032:42:303:36:404:44:06
10:555,50:10:551:49:101:49:102:23:082:43:453:38:204:46:17

Zašto je važno koristiti tablicu tempa za maraton?

Tablicu tempa za maraton 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 maraton. 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.

Kako predvidjeti tempo trčanja maratona?

Ako želite znati kojim tempom možete trčati maraton 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 maraton

Koji je dobar tempo trčanja maratona?

Općenito, većina trkača smatra tempo 5:40 min/km dobrim tempom na maratonu. No, imajte na umu da je dobar tempo trčanja za svaku osobu individualan. Za nekog će dobar tempo maratona biti 4:45 min/km, dok će neki drugi trkač biti nezadovoljan s time.

Teško je definirati dobar tempo na maratonu 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 maratona u odnosu na prosječan rezultat po dobi, spolu i razini kondicije pročitajte članak Koje je prosječno vrijeme trčanja maratona?.

Članak vam je bio koristan? Podijelite ga!
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