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Istrčati polumaraton nije nimalo lak zadatak. Čak i nakon mjeseci treninga, pridržavanje ciljanog tempa na dan utrke može biti velik izazov.

U ovom članku možete besplatno preuzeti tablicu tempa za polumaraton te odrediti prolaze na svakom petom kilometru, odnosno na svakoj milji polumaratona kako bi istrčali svoje željeno vrijeme.

Tablica tempa za polumaraton

Što je tablica tempa za polumaraton?

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

Kako koristiti tablicu tempa za polumaraton?

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

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

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

Tablica tempa za polumaraton [min/km]

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

Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmPolumaraton
3:0020,00:15:000:30:000:45:001:00:001:03:18
3:0519,50:15:250:30:500:46:151:01:401:05:03
3:1018,90:15:500:31:400:47:301:03:201:06:49
3:1518,50:16:150:32:300:48:451:05:001:08:34
3:2018,00:16:400:33:200:50:001:06:401:10:19
3:2517,60:17:050:34:100:51:151:08:201:12:05
3:3017,10:17:300:35:000:52:301:10:001:13:50
3:3516,70:17:550:35:500:53:451:11:401:15:36
3:4016,40:18:200:36:400:55:001:13:201:17:21
3:4516,00:18:450:37:300:56:151:15:001:19:07
3:5015,70:19:100:38:200:57:301:16:401:20:52
3:5515,30:19:350:39:100:58:451:18:201:22:38
4:0015,00:20:000:40:001:00:001:20:001:24:23
4:0514,70:20:250:40:501:01:151:21:401:26:09
4:1014,40:20:500:41:401:02:301:23:201:27:54
4:1514,10:21:150:42:301:03:451:25:001:29:40
4:2013,80:21:400:43:201:05:001:26:401:31:25
4:2513,60:22:050:44:101:06:151:28:201:33:11
Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmPolumaraton
4:3013,30:22:300:45:001:07:301:30:001:34:56
4:3513,10:22:550:45:501:08:451:31:401:36:42
4:4012,90:23:200:46:401:10:001:33:201:38:27
4:4512,60:23:450:47:301:11:151:35:001:40:13
4:5012,40:24:100:48:201:12:301:36:401:41:58
4:5512,20:24:350:49:101:13:451:38:201:43:44
5:0012,00:25:000:50:001:15:001:40:001:45:29
5:0511,80:25:250:50:501:16:151:41:401:47:15
5:1011,60:25:500:51:401:17:301:43:201:49:00
5:1511,40:26:150:52:301:18:451:45:001:50:46
5:2011,30:26:400:53:201:20:001:46:401:52:31
5:2511,10:27:050:54:101:21:151:48:201:54:17
5:3010,90:27:300:55:001:22:301:50:001:56:02
5:3510,70:27:550:55:501:23:451:51:401:57:48
5:4010,60:28:200:56:401:25:001:53:201:59:33
5:4510,40:28:450:57:301:26:151:55:002:01:19
5:5010,30:29:100:58:201:27:301:56:402:03:04
5:5510,10:29:350:59:101:28:451:58:202:04:50
Tempo
[min/km]
Brzina
[km/h]
5 km10 km15 km20 kmPolumaraton
6:0010,00:30:001:00:001:30:002:00:002:06:35
6:059,90:30:251:00:501:31:152:01:402:08:21
6:109,70:30:501:01:401:32:302:03:202:10:06
6:159,60:31:151:02:301:33:452:05:002:11:52
6:209,50:31:401:03:201:35:002:06:402:13:37
6:259,40:32:051:04:101:36:152:08:202:15:23
6:309,20:32:301:05:001:37:302:10:002:17:08
6:359,10:32:551:05:501:38:452:11:402:18:54
6:409,00:33:201:06:401:40:002:13:202:20:39
6:458,90:33:451:07:301:41:152:15:002:22:24
6:508,80:34:101:08:201:42:302:16:402:24:10
6:558,70:34:351:09:101:43:452:18:202:25:55
7:008,60:35:001:10:001:45:002:20:002:27:41
7:058,50:35:251:10:501:46:152:21:402:29:26
7:108,40:35:501:11:401:47:302:23:202:31:12
7:158,30:36:151:12:301:48:452:25:002:32:57
7:208,20:36:401:13:201:50:002:26:402:34:43
7:258,10:37:051:14:101:51:152:28:202:36:28

Tablica tempa za polumaraton [min/mi]

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

Tempo
[min/mi]
Brzina
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi7 mi8 mi9 mi10 mi11 mi12 mi13 miPolumaraton
5:0012,00:05:000:10:000:15:000:20:000:25:000:30:000:35:000:40:000:45:000:50:000:55:001:00:001:05:001:05:34
5:0511,80:05:050:10:100:15:150:20:200:25:250:30:300:35:350:40:400:45:450:50:500:55:551:01:001:06:051:06:39
5:1011,60:05:100:10:200:15:300:20:400:25:500:31:000:36:100:41:200:46:300:51:400:56:501:02:001:07:101:07:45
5:1511,40:05:150:10:300:15:450:21:000:26:150:31:300:36:450:42:000:47:150:52:300:57:451:03:001:08:151:08:50
5:2011,30:05:200:10:400:16:000:21:200:26:400:32:000:37:200:42:400:48:000:53:200:58:401:04:001:09:201:09:56
5:2511,10:05:250:10:500:16:150:21:400:27:050:32:300:37:550:43:200:48:450:54:100:59:351:05:001:10:251:11:01
5:3010,90:05:300:11:000:16:300:22:000:27:300:33:000:38:300:44:000:49:300:55:001:00:301:06:001:11:301:12:07
5:3510,70:05:350:11:100:16:450:22:200:27:550:33:300:39:050:44:400:50:150:55:501:01:251:07:001:12:351:13:13
5:4010,60:05:400:11:200:17:000:22:400:28:200:34:000:39:400:45:200:51:000:56:401:02:201:08:001:13:401:14:18
5:4510,40:05:450:11:300:17:150:23:000:28:450:34:300:40:150:46:000:51:450:57:301:03:151:09:001:14:451:15:24
5:5010,30:05:500:11:400:17:300:23:200:29:100:35:000:40:500:46:400:52:300:58:201:04:101:10:001:15:501:16:29
5:5510,10:05:550:11:500:17:450:23:400:29:350:35:300:41:250:47:200:53:150:59:101:05:051:11:001:16:551:17:35
6:0010,00:06:000:12:000:18:000:24:000:30:000:36:000:42:000:48:000:54:001:00:001:06:001:12:001:18:001:18:40
6:059,90:06:050:12:100:18:150:24:200:30:250:36:300:42:350:48:400:54:451:00:501:06:551:13:001:19:051:19:46
6:109,70:06:100:12:200:18:300:24:400:30:500:37:000:43:100:49:200:55:301:01:401:07:501:14:001:20:101:20:52
6:159,60:06:150:12:300:18:450:25:000:31:150:37:300:43:450:50:000:56:151:02:301:08:451:15:001:21:151:21:57
6:209,50:06:200:12:400:19:000:25:200:31:400:38:000:44:200:50:400:57:001:03:201:09:401:16:001:22:201:23:03
6:259,40:06:250:12:500:19:150:25:400:32:050:38:300:44:550:51:200:57:451:04:101:10:351:17:001:23:251:24:08
Tempo
[min/mi]
Brzina
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi7 mi8 mi9 mi10 mi11 mi12 mi13 miPolumaraton
6:309,20:06:300:13:000:19:300:26:000:32:300:39:000:45:300:52:000:58:301:05:001:11:301:18:001:24:301:25:14
6:359,10:06:350:13:100:19:450:26:200:32:550:39:300:46:050:52:400:59:151:05:501:12:251:19:001:25:351:26:19
6:409,00:06:400:13:200:20:000:26:400:33:200:40:000:46:400:53:201:00:001:06:401:13:201:20:001:26:401:27:25
6:458,90:06:450:13:300:20:150:27:000:33:450:40:300:47:150:54:001:00:451:07:301:14:151:21:001:27:451:28:30
6:508,80:06:500:13:400:20:300:27:200:34:100:41:000:47:500:54:401:01:301:08:201:15:101:22:001:28:501:29:36
6:558,70:06:550:13:500:20:450:27:400:34:350:41:300:48:250:55:201:02:151:09:101:16:051:23:001:29:551:30:42
7:008,60:07:000:14:000:21:000:28:000:35:000:42:000:49:000:56:001:03:001:10:001:17:001:24:001:31:001:31:47
7:058,50:07:050:14:100:21:150:28:200:35:250:42:300:49:350:56:401:03:451:10:501:17:551:25:001:32:051:32:53
7:108,40:07:100:14:200:21:300:28:400:35:500:43:000:50:100:57:201:04:301:11:401:18:501:26:001:33:101:33:58
7:158,30:07:150:14:300:21:450:29:000:36:150:43:300:50:450:58:001:05:151:12:301:19:451:27:001:34:151:35:04
7:208,20:07:200:14:400:22:000:29:200:36:400:44:000:51:200:58:401:06:001:13:201:20:401:28:001:35:201:36:09
7:258,10:07:250:14:500:22:150:29:400:37:050:44:300:51:550:59:201:06:451:14:101:21:351:29:001:36:251:37:15
7:308,00:07:300:15:000:22:300:30:000:37:300:45:000:52:301:00:001:07:301:15:001:22:301:30:001:37:301:38:20
7:357,90:07:350:15:100:22:450:30:200:37:550:45:300:53:051:00:401:08:151:15:501:23:251:31:001:38:351:39:26
7:407,80:07:400:15:200:23:000:30:400:38:200:46:000:53:401:01:201:09:001:16:401:24:201:32:001:39:401:40:32
7:457,70:07:450:15:300:23:150:31:000:38:450:46:300:54:151:02:001:09:451:17:301:25:151:33:001:40:451:41:37
7:507,70:07:500:15:400:23:300:31:200:39:100:47:000:54:501:02:401:10:301:18:201:26:101:34:001:41:501:42:43
7:557,60:07:550:15:500:23:450:31:400:39:350:47:300:55:251:03:201:11:151:19:101:27:051:35:001:42:551:43:48
Tempo
[min/mi]
Brzina
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi7 mi8 mi9 mi10 mi11 mi12 mi13 miPolumaraton
8:007,50:08:000:16:000:24:000:32:000:40:000:48:000:56:001:04:001:12:001:20:001:28:001:36:001:44:001:44:54
8:057,40:08:050:16:100:24:150:32:200:40:250:48:300:56:351:04:401:12:451:20:501:28:551:37:001:45:051:45:59
8:107,30:08:100:16:200:24:300:32:400:40:500:49:000:57:101:05:201:13:301:21:401:29:501:38:001:46:101:47:05
8:157,30:08:150:16:300:24:450:33:000:41:150:49:300:57:451:06:001:14:151:22:301:30:451:39:001:47:151:48:11
8:207,20:08:200:16:400:25:000:33:200:41:400:50:000:58:201:06:401:15:001:23:201:31:401:40:001:48:201:49:16
8:257,10:08:250:16:500:25:150:33:400:42:050:50:300:58:551:07:201:15:451:24:101:32:351:41:001:49:251:50:22
8:307,10:08:300:17:000:25:300:34:000:42:300:51:000:59:301:08:001:16:301:25:001:33:301:42:001:50:301:51:27
8:357,00:08:350:17:100:25:450:34:200:42:550:51:301:00:051:08:401:17:151:25:501:34:251:43:001:51:351:52:33
8:406,90:08:400:17:200:26:000:34:400:43:200:52:001:00:401:09:201:18:001:26:401:35:201:44:001:52:401:53:38
8:456,90:08:450:17:300:26:150:35:000:43:450:52:301:01:151:10:001:18:451:27:301:36:151:45:001:53:451:54:44
8:506,80:08:500:17:400:26:300:35:200:44:100:53:001:01:501:10:401:19:301:28:201:37:101:46:001:54:501:55:49
8:556,70:08:550:17:500:26:450:35:400:44:350:53:301:02:251:11:201:20:151:29:101:38:051:47:001:55:551:56:55
9:006,70:09:000:18:000:27:000:36:000:45:000:54:001:03:001:12:001:21:001:30:001:39:001:48:001:57:001:58:01
9:056,60:09:050:18:100:27:150:36:200:45:250:54:301:03:351:12:401:21:451:30:501:39:551:49:001:58:051:59:06
9:106,50:09:100:18:200:27:300:36:400:45:500:55:001:04:101:13:201:22:301:31:401:40:501:50:001:59:102:00:12
9:156,50:09:150:18:300:27:450:37:000:46:150:55:301:04:451:14:001:23:151:32:301:41:451:51:002:00:152:01:17
9:206,40:09:200:18:400:28:000:37:200:46:400:56:001:05:201:14:401:24:001:33:201:42:401:52:002:01:202:02:23
9:256,40:09:250:18:500:28:150:37:400:47:050:56:301:05:551:15:201:24:451:34:101:43:351:53:002:02:252:03:28
Tempo
[min/mi]
Brzina
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi7 mi8 mi9 mi10 mi11 mi12 mi13 miPolumaraton
9:306,30:09:300:19:000:28:300:38:000:47:300:57:001:06:301:16:001:25:301:35:001:44:301:54:002:03:302:04:34
9:356,30:09:350:19:100:28:450:38:200:47:550:57:301:07:051:16:401:26:151:35:501:45:251:55:002:04:352:05:40
9:406,20:09:400:19:200:29:000:38:400:48:200:58:001:07:401:17:201:27:001:36:401:46:201:56:002:05:402:06:45
9:456,20:09:450:19:300:29:150:39:000:48:450:58:301:08:151:18:001:27:451:37:301:47:151:57:002:06:452:07:51
9:506,10:09:500:19:400:29:300:39:200:49:100:59:001:08:501:18:401:28:301:38:201:48:101:58:002:07:502:08:56
9:556,10:09:550:19:500:29:450:39:400:49:350:59:301:09:251:19:201:29:151:39:101:49:051:59:002:08:552:10:02
10:006,00:10:000:20:000:30:000:40:000:50:001:00:001:10:001:20:001:30:001:40:001:50:002:00:002:10:002:11:07
10:056,00:10:050:20:100:30:150:40:200:50:251:00:301:10:351:20:401:30:451:40:501:50:552:01:002:11:052:12:13
10:105,90:10:100:20:200:30:300:40:400:50:501:01:001:11:101:21:201:31:301:41:401:51:502:02:002:12:102:13:18
10:155,90:10:150:20:300:30:450:41:000:51:151:01:301:11:451:22:001:32:151:42:301:52:452:03:002:13:152:14:24
10:205,80:10:200:20:400:31:000:41:200:51:401:02:001:12:201:22:401:33:001:43:201:53:402:04:002:14:202:15:30
10:255,80:10:250:20:500:31:150:41:400:52:051:02:301:12:551:23:201:33:451:44:101:54:352:05:002:15:252:16:35
10:305,70:10:300:21:000:31:300:42:000:52:301:03:001:13:301:24:001:34:301:45:001:55:302:06:002:16:302:17:41
10:355,70:10:350:21:100:31:450:42:200:52:551:03:301:14:051:24:401:35:151:45:501:56:252:07:002:17:352:18:46
10:405,60:10:400:21:200:32:000:42:400:53:201:04:001:14:401:25:201:36:001:46:401:57:202:08:002:18:402:19:52
10:455,60:10:450:21:300:32:150:43:000:53:451:04:301:15:151:26:001:36:451:47:301:58:152:09:002:19:452:20:57
10:505,50:10:500:21:400:32:300:43:200:54:101:05:001:15:501:26:401:37:301:48:201:59:102:10:002:20:502:22:03
10:555,50:10:550:21:500:32:450:43:400:54:351:05:301:16:251:27:201:38:151:49:102:00:052:11:002:21:552:23:08

Zašto je važno koristiti tablicu tempa za polumaraton?

Tablicu tempa za polumaraton 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 polumaraton. 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 polumaratona?

Ako želite znati kojim tempom možete trčati polumaraton 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 polumaraton

Koji je dobar tempo trčanja polumaratona?

Općenito, većina trkača smatra tempo 5:30 min/km dobrim tempom polumaratona. No, imajte na umu da je dobar tempo trčanja za svaku osobu individualan. Za nekog će dobar tempo polumaratona biti 4:30 min/km, dok će neki drugi trkač biti nezadovoljan s time.

Teško je definirati dobar tempo polumaratona 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 polumaratona?.

Članak vam je bio koristan? Podijelite ga!
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