Tempotabell
Referansetider for vanlige løpsdistanser ved ulike tempoer.
| Tempo /km | Tempo /mi | 400m | 5K | 10K | Halv | Maraton |
|---|---|---|---|---|---|---|
| 02:50 /km | 04:34 /mi | 01:08 | 14:10 | 28:20 | 00:59:47 | 01:59:33 |
| 02:55 /km | 04:42 /mi | 01:10 | 14:35 | 29:10 | 01:01:32 | 02:03:04 |
| 03:00 /km | 04:50 /mi | 01:12 | 15:00 | 30:00 | 01:03:18 | 02:06:35 |
| 03:05 /km | 04:58 /mi | 01:14 | 15:25 | 30:50 | 01:05:03 | 02:10:06 |
| 03:10 /km | 05:06 /mi | 01:16 | 15:50 | 31:40 | 01:06:49 | 02:13:37 |
| 03:15 /km | 05:14 /mi | 01:18 | 16:15 | 32:30 | 01:08:34 | 02:17:08 |
| 03:20 /km | 05:22 /mi | 01:20 | 16:40 | 33:20 | 01:10:20 | 02:20:39 |
| 03:25 /km | 05:30 /mi | 01:22 | 17:05 | 34:10 | 01:12:05 | 02:24:10 |
| 03:30 /km | 05:38 /mi | 01:24 | 17:30 | 35:00 | 01:13:50 | 02:27:41 |
| 03:35 /km | 05:46 /mi | 01:26 | 17:55 | 35:50 | 01:15:36 | 02:31:12 |
| 03:40 /km | 05:54 /mi | 01:28 | 18:20 | 36:40 | 01:17:21 | 02:34:43 |
| 03:45 /km | 06:02 /mi | 01:30 | 18:45 | 37:30 | 01:19:07 | 02:38:14 |
| 03:50 /km | 06:10 /mi | 01:32 | 19:10 | 38:20 | 01:20:52 | 02:41:45 |
| 03:55 /km | 06:18 /mi | 01:34 | 19:35 | 39:10 | 01:22:38 | 02:45:16 |
| 04:00 /km | 06:26 /mi | 01:36 | 20:00 | 40:00 | 01:24:23 | 02:48:47 |
| 04:05 /km | 06:34 /mi | 01:38 | 20:25 | 40:50 | 01:26:09 | 02:52:18 |
| 04:10 /km | 06:42 /mi | 01:40 | 20:50 | 41:40 | 01:27:54 | 02:55:49 |
| 04:15 /km | 06:50 /mi | 01:42 | 21:15 | 42:30 | 01:29:40 | 02:59:20 |
| 04:20 /km | 06:58 /mi | 01:44 | 21:40 | 43:20 | 01:31:25 | 03:02:51 |
| 04:25 /km | 07:06 /mi | 01:46 | 22:05 | 44:10 | 01:33:11 | 03:06:22 |
| 04:30 /km | 07:15 /mi | 01:48 | 22:30 | 45:00 | 01:34:56 | 03:09:53 |
| 04:35 /km | 07:23 /mi | 01:50 | 22:55 | 45:50 | 01:36:42 | 03:13:24 |
| 04:40 /km | 07:31 /mi | 01:52 | 23:20 | 46:40 | 01:38:27 | 03:16:55 |
| 04:45 /km | 07:39 /mi | 01:54 | 23:45 | 47:30 | 01:40:13 | 03:20:26 |
| 04:50 /km | 07:47 /mi | 01:56 | 24:10 | 48:20 | 01:41:58 | 03:23:57 |
| 04:55 /km | 07:55 /mi | 01:58 | 24:35 | 49:10 | 01:43:44 | 03:27:28 |
| 05:00 /km | 08:03 /mi | 02:00 | 25:00 | 50:00 | 01:45:29 | 03:30:59 |
| 05:05 /km | 08:11 /mi | 02:02 | 25:25 | 50:50 | 01:47:15 | 03:34:29 |
| 05:10 /km | 08:19 /mi | 02:04 | 25:50 | 51:40 | 01:49:00 | 03:38:00 |
| 05:15 /km | 08:27 /mi | 02:06 | 26:15 | 52:30 | 01:50:46 | 03:41:31 |
| 05:20 /km | 08:35 /mi | 02:08 | 26:40 | 53:20 | 01:52:31 | 03:45:02 |
| 05:25 /km | 08:43 /mi | 02:10 | 27:05 | 54:10 | 01:54:17 | 03:48:33 |
| 05:30 /km | 08:51 /mi | 02:12 | 27:30 | 55:00 | 01:56:02 | 03:52:04 |
| 05:35 /km | 08:59 /mi | 02:14 | 27:55 | 55:50 | 01:57:48 | 03:55:35 |
| 05:40 /km | 09:07 /mi | 02:16 | 28:20 | 56:40 | 01:59:33 | 03:59:06 |
| 05:45 /km | 09:15 /mi | 02:18 | 28:45 | 57:30 | 02:01:19 | 04:02:37 |
| 05:50 /km | 09:23 /mi | 02:20 | 29:10 | 58:20 | 02:03:04 | 04:06:08 |
| 05:55 /km | 09:31 /mi | 02:22 | 29:35 | 59:10 | 02:04:50 | 04:09:39 |
| 06:00 /km | 09:39 /mi | 02:24 | 30:00 | 01:00:00 | 02:06:35 | 04:13:10 |
| 06:05 /km | 09:47 /mi | 02:26 | 30:25 | 01:00:50 | 02:08:21 | 04:16:41 |
| 06:10 /km | 09:55 /mi | 02:28 | 30:50 | 01:01:40 | 02:10:06 | 04:20:12 |
| 06:15 /km | 10:04 /mi | 02:30 | 31:15 | 01:02:30 | 02:11:52 | 04:23:43 |
| 06:20 /km | 10:12 /mi | 02:32 | 31:40 | 01:03:20 | 02:13:37 | 04:27:14 |
| 06:25 /km | 10:20 /mi | 02:34 | 32:05 | 01:04:10 | 02:15:23 | 04:30:45 |
| 06:30 /km | 10:28 /mi | 02:36 | 32:30 | 01:05:00 | 02:17:08 | 04:34:16 |
| 06:35 /km | 10:36 /mi | 02:38 | 32:55 | 01:05:50 | 02:18:54 | 04:37:47 |
| 06:40 /km | 10:44 /mi | 02:40 | 33:20 | 01:06:40 | 02:20:39 | 04:41:18 |
| 06:45 /km | 10:52 /mi | 02:42 | 33:45 | 01:07:30 | 02:22:24 | 04:44:49 |
| 06:50 /km | 11:00 /mi | 02:44 | 34:10 | 01:08:20 | 02:24:10 | 04:48:20 |
| 06:55 /km | 11:08 /mi | 02:46 | 34:35 | 01:09:10 | 02:25:55 | 04:51:51 |
| 07:00 /km | 11:16 /mi | 02:48 | 35:00 | 01:10:00 | 02:27:41 | 04:55:22 |
| 07:05 /km | 11:24 /mi | 02:50 | 35:25 | 01:10:50 | 02:29:26 | 04:58:53 |
| 07:10 /km | 11:32 /mi | 02:52 | 35:50 | 01:11:40 | 02:31:12 | 05:02:24 |
| 07:15 /km | 11:40 /mi | 02:54 | 36:15 | 01:12:30 | 02:32:57 | 05:05:55 |
| 07:20 /km | 11:48 /mi | 02:56 | 36:40 | 01:13:20 | 02:34:43 | 05:09:26 |
| 07:25 /km | 11:56 /mi | 02:58 | 37:05 | 01:14:10 | 02:36:28 | 05:12:57 |
| 07:30 /km | 12:04 /mi | 03:00 | 37:30 | 01:15:00 | 02:38:14 | 05:16:28 |
| 07:35 /km | 12:12 /mi | 03:02 | 37:55 | 01:15:50 | 02:39:59 | 05:19:59 |
| 07:40 /km | 12:20 /mi | 03:04 | 38:20 | 01:16:40 | 02:41:45 | 05:23:30 |
| 07:45 /km | 12:28 /mi | 03:06 | 38:45 | 01:17:30 | 02:43:30 | 05:27:01 |
| 07:50 /km | 12:36 /mi | 03:08 | 39:10 | 01:18:20 | 02:45:16 | 05:30:32 |
| 07:55 /km | 12:44 /mi | 03:10 | 39:35 | 01:19:10 | 02:47:01 | 05:34:03 |
| 08:00 /km | 12:52 /mi | 03:12 | 40:00 | 01:20:00 | 02:48:47 | 05:37:34 |
Tempo-tabell – oversikt og vanlige spørsmål
En tempo-tabell konverterer mellom løpsfart (km/t eller mph) og løpstempo (min/km eller min/miles) for standarddistanser. Det er det raskeste verktøyet for å svare på spørsmål som «Hvis jeg løper 5K på 25:00, hva er det i min/km?» og planlegge pacing-strategier for fremtidige løp.
Tabellen er spesielt nyttig under løpsforberedelser. Løpsprogrammer skriver ofte mål som «trene i 5:30/km tempo» – tabellen gir deg umiddelbart hastighets- og sluttidsekvivalenter for hvert målmiles standard distanse.
For tidsbaserte mål som «sub-4-timers maraton», finn 5:41/km raden – det er det nøyaktige tempoet du trenger å holde jevnt. Bruk den som referanse under lange løpeturer for å kalibrere oppfatningen din av anstrengelse ved måltemp.
Hvordan fungerer dette?
Hva er forskjellen mellom tempo og fart?
Fart er distanse per tidsenhet (km/t eller mph) – «løper 12 km/t». Tempo er tid per distanseenhet (min/km eller min/mile) – «løper 5:00/km». De er gjensidige: 12 km/t = 5:00/km.
Hva er et godt tempo for begynnere?
De fleste nybegynnere løper komfortabelt mellom 7:00–9:00 min/km (7,8–8,6 km/t). Målet i de første månedene er å fullføre distansen, ikke farten. Pust-test-regelen gjelder – du skal kunne snakke i hele setninger. Fart kommer naturlig med konsekvent trening.
Hva er vanlig maraton-sluttid?
Mediantid for maratonfinishers er omtrent 4:30–5:00 (6:24–7:06 min/km). Elite-menn løper under 2:05 (omtrent 2:58 min/km) og elite-kvinner under 2:15 (omtrent 3:12 min/km).