Tempotabell: tider fra 5 km til maraton

Tempo /km	Tempo /mi	400m	5K	10K	Halv	Maraton
2:50 /km	4:34 /mi	1:08	14:10	28:20	59:47	1:59:33
2:55 /km	4:42 /mi	1:10	14:35	29:10	1:01:32	2:03:04
3:00 /km	4:50 /mi	1:12	15:00	30:00	1:03:18	2:06:35
3:05 /km	4:58 /mi	1:14	15:25	30:50	1:05:03	2:10:06
3:10 /km	5:06 /mi	1:16	15:50	31:40	1:06:49	2:13:37
3:15 /km	5:14 /mi	1:18	16:15	32:30	1:08:34	2:17:08
3:20 /km	5:22 /mi	1:20	16:40	33:20	1:10:20	2:20:39
3:25 /km	5:30 /mi	1:22	17:05	34:10	1:12:05	2:24:10
3:30 /km	5:38 /mi	1:24	17:30	35:00	1:13:50	2:27:41
3:35 /km	5:46 /mi	1:26	17:55	35:50	1:15:36	2:31:12
3:40 /km	5:54 /mi	1:28	18:20	36:40	1:17:21	2:34:43
3:45 /km	6:02 /mi	1:30	18:45	37:30	1:19:07	2:38:14
3:50 /km	6:10 /mi	1:32	19:10	38:20	1:20:52	2:41:45
3:55 /km	6:18 /mi	1:34	19:35	39:10	1:22:38	2:45:16
4:00 /km	6:26 /mi	1:36	20:00	40:00	1:24:23	2:48:47
4:05 /km	6:34 /mi	1:38	20:25	40:50	1:26:09	2:52:18
4:10 /km	6:42 /mi	1:40	20:50	41:40	1:27:54	2:55:49
4:15 /km	6:50 /mi	1:42	21:15	42:30	1:29:40	2:59:20
4:20 /km	6:58 /mi	1:44	21:40	43:20	1:31:25	3:02:51
4:25 /km	7:06 /mi	1:46	22:05	44:10	1:33:11	3:06:22
4:30 /km	7:15 /mi	1:48	22:30	45:00	1:34:56	3:09:53
4:35 /km	7:23 /mi	1:50	22:55	45:50	1:36:42	3:13:24
4:40 /km	7:31 /mi	1:52	23:20	46:40	1:38:27	3:16:55
4:45 /km	7:39 /mi	1:54	23:45	47:30	1:40:13	3:20:26
4:50 /km	7:47 /mi	1:56	24:10	48:20	1:41:58	3:23:57
4:55 /km	7:55 /mi	1:58	24:35	49:10	1:43:44	3:27:28
5:00 /km	8:03 /mi	2:00	25:00	50:00	1:45:29	3:30:59
5:05 /km	8:11 /mi	2:02	25:25	50:50	1:47:15	3:34:29
5:10 /km	8:19 /mi	2:04	25:50	51:40	1:49:00	3:38:00
5:15 /km	8:27 /mi	2:06	26:15	52:30	1:50:46	3:41:31
5:20 /km	8:35 /mi	2:08	26:40	53:20	1:52:31	3:45:02
5:25 /km	8:43 /mi	2:10	27:05	54:10	1:54:17	3:48:33
5:30 /km	8:51 /mi	2:12	27:30	55:00	1:56:02	3:52:04
5:35 /km	8:59 /mi	2:14	27:55	55:50	1:57:48	3:55:35
5:40 /km	9:07 /mi	2:16	28:20	56:40	1:59:33	3:59:06
5:45 /km	9:15 /mi	2:18	28:45	57:30	2:01:19	4:02:37
5:50 /km	9:23 /mi	2:20	29:10	58:20	2:03:04	4:06:08
5:55 /km	9:31 /mi	2:22	29:35	59:10	2:04:50	4:09:39
6:00 /km	9:39 /mi	2:24	30:00	1:00:00	2:06:35	4:13:10
6:05 /km	9:47 /mi	2:26	30:25	1:00:50	2:08:21	4:16:41
6:10 /km	9:55 /mi	2:28	30:50	1:01:40	2:10:06	4:20:12
6:15 /km	10:04 /mi	2:30	31:15	1:02:30	2:11:52	4:23:43
6:20 /km	10:12 /mi	2:32	31:40	1:03:20	2:13:37	4:27:14
6:25 /km	10:20 /mi	2:34	32:05	1:04:10	2:15:23	4:30:45
6:30 /km	10:28 /mi	2:36	32:30	1:05:00	2:17:08	4:34:16
6:35 /km	10:36 /mi	2:38	32:55	1:05:50	2:18:54	4:37:47
6:40 /km	10:44 /mi	2:40	33:20	1:06:40	2:20:39	4:41:18
6:45 /km	10:52 /mi	2:42	33:45	1:07:30	2:22:24	4:44:49
6:50 /km	11:00 /mi	2:44	34:10	1:08:20	2:24:10	4:48:20
6:55 /km	11:08 /mi	2:46	34:35	1:09:10	2:25:55	4:51:51
7:00 /km	11:16 /mi	2:48	35:00	1:10:00	2:27:41	4:55:22
7:05 /km	11:24 /mi	2:50	35:25	1:10:50	2:29:26	4:58:53
7:10 /km	11:32 /mi	2:52	35:50	1:11:40	2:31:12	5:02:24
7:15 /km	11:40 /mi	2:54	36:15	1:12:30	2:32:57	5:05:55
7:20 /km	11:48 /mi	2:56	36:40	1:13:20	2:34:43	5:09:26
7:25 /km	11:56 /mi	2:58	37:05	1:14:10	2:36:28	5:12:57
7:30 /km	12:04 /mi	3:00	37:30	1:15:00	2:38:14	5:16:28
7:35 /km	12:12 /mi	3:02	37:55	1:15:50	2:39:59	5:19:59
7:40 /km	12:20 /mi	3:04	38:20	1:16:40	2:41:45	5:23:30
7:45 /km	12:28 /mi	3:06	38:45	1:17:30	2:43:30	5:27:01
7:50 /km	12:36 /mi	3:08	39:10	1:18:20	2:45:16	5:30:32
7:55 /km	12:44 /mi	3:10	39:35	1:19:10	2:47:01	5:34:03
8:00 /km	12:52 /mi	3:12	40:00	1:20:00	2:48:47	5:37:34

Tempo /km

Tempo /mi

400m

10K

Halv

Maraton

2:50 /km

4:34 /mi

1:08

14:10

28:20

59:47

1:59:33

2:55 /km

4:42 /mi

1:10

14:35

29:10

1:01:32

2:03:04

3:00 /km

4:50 /mi

1:12

15:00

30:00

1:03:18

2:06:35

3:05 /km

4:58 /mi

1:14

15:25

30:50

1:05:03

2:10:06

3:10 /km

5:06 /mi

1:16

15:50

31:40

1:06:49

2:13:37

3:15 /km

5:14 /mi

1:18

16:15

32:30

1:08:34

2:17:08

3:20 /km

5:22 /mi

1:20

16:40

33:20

1:10:20

2:20:39

3:25 /km

5:30 /mi

1:22

17:05

34:10

1:12:05

2:24:10

3:30 /km

5:38 /mi

1:24

17:30

35:00

1:13:50

2:27:41

3:35 /km

5:46 /mi

1:26

17:55

35:50

1:15:36

2:31:12

3:40 /km

5:54 /mi

1:28

18:20

36:40

1:17:21

2:34:43

3:45 /km

6:02 /mi

1:30

18:45

37:30

1:19:07

2:38:14

3:50 /km

6:10 /mi

1:32

19:10

38:20

1:20:52

2:41:45

3:55 /km

6:18 /mi

1:34

19:35

39:10

1:22:38

2:45:16

4:00 /km

6:26 /mi

1:36

20:00

40:00

1:24:23

2:48:47

4:05 /km

6:34 /mi

1:38

20:25

40:50

1:26:09

2:52:18

4:10 /km

6:42 /mi

1:40

20:50

41:40

1:27:54

2:55:49

4:15 /km

6:50 /mi

1:42

21:15

42:30

1:29:40

2:59:20

4:20 /km

6:58 /mi

1:44

21:40

43:20

1:31:25

3:02:51

4:25 /km

7:06 /mi

1:46

22:05

44:10

1:33:11

3:06:22

4:30 /km

7:15 /mi

1:48

22:30

45:00

1:34:56

3:09:53

4:35 /km

7:23 /mi

1:50

22:55

45:50

1:36:42

3:13:24

4:40 /km

7:31 /mi

1:52

23:20

46:40

1:38:27

3:16:55

4:45 /km

7:39 /mi

1:54

23:45

47:30

1:40:13

3:20:26

4:50 /km

7:47 /mi

1:56

24:10

48:20

1:41:58

3:23:57

4:55 /km

7:55 /mi

1:58

24:35

49:10

1:43:44

3:27:28

5:00 /km

8:03 /mi

2:00

25:00

50:00

1:45:29

3:30:59

5:05 /km

8:11 /mi

2:02

25:25

50:50

1:47:15

3:34:29

5:10 /km

8:19 /mi

2:04

25:50

51:40

1:49:00

3:38:00

5:15 /km

8:27 /mi

2:06

26:15

52:30

1:50:46

3:41:31

5:20 /km

8:35 /mi

2:08

26:40

53:20

1:52:31

3:45:02

5:25 /km

8:43 /mi

2:10

27:05

54:10

1:54:17

3:48:33

5:30 /km

8:51 /mi

2:12

27:30

55:00

1:56:02

3:52:04

5:35 /km

8:59 /mi

2:14

27:55

55:50

1:57:48

3:55:35

5:40 /km

9:07 /mi

2:16

28:20

56:40

1:59:33

3:59:06

5:45 /km

9:15 /mi

2:18

28:45

57:30

2:01:19

4:02:37

5:50 /km

9:23 /mi

2:20

29:10

58:20

2:03:04

4:06:08

5:55 /km

9:31 /mi

2:22

29:35

59:10

2:04:50

4:09:39

6:00 /km

9:39 /mi

2:24

30:00

1:00:00

2:06:35

4:13:10

6:05 /km

9:47 /mi

2:26

30:25

1:00:50

2:08:21

4:16:41

6:10 /km

9:55 /mi

2:28

30:50

1:01:40

2:10:06

4:20:12

6:15 /km

10:04 /mi

2:30

31:15

1:02:30

2:11:52

4:23:43

6:20 /km

10:12 /mi

2:32

31:40

1:03:20

2:13:37

4:27:14

6:25 /km

10:20 /mi

2:34

32:05

1:04:10

2:15:23

4:30:45

6:30 /km

10:28 /mi

2:36

32:30

1:05:00

2:17:08

4:34:16

6:35 /km

10:36 /mi

2:38

32:55

1:05:50

2:18:54

4:37:47

6:40 /km

10:44 /mi

2:40

33:20

1:06:40

2:20:39

4:41:18

6:45 /km

10:52 /mi

2:42

33:45

1:07:30

2:22:24

4:44:49

6:50 /km

11:00 /mi

2:44

34:10

1:08:20

2:24:10

4:48:20

6:55 /km

11:08 /mi

2:46

34:35

1:09:10

2:25:55

4:51:51

7:00 /km

11:16 /mi

2:48

35:00

1:10:00

2:27:41

4:55:22

7:05 /km

11:24 /mi

2:50

35:25

1:10:50

2:29:26

4:58:53

7:10 /km

11:32 /mi

2:52

35:50

1:11:40

2:31:12

5:02:24

7:15 /km

11:40 /mi

2:54

36:15

1:12:30

2:32:57

5:05:55

7:20 /km

11:48 /mi

2:56

36:40

1:13:20

2:34:43

5:09:26

7:25 /km

11:56 /mi

2:58

37:05

1:14:10

2:36:28

5:12:57

7:30 /km

12:04 /mi

3:00

37:30

1:15:00

2:38:14

5:16:28

7:35 /km

12:12 /mi

3:02

37:55

1:15:50

2:39:59

5:19:59

7:40 /km

12:20 /mi

3:04

38:20

1:16:40

2:41:45

5:23:30

7:45 /km

12:28 /mi

3:06

38:45

1:17:30

2:43:30

5:27:01

7:50 /km

12:36 /mi

3:08

39:10

1:18:20

2:45:16

5:30:32

7:55 /km

12:44 /mi

3:10

39:35

1:19:10

2:47:01

5:34:03

8:00 /km

12:52 /mi

3:12

40:00

1:20:00

2:48:47

5:37:34

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).