Redakcja Bieganie.pl
Nie przegap: Konferencja "Biegowe 360 stopni" w COS Zakopane
Szukasz tabeli międzyczasów dla kilku dystansów od 5 km i 10 km, przez półmaraton (21,0975 km), aż po maraton (42,195 km)? Przygotowaliśmy zestawienia, które łączą docelowy czas na mecie z międzyczasami na kluczowych punktach oraz odpowiadającym im tempem (min/km) i prędkością (km/h).
Zakres obejmuje zarówno poziom amatorski, jak i elity: maraton od 1:59, półmaraton od 59 minut, 10 km od 28 minut i 5 km od 14 minut, a dalej pełne spektrum popularnych wyników. Dzięki tabelom w kilka sekund sprawdzisz, jaki czas powinieneś widzieć na 5, 10, 15, 20 km, półmetku, 30 i 42km (w maratonie). To praktyczne narzędzie dla biegaczy. Tabele są czytelne na telefonie i w wersji do druku; sprawdzą się na zawodach ulicznych, treningach tempowych i długich wybieganiach
Pamiętaj, że każdy z nas jest inny. Nie musisz biec idealnie takim tempem jak w tabeli. Zawsze bierz pod uwagę czynniki zewnętrzne jak samopoczucie, pogoda albo ukształtowanie terenu. Co więcej, jeśli udałoby Ci się przebiec maraton dokładnie według tabelki, to zazwyczaj będzie znaczyło, że mogłeś pobiec lepiej!
Przeczytaj również o strategiach maratońskich:
| TEMPO | PRĘDKOŚĆ | 5KM | 10KM | 20KM | PÓŁMARATON | 30KM | MARATON |
|---|---|---|---|---|---|---|---|
| 2:50 | 21.10kph | 0:14:13 | 0:28:26 | 0:56:52 | 0:59:59 | 1:25:18 | 1:59:59 |
| 2:52 | 21.00kph | 0:14:17 | 0:28:34 | 0:57:08 | 1:00:17 | 1:25:42 | 2:00:34 |
| 2:52 | 20.90kph | 0:14:21 | 0:28:42 | 0:57:24 | 1:00:34 | 1:26:06 | 2:01:08 |
| 2:53 | 20.80kph | 0:14:25 | 0:28:50 | 0:57:40 | 1:00:51 | 1:26:30 | 2:01:43 |
| 2:54 | 20.70kph | 0:14:29 | 0:28:59 | 0:57:58 | 1:01:09 | 1:26:57 | 2:02:19 |
| 2:55 | 20.60kph | 0:14:33 | 0:29:07 | 0:58:14 | 1:01:27 | 1:27:21 | 2:02:54 |
| 2:56 | 20.50kph | 0:14:38 | 0:29:16 | 0:58:32 | 1:01:45 | 1:27:48 | 2:03:30 |
| 2:56 | 20.40kph | 0:14:42 | 0:29:24 | 0:58:48 | 1:02:03 | 1:28:12 | 2:04:07 |
| 2:58 | 20.30kph | 0:14:46 | 0:29:33 | 0:59:06 | 1:02:21 | 1:28:39 | 2:04:43 |
| 2:58 | 20.20kph | 0:14:51 | 0:29:42 | 0:59:24 | 1:02:40 | 1:29:06 | 2:05:20 |
| 2:59 | 20.10kph | 0:14:55 | 0:29:51 | 0:59:42 | 1:02:59 | 1:29:33 | 2:05:58 |
| 3:00 | 20.00kph | 0:14:59 | 0:29:59 | 0:59:58 | 1:03:17 | 1:29:57 | 2:06:35 |
| 3:01 | 19.90kph | 0:15:04 | 0:30:09 | 1:00:18 | 1:03:37 | 1:30:27 | 2:07:14 |
| 3:02 | 19.80kph | 0:15:09 | 0:30:18 | 1:00:36 | 1:03:56 | 1:30:54 | 2:07:52 |
| 3:03 | 19.70kph | 0:15:13 | 0:30:27 | 1:00:54 | 1:04:15 | 1:31:21 | 2:08:31 |
| 3:04 | 19.60kph | 0:15:18 | 0:30:36 | 1:01:12 | 1:04:35 | 1:31:48 | 2:09:11 |
| 3:05 | 19.50kph | 0:15:23 | 0:30:46 | 1:01:32 | 1:04:55 | 1:32:18 | 2:09:50 |
| 3:05 | 19.40kph | 0:15:27 | 0:30:55 | 1:01:50 | 1:05:15 | 1:32:45 | 2:10:30 |
| 3:07 | 19.30kph | 0:15:32 | 0:31:05 | 1:02:10 | 1:05:35 | 1:33:15 | 2:11:11 |
| 3:08 | 19.20kph | 0:15:37 | 0:31:14 | 1:02:28 | 1:05:56 | 1:33:42 | 2:11:52 |
| 3:08 | 19.10kph | 0:15:42 | 0:31:24 | 1:02:48 | 1:06:16 | 1:34:12 | 2:12:33 |
| 3:10 | 19.00kph | 0:15:47 | 0:31:34 | 1:03:08 | 1:06:37 | 1:34:42 | 2:13:15 |
| 3:10 | 18.90kph | 0:15:52 | 0:31:44 | 1:03:28 | 1:06:59 | 1:35:12 | 2:13:58 |
| 3:11 | 18.80kph | 0:15:57 | 0:31:54 | 1:03:48 | 1:07:20 | 1:35:42 | 2:14:40 |
| 3:13 | 18.70kph | 0:16:02 | 0:32:05 | 1:04:10 | 1:07:42 | 1:36:15 | 2:15:24 |
| 3:14 | 18.60kph | 0:16:07 | 0:32:15 | 1:04:30 | 1:08:03 | 1:36:45 | 2:16:07 |
| 3:14 | 18.50kph | 0:16:12 | 0:32:25 | 1:04:50 | 1:08:25 | 1:37:15 | 2:16:51 |
| 3:16 | 18.40kph | 0:16:18 | 0:32:36 | 1:05:12 | 1:08:48 | 1:37:48 | 2:17:36 |
| 3:17 | 18.30kph | 0:16:23 | 0:32:47 | 1:05:34 | 1:09:10 | 1:38:21 | 2:18:21 |
| 3:18 | 18.20kph | 0:16:29 | 0:32:58 | 1:05:56 | 1:09:33 | 1:38:54 | 2:19:07 |
| 3:19 | 18.10kph | 0:16:34 | 0:33:08 | 1:06:16 | 1:09:56 | 1:39:24 | 2:19:53 |
| 3:20 | 18.00kph | 0:16:40 | 0:33:20 | 1:06:40 | 1:10:20 | 1:40:00 | 2:20:40 |
| 3:21 | 17.90kph | 0:16:45 | 0:33:31 | 1:07:02 | 1:10:43 | 1:40:33 | 2:21:27 |
| 3:22 | 17.80kph | 0:16:51 | 0:33:42 | 1:07:24 | 1:11:07 | 1:41:06 | 2:22:14 |
| 3:23 | 17.70kph | 0:16:56 | 0:33:53 | 1:07:46 | 1:11:31 | 1:41:39 | 2:23:03 |
| 3:25 | 17.60kph | 0:17:02 | 0:34:05 | 1:08:10 | 1:11:55 | 1:42:15 | 2:23:51 |
| 3:26 | 17.50kph | 0:17:08 | 0:34:17 | 1:08:34 | 1:12:20 | 1:42:51 | 2:24:41 |
| 3:27 | 17.40kph | 0:17:14 | 0:34:28 | 1:08:56 | 1:12:45 | 1:43:24 | 2:25:31 |
| 3:28 | 17.30kph | 0:17:20 | 0:34:40 | 1:09:20 | 1:13:10 | 1:44:00 | 2:26:21 |
| 3:29 | 17.20kph | 0:17:26 | 0:34:53 | 1:09:46 | 1:13:36 | 1:44:39 | 2:27:12 |
| 3:31 | 17.10kph | 0:17:32 | 0:35:05 | 1:10:10 | 1:14:02 | 1:45:15 | 2:28:04 |
| 3:32 | 17.00kph | 0:17:38 | 0:35:17 | 1:10:34 | 1:14:28 | 1:45:51 | 2:28:56 |
| 3:33 | 16.90kph | 0:17:45 | 0:35:30 | 1:11:00 | 1:14:54 | 1:46:30 | 2:29:49 |
| 3:34 | 16.80kph | 0:17:51 | 0:35:42 | 1:11:24 | 1:15:21 | 1:47:06 | 2:30:42 |
| 3:35 | 16.70kph | 0:17:57 | 0:35:55 | 1:11:50 | 1:15:48 | 1:47:45 | 2:31:37 |
| 3:37 | 16.60kph | 0:18:04 | 0:36:08 | 1:12:16 | 1:16:15 | 1:48:24 | 2:32:31 |
| 3:38 | 16.50kph | 0:18:10 | 0:36:21 | 1:12:42 | 1:16:43 | 1:49:03 | 2:33:27 |
| 3:40 | 16.40kph | 0:18:17 | 0:36:35 | 1:13:10 | 1:17:11 | 1:49:45 | 2:34:23 |
| 3:41 | 16.30kph | 0:18:24 | 0:36:48 | 1:13:36 | 1:17:40 | 1:50:24 | 2:35:20 |
| 3:42 | 16.20kph | 0:18:31 | 0:37:02 | 1:14:04 | 1:18:08 | 1:51:06 | 2:36:17 |
| 3:44 | 16.10kph | 0:18:38 | 0:37:16 | 1:14:32 | 1:18:38 | 1:51:48 | 2:37:16 |
| 3:45 | 16.00kph | 0:18:45 | 0:37:30 | 1:15:00 | 1:19:07 | 1:52:30 | 2:38:15 |
| 3:46 | 15.90kph | 0:18:52 | 0:37:44 | 1:15:28 | 1:19:37 | 1:53:12 | 2:39:14 |
| 3:48 | 15.80kph | 0:18:59 | 0:37:58 | 1:15:56 | 1:20:07 | 1:53:54 | 2:40:15 |
| 3:49 | 15.70kph | 0:19:06 | 0:38:12 | 1:16:24 | 1:20:38 | 1:54:36 | 2:41:16 |
| 3:51 | 15.60kph | 0:19:13 | 0:38:27 | 1:16:54 | 1:21:09 | 1:55:21 | 2:42:18 |
| 3:52 | 15.50kph | 0:19:21 | 0:38:42 | 1:17:24 | 1:21:40 | 1:56:06 | 2:43:21 |
| 3:54 | 15.40kph | 0:19:28 | 0:38:57 | 1:17:54 | 1:22:12 | 1:56:51 | 2:44:24 |
| 3:55 | 15.30kph | 0:19:36 | 0:39:12 | 1:18:24 | 1:22:44 | 1:57:36 | 2:45:29 |
| 3:57 | 15.20kph | 0:19:44 | 0:39:28 | 1:18:56 | 1:23:17 | 1:58:24 | 2:46:34 |
| 3:58 | 15.10kph | 0:19:52 | 0:39:44 | 1:19:28 | 1:23:50 | 1:59:12 | 2:47:40 |
| 4:00 | 15.00kph | 0:20:00 | 0:40:00 | 1:20:00 | 1:24:24 | 2:00:00 | 2:48:48 |
| 4:02 | 14.90kph | 0:20:08 | 0:40:16 | 1:20:32 | 1:24:57 | 2:00:48 | 2:49:55 |
| 4:03 | 14.80kph | 0:20:16 | 0:40:32 | 1:21:04 | 1:25:32 | 2:01:36 | 2:51:04 |
| 4:05 | 14.70kph | 0:20:24 | 0:40:48 | 1:21:36 | 1:26:07 | 2:02:24 | 2:52:14 |
| 4:07 | 14.60kph | 0:20:32 | 0:41:05 | 1:22:10 | 1:26:42 | 2:03:15 | 2:53:25 |
| 4:08 | 14.50kph | 0:20:41 | 0:41:22 | 1:22:44 | 1:27:18 | 2:04:06 | 2:54:37 |
| 4:10 | 14.40kph | 0:20:50 | 0:41:40 | 1:23:20 | 1:27:55 | 2:05:00 | 2:55:50 |
| 4:12 | 14.30kph | 0:20:58 | 0:41:57 | 1:23:54 | 1:28:31 | 2:05:51 | 2:57:03 |
| 4:14 | 14.20kph | 0:21:07 | 0:42:15 | 1:24:30 | 1:29:09 | 2:06:45 | 2:58:18 |
| 4:16 | 14.10kph | 0:21:16 | 0:42:33 | 1:25:06 | 1:29:47 | 2:07:39 | 2:59:34 |
| 4:17 | 14.00kph | 0:21:25 | 0:42:51 | 1:25:42 | 1:30:25 | 2:08:33 | 3:00:51 |
| 4:19 | 13.90kph | 0:21:34 | 0:43:09 | 1:26:18 | 1:31:04 | 2:09:27 | 3:02:09 |
| 4:21 | 13.80kph | 0:21:44 | 0:43:28 | 1:26:56 | 1:31:44 | 2:10:24 | 3:03:28 |
| 4:23 | 13.70kph | 0:21:53 | 0:43:47 | 1:27:34 | 1:32:24 | 2:11:21 | 3:04:49 |
| 4:25 | 13.60kph | 0:22:03 | 0:44:07 | 1:28:14 | 1:33:05 | 2:12:21 | 3:06:10 |
| 4:26 | 13.50kph | 0:22:13 | 0:44:26 | 1:28:52 | 1:33:46 | 2:13:18 | 3:07:33 |
| 4:29 | 13.40kph | 0:22:23 | 0:44:46 | 1:29:32 | 1:34:28 | 2:14:18 | 3:08:57 |
| 4:31 | 13.30kph | 0:22:33 | 0:45:06 | 1:30:12 | 1:35:11 | 2:15:18 | 3:10:22 |
| 4:33 | 13.20kph | 0:22:43 | 0:45:27 | 1:30:54 | 1:35:54 | 2:16:21 | 3:11:49 |
| 4:35 | 13.10kph | 0:22:54 | 0:45:48 | 1:31:36 | 1:36:38 | 2:17:24 | 3:13:16 |
| 4:37 | 13.00kph | 0:23:04 | 0:46:09 | 1:32:18 | 1:37:23 | 2:18:27 | 3:14:46 |
| 4:39 | 12.90kph | 0:23:15 | 0:46:30 | 1:33:00 | 1:38:08 | 2:19:30 | 3:16:16 |
| 4:41 | 12.80kph | 0:23:26 | 0:46:52 | 1:33:44 | 1:38:54 | 2:20:36 | 3:17:48 |
| 4:43 | 12.70kph | 0:23:37 | 0:47:14 | 1:34:28 | 1:39:41 | 2:21:42 | 3:19:22 |
| 4:46 | 12.60kph | 0:23:48 | 0:47:37 | 1:35:14 | 1:40:28 | 2:22:51 | 3:20:57 |
| 4:48 | 12.50kph | 0:24:00 | 0:48:00 | 1:36:00 | 1:41:16 | 2:24:00 | 3:22:33 |
| 4:50 | 12.40kph | 0:24:11 | 0:48:23 | 1:36:46 | 1:42:05 | 2:25:09 | 3:24:11 |
| 4:53 | 12.30kph | 0:24:23 | 0:48:46 | 1:37:32 | 1:42:55 | 2:26:18 | 3:25:51 |
| 4:55 | 12.20kph | 0:24:35 | 0:49:10 | 1:38:20 | 1:43:46 | 2:27:30 | 3:27:32 |
| 4:58 | 12.10kph | 0:24:47 | 0:49:35 | 1:39:10 | 1:44:37 | 2:28:45 | 3:29:15 |
| 5:00 | 12.00kph | 0:25:00 | 0:50:00 | 1:40:00 | 1:45:30 | 2:30:00 | 3:31:00 |
| 5:02 | 11.90kph | 0:25:12 | 0:50:25 | 1:40:50 | 1:46:23 | 2:31:15 | 3:32:46 |
| 5:05 | 11.80kph | 0:25:25 | 0:50:50 | 1:41:40 | 1:47:17 | 2:32:30 | 3:34:34 |
| 5:08 | 11.70kph | 0:25:38 | 0:51:16 | 1:42:32 | 1:48:12 | 2:33:48 | 3:36:24 |
| 5:10 | 11.60kph | 0:25:51 | 0:51:43 | 1:43:26 | 1:49:08 | 2:35:09 | 3:38:16 |
| 5:13 | 11.50kph | 0:26:05 | 0:52:10 | 1:44:20 | 1:50:05 | 2:36:30 | 3:40:10 |
| 5:16 | 11.40kph | 0:26:18 | 0:52:37 | 1:45:14 | 1:51:03 | 2:37:51 | 3:42:06 |
| 5:19 | 11.30kph | 0:26:32 | 0:53:05 | 1:46:10 | 1:52:02 | 2:39:15 | 3:44:04 |
| 5:22 | 11.20kph | 0:26:47 | 0:53:34 | 1:47:08 | 1:53:02 | 2:40:42 | 3:46:04 |
| 5:25 | 11.10kph | 0:27:01 | 0:54:03 | 1:48:06 | 1:54:03 | 2:42:09 | 3:48:06 |
| 5:27 | 11.00kph | 0:27:16 | 0:54:32 | 1:49:04 | 1:55:05 | 2:43:36 | 3:50:10 |
| 5:30 | 10.90kph | 0:27:31 | 0:55:02 | 1:50:04 | 1:56:08 | 2:45:06 | 3:52:17 |
| 5:34 | 10.80kph | 0:27:46 | 0:55:33 | 1:51:06 | 1:57:13 | 2:46:39 | 3:54:26 |
| 5:37 | 10.70kph | 0:28:02 | 0:56:04 | 1:52:08 | 1:58:19 | 2:48:12 | 3:56:38 |
| 5:40 | 10.60kph | 0:28:18 | 0:56:36 | 1:53:12 | 1:59:26 | 2:49:48 | 3:58:52 |
| 5:43 | 10.50kph | 0:28:34 | 0:57:08 | 1:54:16 | 2:00:34 | 2:51:24 | 4:01:08 |
| 5:46 | 10.40kph | 0:28:50 | 0:57:41 | 1:55:22 | 2:01:43 | 2:53:03 | 4:03:27 |
| 5:50 | 10.30kph | 0:29:07 | 0:58:15 | 1:56:30 | 2:02:54 | 2:54:45 | 4:05:49 |
| 5:53 | 10.20kph | 0:29:24 | 0:58:49 | 1:57:38 | 2:04:07 | 2:56:27 | 4:08:14 |
| 5:56 | 10.10kph | 0:29:42 | 0:59:24 | 1:58:48 | 2:05:20 | 2:58:12 | 4:10:41 |
| 6:00 | 10.00kph | 0:30:00 | 1:00:00 | 2:00:00 | 2:06:36 | 3:00:00 | 4:13:12 |
| 6:04 | 9.90kph | 0:30:18 | 1:00:36 | 2:01:12 | 2:07:52 | 3:01:48 | 4:15:45 |
| 6:07 | 9.80kph | 0:30:36 | 1:01:13 | 2:02:26 | 2:09:11 | 3:03:39 | 4:18:22 |
| 6:11 | 9.70kph | 0:30:55 | 1:01:51 | 2:03:42 | 2:10:30 | 3:05:33 | 4:21:01 |
| 6:15 | 9.60kph | 0:31:15 | 1:02:30 | 2:05:00 | 2:11:52 | 3:07:30 | 4:23:45 |
| 6:19 | 9.50kph | 0:31:34 | 1:03:09 | 2:06:18 | 2:13:15 | 3:09:27 | 4:26:31 |
| 6:23 | 9.40kph | 0:31:54 | 1:03:49 | 2:07:38 | 2:14:40 | 3:11:27 | 4:29:21 |
| 6:27 | 9.30kph | 0:32:15 | 1:04:30 | 2:09:00 | 2:16:07 | 3:13:30 | 4:32:15 |
| 6:31 | 9.20kph | 0:32:36 | 1:05:13 | 2:10:26 | 2:17:36 | 3:15:39 | 4:35:13 |
| 6:35 | 9.10kph | 0:32:58 | 1:05:56 | 2:11:52 | 2:19:07 | 3:17:48 | 4:38:14 |
| 6:40 | 9.00kph | 0:33:20 | 1:06:40 | 2:13:20 | 2:20:40 | 3:20:00 | 4:41:20 |
| 6:44 | 8.90kph | 0:33:42 | 1:07:24 | 2:14:48 | 2:22:14 | 3:22:12 | 4:44:29 |
| 6:49 | 8.80kph | 0:34:05 | 1:08:10 | 2:16:20 | 2:23:51 | 3:24:30 | 4:47:43 |
| 6:54 | 8.70kph | 0:34:28 | 1:08:57 | 2:17:54 | 2:25:31 | 3:26:51 | 4:51:02 |
| 6:59 | 8.60kph | 0:34:53 | 1:09:46 | 2:19:32 | 2:27:12 | 3:29:18 | 4:54:25 |
| 7:04 | 8.50kph | 0:35:17 | 1:10:35 | 2:21:10 | 2:28:56 | 3:31:45 | 4:57:52 |
| 7:08 | 8.40kph | 0:35:42 | 1:11:25 | 2:22:50 | 2:30:42 | 3:34:15 | 5:01:25 |
| 7:14 | 8.30kph | 0:36:08 | 1:12:17 | 2:24:34 | 2:32:31 | 3:36:51 | 5:05:03 |
| 7:19 | 8.20kph | 0:36:35 | 1:13:10 | 2:26:20 | 2:34:23 | 3:39:30 | 5:08:46 |
| 7:25 | 8.10kph | 0:37:02 | 1:14:04 | 2:28:08 | 2:36:17 | 3:42:12 | 5:12:35 |
| 7:30 | 8.00kph | 0:37:30 | 1:15:00 | 2:30:00 | 2:38:15 | 3:45:00 | 5:16:30 |
| 7:35 | 7.90kph | 0:37:58 | 1:15:56 | 2:31:52 | 2:40:15 | 3:47:48 | 5:20:30 |
| 7:41 | 7.80kph | 0:38:27 | 1:16:55 | 2:33:50 | 2:42:18 | 3:50:45 | 5:24:36 |
| 7:47 | 7.70kph | 0:38:57 | 1:17:55 | 2:35:50 | 2:44:24 | 3:53:45 | 5:28:49 |
| 7:53 | 7.60kph | 0:39:28 | 1:18:56 | 2:37:52 | 2:46:34 | 3:56:48 | 5:33:09 |
| 8:00 | 7.50kph | 0:40:00 | 1:20:00 | 2:40:00 | 2:48:48 | 4:00:00 | 5:37:36 |
| 8:07 | 7.40kph | 0:40:32 | 1:21:04 | 2:42:08 | 2:51:04 | 4:03:12 | 5:42:09 |
| 8:13 | 7.30kph | 0:41:05 | 1:22:11 | 2:44:22 | 2:53:25 | 4:06:33 | 5:46:50 |
| 8:20 | 7.20kph | 0:41:40 | 1:23:20 | 2:46:40 | 2:55:50 | 4:10:00 | 5:51:40 |
| 8:27 | 7.10kph | 0:42:15 | 1:24:30 | 2:49:00 | 2:58:18 | 4:13:30 | 5:56:37 |
| 8:34 | 7.00kph | 0:42:51 | 1:25:42 | 2:51:24 | 3:00:51 | 4:17:06 | 6:01:42 |
Przydatnym narzędziem do oszacowania tempa startowego będą też kalkulatory biegowe, które zaproponują nam nie tylko tempo startowe, ale też pomogą w doborze prędkości treningowych.
Przy korzystaniu z kalkulatorów należy pamiętać, że jeśli zależy nam na najdokładniejszym oszacowaniu tempa maratońskiego, to najbardziej wiarygodny wynik dostaniemy po wpisaniu wyniku z półmaratonu, a nie krótszych dystansów.
Taki kalkulator znajdziecie też na naszej stronie.
Artykuł odświeżony. Pierwsza wersja autorstwa Adama Mazurkiewicza opublikowana została w 2007 roku.
