See which pace produces which finish time — enter your own distance and time to center the chart on your pace.

Den gyldne række = dit nuværende tempo. Grønne mærker viser kendte milepæle.

Tempotabel til reference

Sluttider ved konstant tempo for alle almindelige løbsdistancer. Med den interaktive tabel ovenfor kan du centrere tabellen om dit eget tempo.

Tempo /km	km/h	5 km	10 km	15 km	Halv	Maraton
3:00	20.0	15:00	30:00	45:00	1:03:18	2:06:35
3:15	18.5	16:15	32:30	48:45	1:08:34	2:17:08
3:30	17.1	17:30	35:00	52:30	1:13:50	2:27:41
3:45	16.0	18:45	37:30	56:15	1:19:07	2:38:14
4:00	15.0	20:00	40:00	1:00:00	1:24:23	2:48:47
4:15	14.1	21:15	42:30	1:03:45	1:29:40	2:59:20
4:30	13.3	22:30	45:00	1:07:30	1:34:56	3:09:53
4:45	12.6	23:45	47:30	1:11:15	1:40:13	3:20:26
5:00	12.0	25:00	50:00	1:15:00	1:45:29	3:30:59
5:15	11.4	26:15	52:30	1:18:45	1:50:46	3:41:31
5:30	10.9	27:30	55:00	1:22:30	1:56:02	3:52:04
5:45	10.4	28:45	57:30	1:26:15	2:01:19	4:02:37
6:00	10.0	30:00	1:00:00	1:30:00	2:06:35	4:13:10
6:15	9.6	31:15	1:02:30	1:33:45	2:11:52	4:23:43
6:30	9.2	32:30	1:05:00	1:37:30	2:17:08	4:34:16
6:45	8.9	33:45	1:07:30	1:41:15	2:22:24	4:44:49
7:00	8.6	35:00	1:10:00	1:45:00	2:27:41	4:55:22
7:15	8.3	36:15	1:12:30	1:48:45	2:32:57	5:05:55
7:30	8.0	37:30	1:15:00	1:52:30	2:38:14	5:16:28
7:45	7.7	38:45	1:17:30	1:56:15	2:43:30	5:27:01
8:00	7.5	40:00	1:20:00	2:00:00	2:48:47	5:37:34
8:15	7.3	41:15	1:22:30	2:03:45	2:54:03	5:48:07
8:30	7.1	42:30	1:25:00	2:07:30	2:59:20	5:58:39
8:45	6.9	43:45	1:27:30	2:11:15	3:04:36	6:09:12
9:00	6.7	45:00	1:30:00	2:15:00	3:09:53	6:19:45

Tempo /mil	mph	5 km	10 km	15 km	Halv	Maraton
5:00	12.0	15:32	31:04	46:36	1:05:33	2:11:06
5:30	10.9	17:05	34:11	51:16	1:12:06	2:24:12
6:00	10.0	18:38	37:17	55:55	1:18:39	2:37:19
6:30	9.2	20:12	40:23	1:00:35	1:25:13	2:50:25
7:00	8.6	21:45	43:30	1:05:15	1:31:46	3:03:32
7:30	8.0	23:18	46:36	1:09:54	1:38:19	3:16:38
8:00	7.5	24:51	49:43	1:14:34	1:44:53	3:29:45
8:30	7.1	26:25	52:49	1:19:14	1:51:26	3:42:52
9:00	6.7	27:58	55:55	1:23:53	1:57:59	3:55:58
9:30	6.3	29:31	59:02	1:28:33	2:04:32	4:09:05
10:00	6.0	31:04	1:02:08	1:33:12	2:11:06	4:22:11
10:30	5.7	32:37	1:05:15	1:37:52	2:17:39	4:35:18
11:00	5.5	34:11	1:08:21	1:42:32	2:24:12	4:48:24
11:30	5.2	35:44	1:11:27	1:47:11	2:30:45	5:01:31
12:00	5.0	37:17	1:14:34	1:51:51	2:37:19	5:14:38
12:30	4.8	38:50	1:17:40	1:56:30	2:43:52	5:27:44
13:00	4.6	40:23	1:20:47	2:01:10	2:50:25	5:40:51
13:30	4.4	41:57	1:23:53	2:05:50	2:56:59	5:53:57
14:00	4.3	43:30	1:27:00	2:10:29	3:03:32	6:07:04

Reading the pace chart

Each row of the pace chart is one pace; each column a race distance. The cell shows the finish time at that constant pace. Rows step 15, 30 and 60 seconds per kilometer (about 24, 48 and 97 seconds per mile) either side of the reference pace, so you can immediately see what shaving 24 seconds per mile off your pace is worth over a marathon (about 10 minutes).

Reference paces worth knowing. 8:00 min/mile finishes a 10K in 49:43 and a marathon in just under 3:30. 9:09 min/mile is a 4-hour marathon and a 2-hour half marathon. 10:00 min/mile is 1:02:08 for the 10K and 4:22 for the marathon; 6:52 min/mile is a 3-hour marathon. In kilometers: 8:00 min/mile ≈ 4:58 min/km, 10:00 min/mile ≈ 6:13 min/km.

Pace → speed. Divide 60 by the pace in decimal minutes: 8:30 min/mile is 8.5 min, so 60 ÷ 8.5 = 7.1 mph. For treadmill sessions set the speed that matches your target pace from the chart.

Milestone badges mark cells that land on a well-known barrier. If you want a full mile-by-mile plan for one of these times, open the split calculator with that distance and target.

Pace chart: finish times by pace

Tempotabel til reference

Reading the pace chart