Je kunt deze tempotabel gebruiken om je doeltijden te bepalen voor de gebruikelijke wedstrijdafstanden. Het geeft je een goed overzicht van hoe de individuele tempo’s/snelheden verschillen voor de afstanden/finishtijden. Je kunt hier je eigen tempo berekenen.
| Pace | 2 km | 3 km | 5 km | 10 km | 15 km | 20 km | 21,1 km | 25 km | 30 km | 42,195 km | |||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 00:02:00 | 00:04:00 | 00:06:00 | 00:10:00 | 00:20:00 | 00:30:00 | 00:40:00 | 00:42:12 | 00:50:00 | 01:00:00 | 01:24:23 | |||
| 00:02:10 | 00:04:20 | 00:06:30 | 00:10:50 | 00:21:40 | 00:32:30 | 00:43:20 | 00:45:43 | 00:54:10 | 01:05:00 | 01:31:25 | |||
| 00:02:20 | 00:04:40 | 00:07:00 | 00:11:40 | 00:23:20 | 00:35:00 | 00:46:40 | 00:49:14 | 00:58:20 | 01:10:00 | 01:38:27 | |||
| 00:02:30 | 00:05:00 | 00:07:30 | 00:12:30 | 00:25:00 | 00:37:30 | 00:50:00 | 00:52:45 | 01:02:30 | 01:15:00 | 01:45:29 | |||
| 00:02:40 | 00:05:20 | 00:08:00 | 00:13:20 | 00:26:40 | 00:40:00 | 00:53:20 | 00:56:16 | 01:06:40 | 01:20:00 | 01:52:31 | |||
| 00:02:50 | 00:05:40 | 00:08:30 | 00:14:10 | 00:28:20 | 00:42:30 | 00:56:40 | 00:59:47 | 01:10:50 | 01:25:00 | 01:59:33 | |||
| 00:03:00 | 00:06:00 | 00:09:00 | 00:15:00 | 00:30:00 | 00:45:00 | 01:00:00 | 01:03:18 | 01:15:00 | 01:30:00 | 02:06:35 | |||
| 00:03:10 | 00:06:20 | 00:09:30 | 00:15:50 | 00:31:40 | 00:47:30 | 01:03:20 | 01:06:49 | 01:19:10 | 01:35:00 | 02:13:37 | |||
| 00:03:20 | 00:06:40 | 00:10:00 | 00:16:40 | 00:33:20 | 00:50:00 | 01:06:40 | 01:10:20 | 01:23:20 | 01:40:00 | 02:20:39 | |||
| 00:03:30 | 00:07:00 | 00:10:30 | 00:17:30 | 00:35:00 | 00:52:30 | 01:10:00 | 01:13:51 | 01:27:30 | 01:45:00 | 02:27:41 | |||
| 00:03:40 | 00:07:20 | 00:11:00 | 00:18:20 | 00:36:40 | 00:55:00 | 01:13:20 | 01:17:22 | 01:31:40 | 01:50:00 | 02:34:43 | |||
| 00:03:50 | 00:07:40 | 00:11:30 | 00:19:10 | 00:38:20 | 00:57:30 | 01:16:40 | 01:20:53 | 01:35:50 | 01:55:00 | 02:41:45 | |||
| 00:04:00 | 00:08:00 | 00:12:00 | 00:20:00 | 00:40:00 | 01:00:00 | 01:20:00 | 01:24:24 | 01:40:00 | 02:00:00 | 02:48:47 | |||
| 00:04:10 | 00:08:20 | 00:12:30 | 00:20:50 | 00:41:40 | 01:02:30 | 01:23:20 | 01:27:55 | 01:44:10 | 02:05:00 | 02:55:49 | |||
| 00:04:20 | 00:08:40 | 00:13:00 | 00:21:40 | 00:43:20 | 01:05:00 | 01:26:40 | 01:31:26 | 01:48:20 | 02:10:00 | 03:02:51 | |||
| 00:04:30 | 00:09:00 | 00:13:30 | 00:22:30 | 00:45:00 | 01:07:30 | 01:30:00 | 01:34:57 | 01:52:30 | 02:15:00 | 03:09:53 | |||
| 00:04:40 | 00:09:20 | 00:14:00 | 00:23:20 | 00:46:40 | 01:10:00 | 01:33:20 | 01:38:28 | 01:56:40 | 02:20:00 | 03:16:55 | |||
| 00:04:50 | 00:09:40 | 00:14:30 | 00:24:10 | 00:48:20 | 01:12:30 | 01:36:40 | 01:41:59 | 02:00:50 | 02:25:00 | 03:23:57 | |||
| 00:05:00 | 00:10:00 | 00:15:00 | 00:25:00 | 00:50:00 | 01:15:00 | 01:40:00 | 01:45:30 | 02:05:00 | 02:30:00 | 03:30:58 | |||
| 00:05:10 | 00:10:20 | 00:15:30 | 00:25:50 | 00:51:40 | 01:17:30 | 01:43:20 | 01:49:01 | 02:09:10 | 02:35:00 | 03:38:00 | |||
| 00:05:20 | 00:10:40 | 00:16:00 | 00:26:40 | 00:53:20 | 01:20:00 | 01:46:40 | 01:52:32 | 02:13:20 | 02:40:00 | 03:45:02 | |||
| 00:05:30 | 00:11:00 | 00:16:30 | 00:27:30 | 00:55:00 | 01:22:30 | 01:50:00 | 01:56:03 | 02:17:30 | 02:45:00 | 03:52:04 | |||
| 00:05:40 | 00:11:20 | 00:17:00 | 00:28:20 | 00:56:40 | 01:25:00 | 01:53:20 | 01:59:34 | 02:21:40 | 02:50:00 | 03:59:06 | |||
| 00:05:50 | 00:11:40 | 00:17:30 | 00:29:10 | 00:58:20 | 01:27:30 | 01:56:40 | 02:03:05 | 02:25:50 | 02:55:00 | 04:06:08 | |||
| 00:06:00 | 00:12:00 | 00:18:00 | 00:30:00 | 01:00:00 | 01:30:00 | 02:00:00 | 02:06:36 | 02:30:00 | 03:00:00 | 04:13:10 | |||
| 00:06:10 | 00:12:20 | 00:18:30 | 00:30:50 | 01:01:40 | 01:32:30 | 02:03:20 | 02:10:07 | 02:34:10 | 03:05:00 | 04:20:12 | |||
| 00:06:20 | 00:12:40 | 00:19:00 | 00:31:40 | 01:03:20 | 01:35:00 | 02:06:40 | 02:13:38 | 02:38:20 | 03:10:00 | 04:27:14 | |||
| 00:06:30 | 00:13:00 | 00:19:30 | 00:32:30 | 01:05:00 | 01:37:30 | 02:10:00 | 02:17:09 | 02:42:30 | 03:15:00 | 04:34:16 | |||
| 00:06:40 | 00:13:20 | 00:20:00 | 00:33:20 | 01:06:40 | 01:40:00 | 02:13:20 | 02:20:40 | 02:46:40 | 03:20:00 | 04:41:18 | |||
| 00:06:50 | 00:13:40 | 00:20:30 | 00:34:10 | 01:08:20 | 01:42:30 | 02:16:40 | 02:24:11 | 02:50:50 | 03:25:00 | 04:48:20 | |||
| 00:07:00 | 00:14:00 | 00:21:00 | 00:35:00 | 01:10:00 | 01:45:00 | 02:20:00 | 02:27:42 | 02:55:00 | 03:30:00 | 04:55:22 | |||
| 00:07:10 | 00:14:20 | 00:21:30 | 00:35:50 | 01:11:40 | 01:47:30 | 02:23:20 | 02:31:13 | 02:59:10 | 03:35:00 | 05:02:24 | |||
| 00:07:20 | 00:14:40 | 00:22:00 | 00:36:40 | 01:13:20 | 01:50:00 | 02:26:40 | 02:34:44 | 03:03:20 | 03:40:00 | 05:09:26 | |||
| 00:07:30 | 00:15:00 | 00:22:30 | 00:37:30 | 01:15:00 | 01:52:30 | 02:30:00 | 02:38:15 | 03:07:30 | 03:45:00 | 05:16:28 | |||
| 00:07:40 | 00:15:20 | 00:23:00 | 00:38:20 | 01:16:40 | 01:55:00 | 02:33:20 | 02:41:46 | 03:11:40 | 03:50:00 | 05:23:30 | |||
| 00:07:50 | 00:15:40 | 00:23:30 | 00:39:10 | 01:18:20 | 01:57:30 | 02:36:40 | 02:45:17 | 03:15:50 | 03:55:00 | 05:30:32 | |||
| 00:08:00 | 00:16:00 | 00:24:00 | 00:40:00 | 01:20:00 | 02:00:00 | 02:40:00 | 02:48:48 | 03:20:00 | 04:00:00 | 05:37:34 | |||
| 00:08:10 | 00:16:20 | 00:24:30 | 00:40:50 | 01:21:40 | 02:02:30 | 02:43:20 | 02:52:19 | 03:24:10 | 04:05:00 | 05:44:36 | |||
| 00:08:20 | 00:16:40 | 00:25:00 | 00:41:40 | 01:23:20 | 02:05:00 | 02:46:40 | 02:55:50 | 03:28:20 | 04:10:00 | 05:51:37 | |||
| 00:08:30 | 00:17:00 | 00:25:30 | 00:42:30 | 01:25:00 | 02:07:30 | 02:50:00 | 02:59:21 | 03:32:30 | 04:15:00 | 05:58:39 | |||
| 00:08:40 | 00:17:20 | 00:26:00 | 00:43:20 | 01:26:40 | 02:10:00 | 02:53:20 | 03:02:52 | 03:36:40 | 04:20:00 | 06:05:41 | |||
| 00:08:50 | 00:17:40 | 00:26:30 | 00:44:10 | 01:28:20 | 02:12:30 | 02:56:40 | 03:06:23 | 03:40:50 | 04:25:00 | 06:12:43 | |||
| 00:09:00 | 00:18:00 | 00:27:00 | 00:45:00 | 01:30:00 | 02:15:00 | 03:00:00 | 03:09:54 | 03:45:00 | 04:30:00 | 06:19:45 | |||
| 00:09:10 | 00:18:20 | 00:27:30 | 00:45:50 | 01:31:40 | 02:17:30 | 03:03:20 | 03:13:25 | 03:49:10 | 04:35:00 | 06:26:47 | |||
| 00:09:20 | 00:18:40 | 00:28:00 | 00:46:40 | 01:33:20 | 02:20:00 | 03:06:40 | 03:16:56 | 03:53:20 | 04:40:00 | 06:33:49 | |||
| 00:09:30 | 00:19:00 | 00:28:30 | 00:47:30 | 01:35:00 | 02:22:30 | 03:10:00 | 03:20:27 | 03:57:30 | 04:45:00 | 06:40:51 | |||
| 00:09:40 | 00:19:20 | 00:29:00 | 00:48:20 | 01:36:40 | 02:25:00 | 03:13:20 | 03:23:58 | 04:01:40 | 04:50:00 | 06:47:53 | |||
| 00:09:50 | 00:19:40 | 00:29:30 | 00:49:10 | 01:38:20 | 02:27:30 | 03:16:40 | 03:27:29 | 04:05:50 | 04:55:00 | 06:54:55 | |||
| 00:10:00 | 00:20:00 | 00:30:00 | 00:50:00 | 01:40:00 | 02:30:00 | 03:20:00 | 03:31:00 | 04:10:00 | 05:00:00 | 07:01:57 | |||
| 00:10:10 | 00:20:20 | 00:30:30 | 00:50:50 | 01:41:40 | 02:32:30 | 03:23:20 | 03:34:31 | 04:14:10 | 05:05:00 | 07:08:59 | |||
| 00:10:20 | 00:20:40 | 00:31:00 | 00:51:40 | 01:43:20 | 02:35:00 | 03:26:40 | 03:38:02 | 04:18:20 | 05:10:00 | 07:16:01 | |||
| 00:10:30 | 00:21:00 | 00:31:30 | 00:52:30 | 01:45:00 | 02:37:30 | 03:30:00 | 03:41:33 | 04:22:30 | 05:15:00 | 07:23:03 | |||
| 00:10:40 | 00:21:20 | 00:32:00 | 00:53:20 | 01:46:40 | 02:40:00 | 03:33:20 | 03:45:04 | 04:26:40 | 05:20:00 | 07:30:05 | |||
| 00:10:50 | 00:21:40 | 00:32:30 | 00:54:10 | 01:48:20 | 02:42:30 | 03:36:40 | 03:48:35 | 04:30:50 | 05:25:00 | 07:37:07 | |||
| 00:11:00 | 00:22:00 | 00:33:00 | 00:55:00 | 01:50:00 | 02:45:00 | 03:40:00 | 03:52:06 | 04:35:00 | 05:30:00 | 07:44:09 | |||
| 00:11:10 | 00:22:20 | 00:33:30 | 00:55:50 | 01:51:40 | 02:47:30 | 03:43:20 | 03:55:37 | 04:39:10 | 05:35:00 | 07:51:11 | |||
| 00:11:20 | 00:22:40 | 00:34:00 | 00:56:40 | 01:53:20 | 02:50:00 | 03:46:40 | 03:59:08 | 04:43:20 | 05:40:00 | 07:58:13 | |||
| 00:11:30 | 00:23:00 | 00:34:30 | 00:57:30 | 01:55:00 | 02:52:30 | 03:50:00 | 04:02:39 | 04:47:30 | 05:45:00 | 08:05:15 | |||
| 00:11:40 | 00:23:20 | 00:35:00 | 00:58:20 | 01:56:40 | 02:55:00 | 03:53:20 | 04:06:10 | 04:51:40 | 05:50:00 | 08:12:16 | |||
| 00:11:50 | 00:23:40 | 00:35:30 | 00:59:10 | 01:58:20 | 02:57:30 | 03:56:40 | 04:09:41 | 04:55:50 | 05:55:00 | 08:19:18 | |||
| 00:12:00 | 00:24:00 | 00:36:00 | 01:00:00 | 02:00:00 | 03:00:00 | 04:00:00 | 04:13:12 | 05:00:00 | 06:00:00 | 08:26:20 | |||
| 00:12:10 | 00:24:20 | 00:36:30 | 01:00:50 | 02:01:40 | 03:02:30 | 04:03:20 | 04:16:43 | 05:04:10 | 06:05:00 | 08:33:22 | |||
| 00:12:20 | 00:24:40 | 00:37:00 | 01:01:40 | 02:03:20 | 03:05:00 | 04:06:40 | 04:20:14 | 05:08:20 | 06:10:00 | 08:40:24 | |||
| 00:12:30 | 00:25:00 | 00:37:30 | 01:02:30 | 02:05:00 | 03:07:30 | 04:10:00 | 04:23:45 | 05:12:30 | 06:15:00 | 08:47:26 | |||
| 00:12:40 | 00:25:20 | 00:38:00 | 01:03:20 | 02:06:40 | 03:10:00 | 04:13:20 | 04:27:16 | 05:16:40 | 06:20:00 | 08:54:28 | |||
| 00:12:50 | 00:25:40 | 00:38:30 | 01:04:10 | 02:08:20 | 03:12:30 | 04:16:40 | 04:30:47 | 05:20:50 | 06:25:00 | 09:01:30 | |||
| 00:13:00 | 00:26:00 | 00:39:00 | 01:05:00 | 02:10:00 | 03:15:00 | 04:20:00 | 04:34:18 | 05:25:00 | 06:30:00 | 09:08:32 | |||
| 00:13:10 | 00:26:20 | 00:39:30 | 01:05:50 | 02:11:40 | 03:17:30 | 04:23:20 | 04:37:49 | 05:29:10 | 06:35:00 | 09:15:34 | |||
| 00:13:20 | 00:26:40 | 00:40:00 | 01:06:40 | 02:13:20 | 03:20:00 | 04:26:40 | 04:41:20 | 05:33:20 | 06:40:00 | 09:22:36 | |||
| 00:13:30 | 00:27:00 | 00:40:30 | 01:07:30 | 02:15:00 | 03:22:30 | 04:30:00 | 04:44:51 | 05:37:30 | 06:45:00 | 09:29:38 | |||
| 00:13:40 | 00:27:20 | 00:41:00 | 01:08:20 | 02:16:40 | 03:25:00 | 04:33:20 | 04:48:22 | 05:41:40 | 06:50:00 | 09:36:40 | |||
| 00:13:50 | 00:27:40 | 00:41:30 | 01:09:10 | 02:18:20 | 03:27:30 | 04:36:40 | 04:51:53 | 05:45:50 | 06:55:00 | 09:43:42 | |||
| 00:14:00 | 00:28:00 | 00:42:00 | 01:10:00 | 02:20:00 | 03:30:00 | 04:40:00 | 04:55:24 | 05:50:00 | 07:00:00 | 09:50:44 | |||
| 00:14:10 | 00:28:20 | 00:42:30 | 01:10:50 | 02:21:40 | 03:32:30 | 04:43:20 | 04:58:55 | 05:54:10 | 07:05:00 | 09:57:46 | |||
| 00:14:20 | 00:28:40 | 00:43:00 | 01:11:40 | 02:23:20 | 03:35:00 | 04:46:40 | 05:02:26 | 05:58:20 | 07:10:00 | 10:04:48 | |||
| 00:14:30 | 00:29:00 | 00:43:30 | 01:12:30 | 02:25:00 | 03:37:30 | 04:50:00 | 05:05:57 | 06:02:30 | 07:15:00 | 10:11:50 | |||
| 00:14:40 | 00:29:20 | 00:44:00 | 01:13:20 | 02:26:40 | 03:40:00 | 04:53:20 | 05:09:28 | 06:06:40 | 07:20:00 | 10:18:52 | |||
| 00:14:50 | 00:29:40 | 00:44:30 | 01:14:10 | 02:28:20 | 03:42:30 | 04:56:40 | 05:12:59 | 06:10:50 | 07:25:00 | 10:25:54 | |||
| 00:15:00 | 00:30:00 | 00:45:00 | 01:15:00 | 02:30:00 | 03:45:00 | 05:00:00 | 05:16:30 | 06:15:00 | 07:30:00 | 10:32:55 |
Hier vind je de tempobereiken per seconde
- Tempo 2:00 – 2:59 minuten per kilometer
- Tempo 3:00 – 3:59 minuten per kilometer
- Tempo 4:00 – 4:59 minuten per kilometer
- Tempo 5:00 – 5:59 minuten per kilometer
- Tempo 6:00 – 6:59 minuten per kilometer
- Tempo 7:00 – 7:59 minuten per kilometer
- Tempo 8:00 – 8:59 minuten per kilometer
- Tempo 9:00 – 9:59 minuten per kilometer
- Tempo 10:00 – 10:59 minuten per kilometer
- Tempo 11:00 – 11:59 minuten per kilometer
- Tempo 12:00 – 12:59 minuten per kilometer
- Tempo 13:00 – 13:59 minuten per kilometer
- Tempo 14:00 – 14:59 minuten per kilometer
Hoe een tempo tabel je hardlooptraining verbetert
Hardlopen is een van de beste manieren om fit te blijven en je gezondheid te verbeteren. Het is een activiteit die je altijd en overal kunt doen. Maar het is belangrijk om het juiste tempo te vinden om er maximaal profijt van te hebben. Een tempotabel of tempodiagram kan je helpen om je training te optimaliseren en je hardloopdoel te bereiken binnen je streeftijd.
Wat is de betekenis van tempo / tempo?
Tempo verwijst naar de snelheid waarmee je hardloopt. Het is een belangrijke maatstaf die de hardlooptraining beïnvloedt. Te snel lopen kan leiden tot blessures, terwijl te langzaam lopen de training ineffectief maakt. Het juiste tempo hangt af van verschillende factoren, zoals de afstand, het fitnessniveau en het doel.
Hoe werkt een snelheidstabel
Een tempotabel is een tabel die verschillende snelheden voor bepaalde afstanden weergeeft. Het wordt meestal weergegeven in minuten per kilometer of mijl. Zo’n tabel helpt hardlopers om het juiste tempo voor een bepaalde afstand te vinden en hun training te optimaliseren. In onze tabel vind je veel voorkomende wedstrijdafstanden in 10 seconden verschillen. We hebben de seconden onderverdeeld per minuut (zie de links hierboven).
Een tempotabel of tempodiagram is een nuttig hulpmiddel voor elke hardloper die zijn prestaties wil verbeteren. Het helpt om het juiste tempo voor een bepaalde afstand te vinden, blessures te voorkomen en de motivatie op peil te houden. Dus gebruik de volgende keer dat je gaat hardlopen een tempodiagram en haal het meeste uit je training.
FAQs
Kan ik zelf een tempo tabel maken?
Ja, het is mogelijk om je eigen tempo tabel te maken. Het enige wat je hoeft te doen is de gewenste route selecteren en het gewenste tempo voor deze route bepalen. Noteer vervolgens het tempo in je eigen tabel. Op deze manier kun je een persoonlijke tempotabel maken die is afgestemd op je eigen trainingsbehoeften.
2. Moet ik bij elke run hetzelfde tempo aanhouden?
Nee, het is niet nodig om bij elke loop precies hetzelfde tempo aan te houden. Het is belangrijk om jezelf van tijd tot tijd uit te dagen, maar ook om regeneratielopen te doen. Een tempotabel kan als leidraad dienen, maar moet niet altijd strikt worden gevolgd.
3. kan een tempotafel ook voor andere activiteiten worden gebruikt?
Ja, een tempo tabel kan ook gebruikt worden voor andere activiteiten zoals fietsen of zwemmen. Het tempo per kilometer of mijl wordt echter vervangen door het tempo per uur of minuut.
4. Moet ik altijd een tempokaart bij me hebben?
Nee, je hoeft niet altijd een tempodiagram bij je te hebben. Je kunt hem uitprinten of downloaden naar je mobiele telefoon, zodat je hem bij de hand hebt wanneer je hem nodig hebt. Met een beetje oefening zul je het ook gemakkelijker vinden om je tempo in te schatten zonder de tabel te hoeven raadplegen.
5. Is een tempodiagram geschikt voor beginners of gevorderden?
Een tempodiagram is geschikt voor alle hardlopers, ongeacht hun fitnessniveau of ervaring. Het is een nuttige gids die elke loper kan helpen om zijn prestaties te verbeteren en zijn doelen te bereiken.
