10-km-Tempotabelle
Trainierst du für einen 10-km-Lauf? Diese Tabelle ist dein Tempo-Spickzettel. Sie zeigt dein Tempo pro Meile oder Kilometer, deine Zwischenzeit und deine Zeiten alle 2 Kilometer an. Möchtest du deine Zwischenzeiten für jeden einzelnen Kilometer sehen? Klicke einfach auf deine Zielzeit, um die Zeile zu erweitern.
Wir beginnen mit dem Weltrekord von Joshua Cheptegei von 26:11 - nur für den Fall, dass du auf die Krone schielst. Von da an geht es in 30-Sekunden-Intervallen bis zu 1:19:00.
Du suchst eine Zeit, die nicht in der Liste steht oder dazwischen liegt? Unser Temporechner gibt dir eine individuelle Aufschlüsselung.
| 10K Finish Time | Pace per Mile | Halfway Split | Mile 2 | Mile 4 | Mile 6 |
| 26:11 | 04:13 | 13:06 | 08:26 | 16:51 | 25:17:00 |
| 26:30 | 04:16 | 13:15 | 08:32 | 17:04 | 25:35:00 |
| 27:00 | 04:21 | 13:30 | 08:41 | 17:23 | 26:04:00 |
| 27:30 | 04:26 | 13:45 | 08:51 | 17:42 | 26:33:00 |
| 28:00 | 04:30 | 14:00 | 09:01 | 18:01 | 27:02:00 |
| 28:30 | 04:35 | 14:15 | 09:10 | 18:21 | 27:31:00 |
| 29:00 | 04:40 | 14:30 | 09:20 | 18:40 | 28:00:00 |
| 29:30 | 04:45 | 14:45 | 09:30 | 18:59 | 28:29:00 |
| 30:00 | 04:50 | 15:00 | 09:39 | 19:19 | 28:58:00 |
| 30:30 | 04:55 | 15:15 | 09:49 | 19:38 | 29:27:00 |
| 31:00 | 04:59 | 15:30 | 09:59 | 19:57 | 29:56:00 |
| 31:30 | 05:04 | 15:45 | 10:08 | 20:17 | 30:25:00 |
| 32:00 | 05:09 | 16:00 | 10:18 | 20:36 | 30:54:00 |
| 32:30 | 05:14 | 16:15 | 10:28 | 20:55 | 31:23:00 |
| 33:00 | 05:19 | 16:30 | 10:37 | 21:15 | 31:52:00 |
| 33:30 | 05:23 | 16:45 | 10:47 | 21:34 | 32:21:00 |
| 34:00 | 05:28 | 17:00 | 10:57 | 21:53 | 32:50:00 |
| 34:30 | 05:33 | 17:15 | 11:06 | 22:13 | 33:19:00 |
| 35:00 | 05:38 | 17:30 | 11:16 | 22:32 | 33:48:00 |
| 35:30 | 05:43 | 17:45 | 11:26 | 22:51 | 34:17:00 |
| 36:00 | 05:48 | 18:00 | 11:35 | 23:10 | 34:46:00 |
| 36:30 | 05:52 | 18:15 | 11:45 | 23:30 | 35:15:00 |
| 37:00 | 05:57 | 18:30 | 11:55 | 23:49 | 35:44:00 |
| 37:30 | 06:02 | 18:45 | 12:04 | 24:08:00 | 36:13:00 |
| 38:00 | 06:07 | 19:00 | 12:14 | 24:28:00 | 36:42:00 |
| 38:30 | 06:12 | 19:15 | 12:24 | 24:47:00 | 37:11:00 |
| 39:00 | 06:17 | 19:30 | 12:33 | 25:06:00 | 37:40:00 |
| 39:30 | 06:21 | 19:45 | 12:43 | 25:26:00 | 38:08:00 |
| 40:00 | 06:26 | 20:00 | 12:52 | 25:45:00 | 38:37:00 |
| 40:30 | 06:31 | 20:15 | 13:02 | 26:04:00 | 39:06:00 |
| 41:00 | 06:36 | 20:30 | 13:12 | 26:24:00 | 39:35:00 |
| 41:30 | 06:41 | 20:45 | 13:21 | 26:43:00 | 40:04:00 |
| 42:00 | 06:46 | 21:00 | 13:31 | 27:02:00 | 40:33:00 |
| 42:30 | 06:50 | 21:15 | 13:41 | 27:22:00 | 41:02:00 |
| 43:00 | 06:55 | 21:30 | 13:50 | 27:41:00 | 41:31:00 |
| 43:30 | 07:00 | 21:45 | 14:00 | 28:00:00 | 42:00:00 |
| 44:00 | 07:05 | 22:00 | 14:10 | 28:19:00 | 42:29:00 |
| 44:30 | 07:10 | 22:15 | 14:19 | 28:39:00 | 42:58:00 |
| 45:00 | 07:15 | 22:30 | 14:29 | 28:58:00 | 43:27:00 |
| 45:30 | 07:19 | 22:45 | 14:39 | 29:17:00 | 43:56:00 |
| 46:00 | 07:24 | 23:00 | 14:48 | 29:37:00 | 44:25:00 |
| 46:30 | 07:29 | 23:15 | 14:58 | 29:56:00 | 44:54:00 |
| 47:00 | 07:34 | 23:30 | 15:08 | 30:15:00 | 45:23:00 |
| 47:30 | 07:39 | 23:45 | 15:17 | 30:35:00 | 45:52:00 |
| 48:00 | 07:43 | 24:00:00 | 15:27 | 30:54:00 | 46:21:00 |
| 48:30 | 07:48 | 24:15:00 | 15:37 | 31:13:00 | 46:50:00 |
| 49:00 | 07:53 | 24:30:00 | 15:46 | 31:33:00 | 47:19:00 |
| 49:30 | 07:58 | 24:45:00 | 15:56 | 31:52:00 | 47:48:00 |
| 50:00 | 08:03 | 25:00:00 | 16:06 | 32:11:00 | 48:17:00 |
| 50:30 | 08:08 | 25:15:00 | 16:15 | 32:31:00 | 48:46:00 |
| 51:00 | 08:12 | 25:30:00 | 16:25 | 32:50:00 | 49:15:00 |
| 51:30 | 08:17 | 25:45:00 | 16:35 | 33:09:00 | 49:44:00 |
| 52:00 | 08:22 | 26:00:00 | 16:44 | 33:28:00 | 50:13:00 |
| 52:30 | 08:27 | 26:15:00 | 16:54 | 33:48:00 | 50:42:00 |
| 53:00 | 08:32 | 26:30:00 | 17:04 | 34:07:00 | 51:11:00 |
| 53:30 | 08:37 | 26:45:00 | 17:13 | 34:26:00 | 51:40:00 |
| 54:00 | 08:41 | 27:00:00 | 17:23 | 34:46:00 | 52:09:00 |
| 54:30 | 08:46 | 27:15:00 | 17:33 | 35:05:00 | 52:38:00 |
| 55:00 | 08:51 | 27:30:00 | 17:42 | 35:24:00 | 53:07:00 |
| 55:30 | 08:56 | 27:45:00 | 17:52 | 35:44:00 | 53:35:00 |
| 56:00 | 09:01 | 28:00:00 | 18:01 | 36:03:00 | 54:04:00 |
| 56:30 | 09:06 | 28:15:00 | 18:11 | 36:22:00 | 54:33:00 |
| 57:00 | 09:10 | 28:30:00 | 18:21 | 36:42:00 | 55:02:00 |
| 57:30 | 09:15 | 28:45:00 | 18:30 | 37:01:00 | 55:31:00 |
| 58:00 | 09:20 | 29:00:00 | 18:40 | 37:20:00 | 56:00:00 |
| 58:30 | 09:25 | 29:15:00 | 18:50 | 37:40:00 | 56:29:00 |
| 59:00 | 09:30 | 29:30:00 | 18:59 | 37:59:00 | 56:58:00 |
| 59:30 | 09:35 | 29:45:00 | 19:09 | 38:18:00 | 57:27:00 |
| 01:00 | 09:39 | 30:00:00 | 19:19 | 38:37:00 | 57:56:00 |
| 01:00:30 | 09:44 | 30:15:00 | 19:28 | 38:57:00 | 58:25:00 |
| 01:01:00 | 09:49 | 30:30:00 | 19:38 | 39:16:00 | 58:54:00 |
| 01:01:30 | 09:54 | 30:45:00 | 19:48 | 39:35:00 | 59:23:00 |
| 01:02:00 | 09:59 | 31:00:00 | 19:57 | 39:55:00 | 59:52:00 |
| 01:02:30 | 10:04 | 31:15:00 | 20:07 | 40:14:00 | 01:00:21 |
| 01:03:00 | 10:08 | 31:30:00 | 20:17 | 40:33:00 | 01:00:50 |
| 01:03:30 | 10:13 | 31:45:00 | 20:26 | 40:53:00 | 01:01:19 |
| 01:04:00 | 10:18 | 32:00:00 | 20:36 | 41:12:00 | 01:01:48 |
| 01:04:30 | 10:23 | 32:15:00 | 20:46 | 41:31:00 | 01:02:17 |
| 01:05:00 | 10:28 | 32:30:00 | 20:55 | 41:51:00 | 01:02:46 |
| 01:05:30 | 10:32 | 32:45:00 | 21:05 | 42:10:00 | 01:03:15 |
| 01:06:00 | 10:37 | 33:00:00 | 21:15 | 42:29:00 | 01:03:44 |
| 01:06:30 | 10:42 | 33:15:00 | 21:24 | 42:49:00 | 01:04:13 |
| 01:07:00 | 10:47 | 33:30:00 | 21:34 | 43:08:00 | 01:04:42 |
| 01:07:30 | 10:52 | 33:45:00 | 21:44 | 43:27:00 | 01:05:11 |
| 01:08:00 | 10:57 | 34:00:00 | 21:53 | 43:46:00 | 01:05:40 |
| 01:08:30 | 11:01 | 34:15:00 | 22:03 | 44:06:00 | 01:06:09 |
| 01:09:00 | 11:06 | 34:30:00 | 22:13 | 44:25:00 | 01:06:38 |
| 01:09:30 | 11:11 | 34:45:00 | 22:22 | 44:44:00 | 01:07:07 |
| 01:10:00 | 11:16 | 35:00:00 | 22:32 | 45:04:00 | 01:07:36 |
| 01:10:30 | 11:21 | 35:15:00 | 22:42 | 45:23:00 | 01:08:05 |
| 01:11:00 | 11:26 | 35:30:00 | 22:51 | 45:42:00 | 01:08:33 |
| 01:11:30 | 11:30 | 35:45:00 | 23:01 | 46:02:00 | 01:09:02 |
| 01:12:00 | 11:35 | 36:00:00 | 23:10 | 46:21:00 | 01:09:31 |
| 01:12:30 | 11:40 | 36:15:00 | 23:20 | 46:40:00 | 01:10:00 |
| 01:13:00 | 11:45 | 36:30:00 | 23:30 | 47:00:00 | 01:10:29 |
| 01:13:30 | 11:50 | 36:45:00 | 23:39 | 47:19:00 | 01:10:58 |
| 01:14:00 | 11:55 | 37:00:00 | 23:49 | 47:38:00 | 01:11:27 |
| 01:14:30 | 11:59 | 37:15:00 | 23:59 | 47:58:00 | 01:11:56 |
| 01:15:00 | 12:04 | 37:30:00 | 24:08:00 | 48:17:00 | 01:12:25 |
| 01:15:30 | 12:09 | 37:45:00 | 24:18:00 | 48:36:00 | 01:12:54 |
| 01:16:00 | 12:14 | 38:00:00 | 24:28:00 | 48:55:00 | 01:13:23 |
| 01:16:30 | 12:19 | 38:15:00 | 24:37:00 | 49:15:00 | 01:13:52 |
| 01:17:00 | 12:24 | 38:30:00 | 24:47:00 | 49:34:00 | 01:14:21 |
| 01:17:30 | 12:28 | 38:45:00 | 24:57:00 | 49:53:00 | 01:14:50 |
| 01:18:00 | 12:33 | 39:00:00 | 25:06:00 | 50:13:00 | 01:15:19 |
| 01:18:30 | 12:38 | 39:15:00 | 25:16:00 | 50:32:00 | 01:15:48 |
| 01:19:00 | 12:43 | 39:30:00 | 25:26:00 | 50:51:00 | 01:16:17 |
| 10K Finish Time | Pace per KM | Halfway Split | 2 KM | 4 KM | 6 KM | 8 KM |
| 26:11 | 02:37 | 13:06 | 05:14 | 10:28 | 15:43 | 20:57 |
| 26:30 | 02:39 | 13:15 | 05:18 | 10:36 | 15:54 | 21:12 |
| 27:00 | 02:42 | 13:30 | 05:24 | 10:48 | 16:12 | 21:36 |
| 27:30 | 02:45 | 13:45 | 05:30 | 11:00 | 16:30 | 22:00 |
| 28:00 | 02:48 | 14:00 | 05:36 | 11:12 | 16:48 | 22:24 |
| 28:30 | 02:51 | 14:15 | 05:42 | 11:24 | 17:06 | 22:48 |
| 29:00 | 02:54 | 14:30 | 05:48 | 11:36 | 17:24 | 23:12 |
| 29:30 | 02:57 | 14:45 | 05:54 | 11:48 | 17:42 | 23:36 |
| 30:00 | 03:00 | 15:00 | 06:00 | 12:00 | 18:00 | 24:00 |
| 30:30 | 03:03 | 15:15 | 06:06 | 12:12 | 18:18 | 24:24 |
| 31:00 | 03:06 | 15:30 | 06:12 | 12:24 | 18:36 | 24:48 |
| 31:30 | 03:09 | 15:45 | 06:18 | 12:36 | 18:54 | 25:12 |
| 32:00 | 03:12 | 16:00 | 06:24 | 12:48 | 19:12 | 25:36 |
| 32:30 | 03:15 | 16:15 | 06:30 | 13:00 | 19:30 | 26:00 |
| 33:00 | 03:18 | 16:30 | 06:36 | 13:12 | 19:48 | 26:24 |
| 33:30 | 03:21 | 16:45 | 06:42 | 13:24 | 20:06 | 26:48 |
| 34:00 | 03:24 | 17:00 | 06:48 | 13:36 | 20:24 | 27:12 |
| 34:30 | 03:27 | 17:15 | 06:54 | 13:48 | 20:42 | 27:36 |
| 35:00 | 03:30 | 17:30 | 07:00 | 14:00 | 21:00 | 28:00 |
| 35:30 | 03:33 | 17:45 | 07:06 | 14:12 | 21:18 | 28:24 |
| 36:00 | 03:36 | 18:00 | 07:12 | 14:24 | 21:36 | 28:48 |
| 36:30 | 03:39 | 18:15 | 07:18 | 14:36 | 21:54 | 29:12 |
| 37:00 | 03:42 | 18:30 | 07:24 | 14:48 | 22:12 | 29:36 |
| 37:30 | 03:45 | 18:45 | 07:30 | 15:00 | 22:30 | 30:00 |
| 38:00 | 03:48 | 19:00 | 07:36 | 15:12 | 22:48 | 30:24 |
| 38:30 | 03:51 | 19:15 | 07:42 | 15:24 | 23:06 | 30:48 |
| 39:00 | 03:54 | 19:30 | 07:48 | 15:36 | 23:24 | 31:12 |
| 39:30 | 03:57 | 19:45 | 07:54 | 15:48 | 23:42 | 31:36 |
| 40:00 | 04:00 | 20:00 | 08:00 | 16:00 | 24:00 | 32:00 |
| 40:30 | 04:03 | 20:15 | 08:06 | 16:12 | 24:18 | 32:24 |
| 41:00 | 04:06 | 20:30 | 08:12 | 16:24 | 24:36 | 32:48 |
| 41:30 | 04:09 | 20:45 | 08:18 | 16:36 | 24:54 | 33:12 |
| 42:00 | 04:12 | 21:00 | 08:24 | 16:48 | 25:12 | 33:36 |
| 42:30 | 04:15 | 21:15 | 08:30 | 17:00 | 25:30 | 34:00 |
| 43:00 | 04:18 | 21:30 | 08:36 | 17:12 | 25:48 | 34:24 |
| 43:30 | 04:21 | 21:45 | 08:42 | 17:24 | 26:06 | 34:48 |
| 44:00 | 04:24 | 22:00 | 08:48 | 17:36 | 26:24 | 35:12 |
| 44:30 | 04:27 | 22:15 | 08:54 | 17:48 | 26:42 | 35:36 |
| 45:00 | 04:30 | 22:30 | 09:00 | 18:00 | 27:00 | 36:00 |
| 45:30 | 04:33 | 22:45 | 09:06 | 18:12 | 27:18 | 36:24 |
| 46:00 | 04:36 | 23:00 | 09:12 | 18:24 | 27:36 | 36:48 |
| 46:30 | 04:39 | 23:15 | 09:18 | 18:36 | 27:54 | 37:12 |
| 47:00 | 04:42 | 23:30 | 09:24 | 18:48 | 28:12 | 37:36 |
| 47:30 | 04:45 | 23:45 | 09:30 | 19:00 | 28:30 | 38:00 |
| 48:00 | 04:48 | 24:00 | 09:36 | 19:12 | 28:48 | 38:24 |
| 48:30 | 04:51 | 24:15 | 09:42 | 19:24 | 29:06 | 38:48 |
| 49:00 | 04:54 | 24:30 | 09:48 | 19:36 | 29:24 | 39:12 |
| 49:30 | 04:57 | 24:45 | 09:54 | 19:48 | 29:42 | 39:36 |
| 50:00 | 05:00 | 25:00 | 10:00 | 20:00 | 30:00 | 40:00 |
| 50:30 | 05:03 | 25:15 | 10:06 | 20:12 | 30:18 | 40:24 |
| 51:00 | 05:06 | 25:30 | 10:12 | 20:24 | 30:36 | 40:48 |
| 51:30 | 05:09 | 25:45 | 10:18 | 20:36 | 30:54 | 41:12 |
| 52:00 | 05:12 | 26:00 | 10:24 | 20:48 | 31:12 | 41:36 |
| 52:30 | 05:15 | 26:15 | 10:30 | 21:00 | 31:30 | 42:00 |
| 53:00 | 05:18 | 26:30 | 10:36 | 21:12 | 31:48 | 42:24 |
| 53:30 | 05:21 | 26:45 | 10:42 | 21:24 | 32:06 | 42:48 |
| 54:00 | 05:24 | 27:00 | 10:48 | 21:36 | 32:24 | 43:12 |
| 54:30 | 05:27 | 27:15 | 10:54 | 21:48 | 32:42 | 43:36 |
| 55:00 | 05:30 | 27:30 | 11:00 | 22:00 | 33:00 | 44:00 |
| 55:30 | 05:33 | 27:45 | 11:06 | 22:12 | 33:18 | 44:24 |
| 56:00 | 05:36 | 28:00 | 11:12 | 22:24 | 33:36 | 44:48 |
| 56:30 | 05:39 | 28:15 | 11:18 | 22:36 | 33:54 | 45:12 |
| 57:00 | 05:42 | 28:30 | 11:24 | 22:48 | 34:12 | 45:36 |
| 57:30 | 05:45 | 28:45 | 11:30 | 23:00 | 34:30 | 46:00 |
| 58:00 | 05:48 | 29:00 | 11:36 | 23:12 | 34:48 | 46:24 |
| 58:30 | 05:51 | 29:15 | 11:42 | 23:24 | 35:06 | 46:48 |
| 59:00 | 05:54 | 29:30 | 11:48 | 23:36 | 35:24 | 47:12 |
| 59:30 | 05:57 | 29:45 | 11:54 | 23:48 | 35:42 | 47:36 |
| 01:00 | 06:00 | 30:00 | 12:00 | 24:00 | 36:00 | 48:00 |
| 01:00:30 | 06:03 | 30:15 | 12:06 | 24:12 | 36:18 | 48:24 |
| 01:01:00 | 06:06 | 30:30 | 12:12 | 24:24 | 36:36 | 48:48 |
| 01:01:30 | 06:09 | 30:45 | 12:18 | 24:36 | 36:54 | 49:12 |
| 01:02:00 | 06:12 | 31:00 | 12:24 | 24:48 | 37:12 | 49:36 |
| 01:02:30 | 06:15 | 31:15 | 12:30 | 25:00 | 37:30 | 50:00 |
| 01:03:00 | 06:18 | 31:30 | 12:36 | 25:12 | 37:48 | 50:24 |
| 01:03:30 | 06:21 | 31:45 | 12:42 | 25:24 | 38:06 | 50:48 |
| 01:04:00 | 06:24 | 32:00 | 12:48 | 25:36 | 38:24 | 51:12 |
| 01:04:30 | 06:27 | 32:15 | 12:54 | 25:48 | 38:42 | 51:36 |
| 01:05:00 | 06:30 | 32:30 | 13:00 | 26:00 | 39:00 | 52:00 |
| 01:05:30 | 06:33 | 32:45 | 13:06 | 26:12 | 39:18 | 52:24 |
| 01:06:00 | 06:36 | 33:00 | 13:12 | 26:24 | 39:36 | 52:48 |
| 01:06:30 | 06:39 | 33:15 | 13:18 | 26:36 | 39:54 | 53:12 |
| 01:07:00 | 06:42 | 33:30 | 13:24 | 26:48 | 40:12 | 53:36 |
| 01:07:30 | 06:45 | 33:45 | 13:30 | 27:00 | 40:30 | 54:00 |
| 01:08:00 | 06:48 | 34:00 | 13:36 | 27:12 | 40:48 | 54:24 |
| 01:08:30 | 06:51 | 34:15 | 13:42 | 27:24 | 41:06 | 54:48 |
| 01:09:00 | 06:54 | 34:30 | 13:48 | 27:36 | 41:24 | 55:12 |
| 01:09:30 | 06:57 | 34:45 | 13:54 | 27:48 | 41:42 | 55:36 |
| 01:10:00 | 07:00 | 35:00 | 14:00 | 28:00 | 42:00 | 56:00 |
| 01:10:30 | 07:03 | 35:15 | 14:06 | 28:12 | 42:18 | 56:24 |
| 01:11:00 | 07:06 | 35:30 | 14:12 | 28:24 | 42:36 | 56:48 |
| 01:11:30 | 07:09 | 35:45 | 14:18 | 28:36 | 42:54 | 57:12 |
| 01:12:00 | 07:12 | 36:00 | 14:24 | 28:48 | 43:12 | 57:36 |
| 01:12:30 | 07:15 | 36:15 | 14:30 | 29:00 | 43:30 | 58:00 |
| 01:13:00 | 07:18 | 36:30 | 14:36 | 29:12 | 43:48 | 58:24 |
| 01:13:30 | 07:21 | 36:45 | 14:42 | 29:24 | 44:06 | 58:48 |
| 01:14:00 | 07:24 | 37:00 | 14:48 | 29:36 | 44:24 | 59:12 |
| 01:14:30 | 07:27 | 37:15 | 14:54 | 29:48 | 44:42 | 59:36 |
| 01:15:00 | 07:30 | 37:30 | 15:00 | 30:00 | 45:00 | 01:00:00 |
| 01:15:30 | 07:33 | 37:45 | 15:06 | 30:12 | 45:18 | 01:00:24 |
| 01:16:00 | 07:36 | 38:00 | 15:12 | 30:24 | 45:36 | 01:00:48 |
| 01:16:30 | 07:39 | 38:15 | 15:18 | 30:36 | 45:54 | 01:01:12 |
| 01:17:00 | 07:42 | 38:30 | 15:24 | 30:48 | 46:12 | 01:01:36 |
| 01:17:30 | 07:45 | 38:45 | 15:30 | 31:00 | 46:30 | 01:02:00 |
| 01:18:00 | 07:48 | 39:00 | 15:36 | 31:12 | 46:48 | 01:02:24 |
| 01:18:30 | 07:51 | 39:15 | 15:42 | 31:24 | 47:06 | 01:02:48 |
| 01:19:00 | 07:54 | 39:30 | 15:48 | 31:36 | 47:24 | 01:03:12 |
Bring dein Laufen auf das nächste Level
Dein persönlicher Laufcoach mit maßgeschneiderten Trainingsplänen, um deine Ziele zu erreichen, vom schnelleren 5-km-Lauf bis zum ersten Marathon.
Scanne hier, um loszulegen
Die erste Woche gibt es kostenlos. Du kannst jederzeit kündigen.