🏃 Løbepace Lommeregner

Q: How do I calculate my running pace?

Pace is your time divided by distance — typically expressed as minutes per kilometre or minutes per mile. For example, a 25-minute 5K is 5:00/km (25 ÷ 5). Enter any two of the three values (distance, time, pace) and this calculator solves for the third.

Q: What is a good 5K, 10K, half-marathon and marathon pace?

Average finish times for recreational runners (all ages): 5K — 28–32 min (5:36–6:24/km); 10K — 55–65 min; half-marathon — 1:55–2:15 (5:25–6:25/km); marathon — 4:00–4:30 (5:42–6:24/km). Elite runners run marathons under 2:10 (3:05/km).

Q: How do I convert minutes per km to minutes per mile?

Multiply your min/km pace by 1.609 to get min/mile. So 5:00/km becomes ~8:03/mile. To go from min/mile to min/km, divide by 1.609. This calculator shows both automatically.

Q: What's the difference between pace and speed?

Pace measures time per distance (min/km) — lower is faster. Speed measures distance per time (km/h) — higher is faster. 5:00/km equals 12.0 km/h. Most runners think in pace; cyclists and treadmills typically show speed.

Q: What pace do I need for a sub-2-hour half marathon?

A sub-2:00 half marathon requires holding 5:41 per kilometre (9:09 per mile) or faster across the full 21.1 km. Aim for around 5:35/km in training so you build a safety margin for race-day fatigue and hills.

Q: How should I pace a marathon?

Most runners perform best with even or slightly negative splits — running the second half at the same pace or marginally faster than the first. Avoid going out faster than goal pace; time banked early is almost always lost later once fatigue sets in.

Beregn your pace, finish time or distance for 5K, 10K, half-marathon, marathon and custom runs. Min/km, min/mile and km/h all supported.

Race / distance

Timer

Minutter

Sekunder

🏃 Drikkepenge: Race-day pace usually slows slightly with distance — projections assume even pacing. Use them as a target, not a guarantee.

Understanding Løbepace

Tempo er den tid, det tager at tilbagelægge én kilometer eller ét mile, skrevet som m:ss. Et tempo på 5:00/km betyder, at hvert kilometer tager fem minutter. Lavere tal = hurtigere. Tempo er den mest nyttige tempomålingsmetrik for løbere, fordi det skalerer naturligt med løbsafstanden — hvis du kan holde 5:00/km for en 10K, vil dit halvmarathon-tempo være ca. 5:10–5:20/km.

Benchmarks for motionsløbere (2024 RunRepeat globale data)

5K: 30 min average — pace 6:00/km (9:39/mile)
10K: 56 min gennemsnit — tempo 5:36/km (9:00/mile)
Half marathon: 2:02 average — pace 5:47/km (9:18/mile)
Marathon: 4:20 gennemsnit — tempo 6:10/km (9:55/mile)

How to Improve Your Pace

Tempo runs: 20–40 min at "comfortably hard" — improves lactate threshold
Interval training: short bursts at 5K pace with recovery jogs
Long slow runs: byg aerob udholdenhed, løb 25–30% langsommere end løbstempo
Strength training: 2× om ugen forebygger skader og forbedrer løbeøkonomien
Consistency beats intensity: 4–5 runs per week for 8+ weeks typically drops 5K time by 1–2 min

Pace vs Hastighed Conversion

4:00/km = 15,0 km/t
5:00/km = 12,0 km/t
6:00/km = 10,0 km/t
7:00/km = 8,6 km/t

Tempotabel pr. løb

Find dit måltempo for populære distancer, eller se hvilken sluttid et givet tempo giver. Tiderne forudsætter jævnt tempo.

Tempo (min/km)	5K	10K	Half Marathon	Maraton
4:30/km	22:30	45:00	1:34:56	3:09:53
5:00/km	25:00	50:00	1:45:29	3:30:59
5:30/km	27:30	55:00	1:56:02	3:52:04
6:00/km	30:00	1:00:00	2:06:35	4:13:10
6:30/km	32:30	1:05:00	2:17:08	4:34:16
7:00/km	35:00	1:10:00	2:27:41	4:55:22

Ofte stillede spørgsmål

How do I calculate my running pace? Tempo er din tid divideret med distancen, normalt i minutter pr. kilometer eller pr. mile. Et 5K på 25 minutter er 5:00/km (25 ÷ 5). Indtast to af de tre værdier (distance, tid, tempo), så beregner værktøjet den tredje.

What is a good 5K, 10K, half-marathon and marathon pace? For motionsløbere: 5K omkring 30 min (6:00/km), 10K omkring 56 min (5:36/km), halvmaraton omkring 2:02 (5:47/km) og maraton omkring 4:20 (6:10/km). Eliteløbere løber maraton under 2:10 (cirka 3:05/km).

How do I convert minutes per km to minutes per mile? Gang dit tempo i min/km med 1,609 for at få min/mile, så 5:00/km svarer til cirka 8:03/mile. Divider med 1,609 for den anden vej. Beregneren viser begge automatisk.

What's the difference between pace and speed? Tempo er tid pr. distance (min/km) – lavere er hurtigere. Hastighed er distance pr. tid (km/t) – højere er hurtigere. 5:00/km svarer til 12,0 km/t.

What pace do I need for a sub-2-hour half marathon? You need to hold 5:41/km (9:09/mile) or faster across the full 21.1 km. Train at around 5:35/km to build a safety margin for fatigue and hills.

How should I pace a marathon? Sigt efter jævne eller let negative splits – anden halvdel i samme eller lidt hurtigere tempo. At starte hurtigere end måltempoet straffer sig næsten altid, når trætheden melder sig.

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Vigtig bemærkning: Træningsplaner bør tilpasses dit fitnessniveau og din helbredstilstand. Konsultér en træner eller kvalificeret sundhedsprofessionel, inden du påbegynder et nyt træningsprogram, særligt hvis du har hjerte- eller ledproblemer.

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