Type h:mm:ss or mm:ss, for example 4:00:00 or 25:00. Add a second and third line for a B and C goal.
Not sure about your goal? Work out your pace and race times with the Running Pace Calculator.
Making the PDF…
About the pace band printable
A pace band is a small strip you wear on your wrist during a race. It shows the time your watch should show at each mile or kilometre. One look tells you if you are ahead of your goal or behind it — no maths while you run.
Choose the race, type your goal time, and the band is made for you: the time at every mile or km, the halfway time and the finish. Print it, cut it out, wrap it round your wrist and close it with clear tape. Tape over the whole band keeps it dry from sweat and rain.
Features
- Any race — 5K, 10K, 15K, 10 miles, half marathon, marathon or your own distance
- Splits per mile or km — the time on the clock at each marker, plus halfway and finish
- Even pace or negative split — run the second half 5 to 30 seconds per mile or km faster
- A, B and C goals — one band per goal time, and up to 5 copies of each on the sheet
- A note on the band — for example where to take a gel
- 5 styles and 14 colours — Classic, Minimal (black and white), Bold, Race day and Soft
- Close-up and PNG of one band, to check it or keep it on your phone
- Cut lines and a tape tab on a landscape US Letter or A4 sheet; nothing is uploaded
Example: a 4-hour marathon
A marathon is 42.195 km, or 26.2188 miles. For a goal of 4:00:00 at an even pace, the pace is 14,400 s ÷ 26.2188 = 549.2 seconds per mile, so about 9:09 per mile (5:41 per km).
| Mile | 1 | 5 | 10 | 13 | Half (13.1) | 20 | 26 | Finish (26.2) |
|---|---|---|---|---|---|---|---|---|
| Even pace | 9:09 | 45:46 | 1:31:32 | 1:59:00 | 2:00:00 | 3:03:05 | 3:58:00 | 4:00:00 |
| Negative split, 10 s | 9:14 | — | 1:32:22 | 2:00:05 | 2:01:06 | 3:03:36 | 3:58:01 | 4:00:00 |
With a negative split of 10 seconds per mile, you run the first half at 9:14 per mile and the second half at 9:04 per mile. You reach halfway about a minute later, and the finish is still 4:00:00.
Pace for common goals
| Race | Goal time | Pace per mile | Pace per km |
|---|---|---|---|
| 5K | 25:00 | 8:03 | 5:00 |
| 5K | 30:00 | 9:39 | 6:00 |
| 10K | 50:00 | 8:03 | 5:00 |
| 10K | 1:00:00 | 9:39 | 6:00 |
| Half marathon | 1:45:00 | 8:01 | 4:59 |
| Half marathon | 2:00:00 | 9:09 | 5:41 |
| Marathon | 3:30:00 | 8:01 | 4:59 |
| Marathon | 4:00:00 | 9:09 | 5:41 |
| Marathon | 5:00:00 | 11:27 | 7:07 |
The paces are rounded to the nearest second. The band itself uses the exact pace, so the finish is always your goal time.
Even pace or negative split?
- Even pace — the same speed all the way. Simple and good for most runners.
- Negative split — a little slower in the first half, a little faster in the second. Many runners find this easier: it saves energy at the start, when the crowd and the excitement push you to go too fast.
Choose 5 to 30 seconds per mile or km. Start small: 5 or 10 seconds is a common choice for a first try.
Tips for race day
- Use the real course markers, not only your watch. GPS often shows a bit more distance than the course, so your watch pace can look faster than you really run.
- Print an A, B and C goal — for a great day, a normal day and a hot or hard day.
- Cover the band with clear tape on both sides before the race. It keeps the ink dry.
- Wear it on the inside of the wrist, so you can read it while you run.
Frequently asked questions
How do I make a marathon pace band?
Choose Marathon, type your goal time (for example 4:00:00), pick Mile or Kilometre and press Download PDF. Print it at 100%, cut along the dashed line, and tape the ends together round your wrist.
Is the finish time exactly my goal?
Yes. Each split is worked out from the exact distance and your goal time, then rounded to the nearest second. The last cell is always your goal time.
Can I make bands for more than one goal time?
Yes. Type one goal per line, for example 3:45:00, 4:00:00 and 4:15:00. Each goal gets its own band, with its own pace in the header.
Can I use kilometres?
Yes. Choose Kilometre under Split times every. A marathon then has 42 splits plus halfway and the finish, in three rows on the band.
What if my race is not in the list?
Choose Other distance and type it in km or miles — for example 30 km or 50 miles.
What does "3:30" mean?
For a long race, "3:30" is read as 3 hours 30 minutes. For a short race, "25:00" is read as 25 minutes. To be sure, type all three parts: 3:30:00.
Related tools
- Running Pace Calculator — pace, finish time and race predictions
- Stopwatch — time your training runs and laps
- Interval Timer — run and walk intervals with a beep
- Printable Habit Tracker — tick off every training day
- Goal Tracker — your race goal for the year, month by month
How to use it
- Choose the Race distance, or Other distance and type it
- Choose splits every Mile or Kilometre
- Type your Goal time — one line per band, for A, B and C goals
- Choose Even pace or a Negative split, and how much faster the second half is
- Add a note if you like, and choose the Copies, the Style and the Colours
- Press Download PDF or Print, print at 100% (Actual size)
- Cut along the dashed lines, wrap the band round your wrist and tape the ends on the tape tab
