Pace chart and pace band
Split times for every kilometre or mile, ready to print as a wristband.
How do I use the pace chart?
Pick your race distance, enter the goal time and choose a plan. The table lists the time for each kilometre or mile and the total time at each marker. Print it, cut it out and tape it to your wrist or hold it in your hand.
Which pacing plan should I choose?
- Even pace is simple and works well on a flat course.
- Negative split starts about 3% easier and finishes about 3% faster. It protects you from going out too fast, which is the most common race mistake.
- Fast start runs the early part faster. It suits a downhill start or a very hot day when you want time in hand, but the end will hurt.
All three finish at exactly your goal time. Check the course profile and adjust the plan on the day.
Frequently asked questions
Can I print the chart as a pace band?
Yes. Use the print button. The page prints only the table, in a narrow column that fits a wrist.
Does it include the 0.195 km at the end of a marathon?
Yes. The last row is the short final stretch, so the total ends at your goal time.
What is a negative split?
Running the second half faster than the first. The plan here starts a few percent slower and speeds up evenly to the finish.