Plates & Pace

Running

Pace Band Generator

Make a printable wristband with the time your watch should show at every kilometer or mile marker. Choose even pace or a negative split, then print, cut and tape it on.

Updated

Units
km
Goal time
Pacing
%

Pace quickens a little every split, so the second half is this much faster than the first and the total still matches your goal.

RunningPace band

Average pace

5:41 /km

First half
2:00:00
Second half
2:00:00
Rows
43
Working4:00:00 ÷ 42.195 km = 5:41 per km

Your pace band: 43 rows on 2 strips

Marathon4:00:005:41 /km · even pace · 1/2
  1. 15:41
  2. 211:23
  3. 317:04
  4. 422:45
  5. 528:26
  6. 634:08
  7. 739:49
  8. 845:30
  9. 951:11
  10. 1056:53
  11. 111:02:34
  12. 121:08:15
  13. 131:13:57
  14. 141:19:38
  15. 151:25:19
  16. 161:31:00
  17. 171:36:42
  18. 181:42:23
  19. 191:48:04
  20. 201:53:45
  21. 211:59:27
  22. 222:05:08
platesandpace.com
Marathon4:00:005:41 /km · even pace · 2/2
  1. 232:10:49
  2. 242:16:31
  3. 252:22:12
  4. 262:27:53
  5. 272:33:34
  6. 282:39:16
  7. 292:44:57
  8. 302:50:38
  9. 312:56:19
  10. 323:02:01
  11. 333:07:42
  12. 343:13:23
  13. 353:19:05
  14. 363:24:46
  15. 373:30:27
  16. 383:36:08
  17. 393:41:50
  18. 403:47:31
  19. 413:53:12
  20. 423:58:53
  21. 42.24:00:00
platesandpace.com

Print at 100% scale with “fit to page” turned off, so the band stays narrow. Cut along the dotted line, then wrap it around your wrist and cover it with clear tape to keep it dry.

How it works

A pace band is a narrow strip of paper with the elapsed time you need at each kilometer or mile marker. On race day you glance at the band as you pass a marker and compare it with your watch, which is quicker and more reliable than working out pace in your head.

Enter the race distance and goal time, choose even pace or a negative split, and the band fills in below. Marathon and half marathon bands split onto two strips when there are too many rows for one, so each strip stays short enough to wear.

The times come from the same pacing model as the split calculator. With a negative split, pace changes a little at every split rather than all at once at halfway.

The formula

Formula
even pace:       elapsed at x = goal time × x ÷ distance
negative split:  pace at x = average pace × (1 + s × (1 − 2x ÷ distance))
                 s = 2d ÷ (2 − d), where d is how much faster the second half is

the last row is always the finish, at exactly your goal time

Worked example

A 4:00:00 marathon at even pace, with a row every kilometer:

  1. Average pace: 4:00:00 ÷ 42.195 km = 5:41 per km.
  2. The band reads 5:41 at 1 km, 11:23 at 2 km and 56:53 at 10 km.
  3. At 21 km it reads 1:59:27, and the last row, at 42.2 km, reads 4:00:00.
  4. With 43 rows, the band splits onto two strips of 22 and 21 rows.

Using a pace band on race day

  • Check at the markers, not on your watch’s auto-laps. GPS watches usually measure a little long in races, so their kilometer beeps drift ahead of the official markers.
  • Small gaps are normal. Crowded starts, drinks stations and hills move you a few seconds either side of the band. Make time up gradually rather than in one kilometer.
  • Wear it where you can read it. The inside of the wrist on the arm without the watch works for most runners. Clear tape over the paper keeps sweat and water off.

Questions

What is a pace band?

A wristband, usually paper or silicone, that lists the elapsed time you should see at each kilometer or mile marker for your goal. It lets you check your pacing at a glance during a race.

Should I use an even or negative split band?

Even pace is the simplest plan and works on flat courses. A small negative split of 1 to 2% protects the second half, which is where most runners lose time in the half marathon and marathon.

Why does the band have two strips?

A marathon with a row every kilometer has 43 rows, too many to read on one narrow strip. The band splits into two shorter strips, which you can wear one after the other or on each wrist. Choosing a row every 2 or 5 km keeps it to one strip.

How do I print it at the right size?

Use the Print pace band button, then set the scale to 100% and turn off “fit to page” in the print dialog. Only the band is printed, not the rest of the page.

Can I make a band for a hilly course?

This generator spaces time evenly or with a steady negative split. On a hilly course, aim for even effort: expect to lose time on climbs and win it back on descents, and use the band as a guide at the flatter checkpoints.

Add this calculator to your site

Running club, coach or blog? You can put this calculator on your own site for free. Copy the code below into your page’s HTML. The calculator updates itself whenever we improve it.

The short script lets the frame grow to fit the calculator on your page. Please keep the credit line underneath it.