What is a pace band?
A paper or silicone strip worn on the wrist that lists the elapsed time you should see at each kilometre or mile mark for your goal. One glance tells you whether you are ahead or behind, without doing arithmetic mid-race.
Split arithmetic
Pace Band Generator
Turn a goal time into a printable wristband of elapsed times, for road races or ultras, with even pace, a negative split or a planned fade and aid-station time.
Example races
Examples set the distance, goal, split interval, strategy and stop time. Replace the goal with your own.
Goal and strategy
The band lists the elapsed time to hit at each mark.
Printable pace band
Marathon in 4:00:00
42.195 km · even moving pace
Average pace
5:41/km
Goal time ÷ distance
First half
2:00:00
Elapsed time, stops included
Second half
2:00:00
Elapsed time, stops included
First to last split
5:41 → 5:41
Pace per km, stops included
Marathon · 4:00:00 · even moving pace
- 15:41
- 211:23
- 317:04
- 422:45
- 528:26
- 634:08
- 739:49
- 845:30
- 951:11
- 1056:53
- 111:02:34
- 121:08:15
- 131:13:57
- 141:19:38
- 151:25:19
- 161:31:00
- 171:36:42
- 181:42:23
- 191:48:04
- 201:53:45
- 211:59:27
- 222:05:08
- 232:10:49
- 242:16:31
- 252:22:12
- 262:27:53
- 272:33:34
- 282:39:16
- 292:44:57
- 302:50:38
- 312:56:19
- 323:02:01
- 333:07:42
- 343:13:23
- 353:19:05
- 363:24:46
- 373:30:27
- 383:36:08
- 393:41:50
- 403:47:31
- 413:53:12
- 423:58:53
- 42.24:00:00
km mark · elapsed time · multidayrunning.com
Print, cut along the dashed line and cover it with clear tape before wrapping it around your wrist.
Every split
| Km | Split | Pace | Elapsed |
|---|---|---|---|
| 1 | 5:41 | 5:41/km | 5:41 |
| 2 | 5:41 | 5:41/km | 11:23 |
| 3 | 5:41 | 5:41/km | 17:04 |
| 4 | 5:41 | 5:41/km | 22:45 |
| 5 | 5:41 | 5:41/km | 28:26 |
| 6 | 5:41 | 5:41/km | 34:08 |
| 7 | 5:41 | 5:41/km | 39:49 |
| 8 | 5:41 | 5:41/km | 45:30 |
| 9 | 5:41 | 5:41/km | 51:11 |
| 10 | 5:41 | 5:41/km | 56:53 |
| 11 | 5:41 | 5:41/km | 1:02:34 |
| 12 | 5:41 | 5:41/km | 1:08:15 |
| 13 | 5:41 | 5:41/km | 1:13:57 |
| 14 | 5:41 | 5:41/km | 1:19:38 |
| 15 | 5:41 | 5:41/km | 1:25:19 |
| 16 | 5:41 | 5:41/km | 1:31:00 |
| 17 | 5:41 | 5:41/km | 1:36:42 |
| 18 | 5:41 | 5:41/km | 1:42:23 |
| 19 | 5:41 | 5:41/km | 1:48:04 |
| 20 | 5:41 | 5:41/km | 1:53:45 |
| 21 | 5:41 | 5:41/km | 1:59:27 |
| 22 | 5:41 | 5:41/km | 2:05:08 |
| 23 | 5:41 | 5:41/km | 2:10:49 |
| 24 | 5:41 | 5:41/km | 2:16:31 |
| 25 | 5:41 | 5:41/km | 2:22:12 |
| 26 | 5:41 | 5:41/km | 2:27:53 |
| 27 | 5:41 | 5:41/km | 2:33:34 |
| 28 | 5:41 | 5:41/km | 2:39:16 |
| 29 | 5:41 | 5:41/km | 2:44:57 |
| 30 | 5:41 | 5:41/km | 2:50:38 |
| 31 | 5:41 | 5:41/km | 2:56:19 |
| 32 | 5:41 | 5:41/km | 3:02:01 |
| 33 | 5:41 | 5:41/km | 3:07:42 |
| 34 | 5:41 | 5:41/km | 3:13:23 |
| 35 | 5:41 | 5:41/km | 3:19:05 |
| 36 | 5:41 | 5:41/km | 3:24:46 |
| 37 | 5:41 | 5:41/km | 3:30:27 |
| 38 | 5:41 | 5:41/km | 3:36:08 |
| 39 | 5:41 | 5:41/km | 3:41:50 |
| 40 | 5:41 | 5:41/km | 3:47:31 |
| 41 | 5:41 | 5:41/km | 3:53:12 |
| 42 | 5:41 | 5:41/km | 3:58:53 |
| 42.2 | 1:07 | 5:41/km | 4:00:00 |
Pace changes smoothly with distance; hills, heat and aid stations will move real splits around these targets. For checkpoint cutoffs, use the ultra cutoff planner.
How the Splits Are Built
The goal time is divided by the distance to give an average pace. With a fade or negative split, moving pace changes smoothly so that the second half's moving time is the chosen percentage longer or shorter than the first. Planned stop time is then spread over the race in proportion to distance. The elapsed halves include those stops, so their percentage difference is smaller; the finish still matches your goal.
Choosing a Strategy
- Even pace: our default for road races from 10K to the marathon.
- Negative split: 1–2% if you tend to start too fast.
- Fade: for ultras, where the second half is usually slower; the examples use 8–15%, growing with distance.
For a fixed-distance ultra with cutoffs, check the band against the ultra cutoff planner. For a timed race, the timed-race pace calculator gives hourly and lap targets instead. On a hot day, adjust the goal with the heat-adjusted pace calculator before you print.
Frequently Asked Questions
Should my pace band use even or negative splits?
Our default for road races is even pace: it is the simplest target and the easiest to check. Choose a negative split of 1–2% if you tend to start too fast; the band then holds you back early and asks for slightly faster splits late.
How do I make a pace band for an ultramarathon?
Mark every 5 km or 5 miles, add your planned aid-station time, and set a fade. In our 100-mile example, 28 hours with 150 minutes of stops and 15% more moving time in the second half, the first 5-mile split takes 1:13:52 and the last 1:34:08.
How do I print and wear a pace band?
Print the band, cut along the dashed line, cover both sides with clear packing tape to keep sweat and rain off, and tape it around your wrist with the first marks nearest your hand.
What should I do if I fall behind my pace band?
Do not try to win the time back in one go. Run the next few splits at band pace and accept the gap; in an ultra, protect your cutoff buffer rather than the goal time.
Is a pace band the same as a cutoff plan?
No. A pace band works from your goal time at regular distance marks. For a race with checkpoint cutoffs, use the ultra cutoff planner, which shows your buffer at each checkpoint.