Pace Band Generator
Build a printable race pace band for 5K, 10K, half marathon or marathon. Choose even splits or a faster second half, select the checkpoints you will see on course, and print the table for race day.
Create a printable checkpoint band for race day.
Pace band plan
- Distance42.195 km
- Goal4:00:00
- Average pace5:41 /km
- Checkpoints9
| Checkpoint | Checkpoint (mi) | Segment | Clock time |
|---|---|---|---|
| 5.000 km | 3.107 mi | 28:26 | 28:26 |
| 10.000 km | 6.214 mi | 28:27 | 56:53 |
| 15.000 km | 9.321 mi | 28:26 | 1:25:19 |
| 20.000 km | 12.427 mi | 28:26 | 1:53:45 |
| 25.000 km | 15.534 mi | 28:27 | 2:22:12 |
| 30.000 km | 18.641 mi | 28:26 | 2:50:38 |
| 35.000 km | 21.748 mi | 28:27 | 3:19:05 |
| 40.000 km | 24.855 mi | 28:26 | 3:47:31 |
| FINISH | 26.219 mi | 12:29 | 4:00:00 |
For a custom checkpoint not listed above, set a different interval or use the splits calculator.
How to use a printable pace band
The band should be a quick reference, not a second watch. Write down or print only the checkpoints you will actually see: 5K, 10K, halfway, 30K, or mile markers. The cumulative column tells you the clock time at each marker; the segment column shows how long that section should take.
For a marathon, a 5 km interval keeps the band compact. For a 5K or 10K, a 1 km or 1 mile interval is more useful. If the course uses miles, select the mile interval and use the mile column on the output table.
Even vs negative split bands
An even split band uses the same average pace throughout. A negative split band makes the first half slightly slower and the second half slightly faster while preserving the target finish time. The negative split input is a pacing scenario, not a recommendation for every runner.
Frequently asked questions
What is a pace band?
A pace band is a small race-day reference showing the split and cumulative time you should see at each checkpoint. It replaces doing arithmetic while running.
Can I print the pace band?
Yes. Build the plan and use the Print pace band button. The print layout hides navigation and controls and keeps the checkpoint table visible.
Does it support negative splits?
Yes. Switch to Negative split and enter how many seconds per kilometer the second half should be faster. The total finish time stays fixed.
What checkpoint interval should I choose?
Use 5 km or 10 km for a marathon, 1 km or 1 mile for shorter races, or a custom interval in the splits calculator.
Can I use miles?
The input distance is in kilometers, but every output row also shows the equivalent mile marker. A 1 mile checkpoint interval is available.
Does the plan guarantee the finish time?
No. It is an arithmetic plan. Fitness, weather, hills, fueling and race conditions determine whether the target is achievable.