The pace band PDF has several identical bands on one page with cutting lines, plus a full splits table on page two. Everything is calculated in your browser.
Marathon pace chart
Even pace. Tap a row to load that finish time into the calculator and print a pace band.
| Finish time | Pace /mile | Pace /km | 5K | 10K | Half | 20 mi |
|---|---|---|---|---|---|---|
| 2:30:00 | 5:43 | 3:33 | 17:46 | 35:33 | 1:15:00 | 1:54:25 |
| 2:35:00 | 5:55 | 3:40 | 18:22 | 36:44 | 1:17:30 | 1:58:14 |
| 2:40:00 | 6:06 | 3:48 | 18:58 | 37:55 | 1:20:00 | 2:02:03 |
| 2:45:00 | 6:18 | 3:55 | 19:33 | 39:06 | 1:22:30 | 2:05:52 |
| 2:50:00 | 6:29 | 4:02 | 20:09 | 40:17 | 1:25:00 | 2:09:41 |
| 2:55:00 | 6:40 | 4:09 | 20:44 | 41:28 | 1:27:30 | 2:13:30 |
| 3:00:00 | 6:52 | 4:16 | 21:20 | 42:40 | 1:30:00 | 2:17:18 |
| 3:05:00 | 7:03 | 4:23 | 21:55 | 43:51 | 1:32:30 | 2:21:07 |
| 3:10:00 | 7:15 | 4:30 | 22:31 | 45:02 | 1:35:00 | 2:24:56 |
| 3:15:00 | 7:26 | 4:37 | 23:06 | 46:13 | 1:37:30 | 2:28:45 |
| 3:20:00 | 7:38 | 4:44 | 23:42 | 47:24 | 1:40:00 | 2:32:34 |
| 3:25:00 | 7:49 | 4:52 | 24:18 | 48:35 | 1:42:30 | 2:36:23 |
| 3:30:00 | 8:01 | 4:59 | 24:53 | 49:46 | 1:45:00 | 2:40:11 |
| 3:35:00 | 8:12 | 5:06 | 25:29 | 50:57 | 1:47:30 | 2:44:00 |
| 3:40:00 | 8:23 | 5:13 | 26:04 | 52:08 | 1:50:00 | 2:47:49 |
| 3:45:00 | 8:35 | 5:20 | 26:40 | 53:19 | 1:52:30 | 2:51:38 |
| 3:50:00 | 8:46 | 5:27 | 27:15 | 54:31 | 1:55:00 | 2:55:27 |
| 3:55:00 | 8:58 | 5:34 | 27:51 | 55:42 | 1:57:30 | 2:59:16 |
| 4:00:00 | 9:09 | 5:41 | 28:26 | 56:53 | 2:00:00 | 3:03:05 |
| 4:05:00 | 9:21 | 5:48 | 29:02 | 58:04 | 2:02:30 | 3:06:53 |
| 4:10:00 | 9:32 | 5:55 | 29:37 | 59:15 | 2:05:00 | 3:10:42 |
| 4:15:00 | 9:44 | 6:03 | 30:13 | 1:00:26 | 2:07:30 | 3:14:31 |
| 4:20:00 | 9:55 | 6:10 | 30:49 | 1:01:37 | 2:10:00 | 3:18:20 |
| 4:25:00 | 10:06 | 6:17 | 31:24 | 1:02:48 | 2:12:30 | 3:22:09 |
| 4:30:00 | 10:18 | 6:24 | 32:00 | 1:03:59 | 2:15:00 | 3:25:58 |
| 4:35:00 | 10:29 | 6:31 | 32:35 | 1:05:10 | 2:17:30 | 3:29:46 |
| 4:40:00 | 10:41 | 6:38 | 33:11 | 1:06:22 | 2:20:00 | 3:33:35 |
| 4:45:00 | 10:52 | 6:45 | 33:46 | 1:07:33 | 2:22:30 | 3:37:24 |
| 4:50:00 | 11:04 | 6:52 | 34:22 | 1:08:44 | 2:25:00 | 3:41:13 |
| 4:55:00 | 11:15 | 6:59 | 34:57 | 1:09:55 | 2:27:30 | 3:45:02 |
| 5:00:00 | 11:27 | 7:07 | 35:33 | 1:11:06 | 2:30:00 | 3:48:51 |
| 5:05:00 | 11:38 | 7:14 | 36:09 | 1:12:17 | 2:32:30 | 3:52:39 |
| 5:10:00 | 11:49 | 7:21 | 36:44 | 1:13:28 | 2:35:00 | 3:56:28 |
| 5:15:00 | 12:01 | 7:28 | 37:20 | 1:14:39 | 2:37:30 | 4:00:17 |
| 5:20:00 | 12:12 | 7:35 | 37:55 | 1:15:50 | 2:40:00 | 4:04:06 |
| 5:25:00 | 12:24 | 7:42 | 38:31 | 1:17:01 | 2:42:30 | 4:07:55 |
| 5:30:00 | 12:35 | 7:49 | 39:06 | 1:18:12 | 2:45:00 | 4:11:44 |
| 5:35:00 | 12:47 | 7:56 | 39:42 | 1:19:24 | 2:47:30 | 4:15:33 |
| 5:40:00 | 12:58 | 8:03 | 40:17 | 1:20:35 | 2:50:00 | 4:19:21 |
| 5:45:00 | 13:10 | 8:11 | 40:53 | 1:21:46 | 2:52:30 | 4:23:10 |
| 5:50:00 | 13:21 | 8:18 | 41:28 | 1:22:57 | 2:55:00 | 4:26:59 |
| 5:55:00 | 13:32 | 8:25 | 42:04 | 1:24:08 | 2:57:30 | 4:30:48 |
| 6:00:00 | 13:44 | 8:32 | 42:40 | 1:25:19 | 3:00:00 | 4:34:37 |
| 6:05:00 | 13:55 | 8:39 | 43:15 | 1:26:30 | 3:02:30 | 4:38:26 |
| 6:10:00 | 14:07 | 8:46 | 43:51 | 1:27:41 | 3:05:00 | 4:42:14 |
| 6:15:00 | 14:18 | 8:53 | 44:26 | 1:28:52 | 3:07:30 | 4:46:03 |
| 6:20:00 | 14:30 | 9:00 | 45:02 | 1:30:03 | 3:10:00 | 4:49:52 |
| 6:25:00 | 14:41 | 9:07 | 45:37 | 1:31:15 | 3:12:30 | 4:53:41 |
| 6:30:00 | 14:52 | 9:15 | 46:13 | 1:32:26 | 3:15:00 | 4:57:30 |
How to use a pace band
Print the PDF at 100%, cut out one band and wrap it around your wrist with the times facing you. A strip of clear packing tape over the top keeps it readable in rain and sweat.
At each mile marker on the course, glance at your watch’s elapsed time and compare it with the band. Use the course markers rather than your GPS distance: race courses are measured along the shortest possible line, so most watches read a little long by the finish.
Even pace or negative split?
An even pace spreads the effort over the whole race and is the simplest plan. A negative split — running the second half slightly faster than the first — holds back early, when adrenaline and a crowded start make it easy to go out too fast.
The negative split options here make the second half 1% or 2% faster than the first. On a 4-hour marathon, 2% means about 2:01:12 for the first half and 1:58:48 for the second. A positive split (a faster first half) is included for comparison, but going out fast usually costs more time later than it banks.
More pace charts and tools
- Marathon Pace Chart
- Half Marathon Pace Chart
- 5K Pace Chart
- 10K Pace Chart
- Printable Pace Band Generator
- Sub-4 Hour Marathon Pace
- 3 Hour Marathon Pace
- 3:30 Marathon Pace
- 5 Hour Marathon Pace
- Sub-2 Hour Half Marathon Pace
- Treadmill Pace Chart
- Min per Km to Min per Mile Converter
Frequently asked questions
How do I read a pace chart?
Find your goal finish time in the first column. The row gives the average pace per mile and per kilometer and the time you should see on your watch at each checkpoint, such as 5K, 10K and halfway.
What is a pace band?
A strip of paper worn on the wrist that lists the elapsed time you should have at each mile or kilometer marker for your goal. It lets you check your pace at a glance without doing math mid-race.
Should I use miles or kilometers?
Use whatever the course is marked in. US races are usually marked in miles; most races elsewhere in kilometers. Some big races mark both — pick the one you will actually see.