Printable Marathon Pace Band – Free Pace Band Generator

Make a pace band for your next race: choose the distance and goal time, pick miles or kilometers and an even or negative split, and add your name if you like. The PDF has several bands on one page — wear one and keep a spare — plus a full splits table on page two.

Mile	Split pace	Elapsed time
1	9:09	9:09
2	9:09	18:18
3	9:09	27:28
4	9:09	36:37
5	9:09	45:46
6	9:09	54:55
7	9:09	1:04:05
8	9:09	1:13:14
9	9:09	1:22:23
10	9:09	1:31:32
11	9:09	1:40:41
12	9:09	1:49:51
13	9:09	1:59:00
13.1 (half)		2:00:00
14	9:09	2:08:09
15	9:09	2:17:18
16	9:09	2:26:28
17	9:09	2:35:37
18	9:09	2:44:46
19	9:09	2:53:55
20	9:09	3:03:05
21	9:09	3:12:14
22	9:09	3:21:23
23	9:09	3:30:32
24	9:09	3:39:41
25	9:09	3:48:51
26	9:09	3:58:00
26.2 (finish)	9:09	4:00:00

Each band shows the elapsed time at every mile or kilometer marker, with the halfway and finish times highlighted.

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.

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Frequently asked questions

How do I keep a paper pace band from getting wet?

Cover it with clear packing tape before you wrap it around your wrist. The tape also makes it stronger, so it can be peeled off and kept as a souvenir.

Do I need a pace band if I have a GPS watch?

GPS distance drifts during a race, especially in cities with tall buildings and tunnels, and courses are measured along the shortest line. A band checked against the official mile markers stays accurate.

Can I make a pace band for a half marathon or 10K?

Yes. Choose the distance above; the band adjusts to 13 miles, 6 miles or 3 miles of splits (or kilometers).

Printable Pace Band Generator

Marathon splits for 4:00:00

How to use a pace band

Even pace or negative split?

More pace charts and tools

Frequently asked questions