Pace band generator.
Print a personalised race-day pace band in A4. Enter your goal time and race distance, choose pacing strategy (even, negative split, conservative), apply Indian-heat or hill adjustments, and print the km-by-km split table to wear or carry on race day.
Why a pace band
On race day, the math gets harder as fatigue builds. A printed pace band on your wrist or in your pocket lets you check splits without doing arithmetic at km 32. Even-pacing is the most predictive of marathon success; negative splits (second half faster) are the gold standard but require discipline early.
Heat + hill adjustments
Indian-heat adjustment adds 15, 30 or 45 seconds per kilometre after km 5 (warmup grace). Hill adjustment applies a sine-wave variance (±5 to 15 seconds per km depending on profile) plus cumulative slowdown after km 25 in mountain mode. These are starting points; calibrate against your own training data.
How to print
Click PRINT PACE BAND — the layout switches to a clean black-and-white A4 with just the pace table. Use Ctrl/Cmd+P to export as PDF. Cut into a wrist-sized strip and tape over your watch face, or fold and tuck into your kit pocket.
Build your free training plan →