Pace band calculator

Set the goal. Get every split.

Type a finish time and get a target for all eight runs and all eight stations, with the clock to match. Print it as a wrist band.

Free · works on your phone · prints on one A4 page

Nothing to sign up for. Your goal stays in your browser.

Your goal, split by segment

Wrist pace band ·

    Clock at the end of each station, Roxzone included. Cut along the edge, tape it round your wrist.

    Split targets by segment
    #SegmentSplitPaceClock

    Station splits are targets from a planning model: 52% running, 8% Roxzone and 40% stations by default. Moving the strength setting shifts about three points between running and stations; naming a slowest station gives it a bigger share. Clock times include an equal slice of the Roxzone budget after every run and station.

    Get my split sheet, free

    Write your target and your actual side by side.

    Free PDF · instant download · no account needed

    How to use the band on race day

    1. Pick the goal you can hold after a full simulation, not your best day.
    2. Choose the strength that matches you. A strong runner can bank time on the runs; a strong lifter should protect run pace and take the extra minutes at the sleds.
    3. Name your slowest station so it gets a fair share of the clock.
    4. Print the band, tape it on your wrist and read it at the end of each station. Ahead by under 30 seconds is on plan; behind by more than a minute, settle your breathing before pushing the next run.

    Want a plan already worked out for eight finish times from 1:00 to 2:15? See the 15-page pacing pack, $7.

    Questions

    How are the splits worked out?

    The goal time is divided into 52% running, 8% Roxzone and 40% stations by default. Runs get a near-even share, with run 1 a touch slower, and each station gets a share based on how long that movement usually takes.

    Can I use it for any goal time?

    Yes. Enter anything from 0:45 to 3:00, or tap a preset from 1:00 to 2:15. The wrist band and table update as you type.

    What does the strength setting change?

    Stronger runner moves three points of the finish time from stations to running; stronger on stations moves three points the other way. Balanced keeps the 52/40 split.

    What does the slowest station setting do?

    It gives that station a share about a quarter larger, taking the time evenly from the others, so your clock is honest about where you lose the most.

    How do I print only the band?

    Use the Print my pace band button. The print view hides everything except the band and the full split table follows on the same page.

    Racing a road marathon instead?

    Pace bands for every goal from 3:00 to 5:30 in miles and kilometres, a seven-day countdown and kit list, a pass-time chart that tells your crew where to look up, and ten finish-line signs. One printable download for a big-city fall marathon.

    Get the pack · US$5

    Instant PDF download · US Letter and A4 · 14-day refund

    More from the course

    Winter training planTwelve printable weeks of runs, strength and simulations.Pacing strategyHow a finish time divides between runs, stations and Roxzone.Station order and weightsDistances and weights for every division, in race order.Indoor workout builderTreadmill, rower and bike sessions with pace targets and cue cards.Treadmill intervalsSix winter interval sessions with belt speed and incline.Pace to treadmillOutdoor pace to belt speed and incline, with a table.Shoe mileage trackerLog runs against up to eight pairs, with wear-check reminders and cost per distance.The winter shoe log, step by stepA two-pair worked log with every sum shown.January ramp plannerFour weeks of volume in, a week-by-week table out.Ramp guideTwo worked eight-week examples, in minutes and in kilometres.

    Pin it on. Print it out.

    The free sheet has a target and an actual box for every run and station, a 12-week tracker and a weights table by division.

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    Free · prints on one page