It is a narrow strip with the target passing time for every 1 km (or 5 km) written on it, worn on your wrist and read during the race. Just by comparing your watch with the band, you can instantly see how many seconds ahead or behind your goal you are. They are sometimes handed out at race venues or sold at sports shops, but with this tool you can print one matched to your own goal time, pacing, and start loss on A4.

What pace do I need to run for sub-4?

Dividing the 42.195 km marathon by 4 hours gives 5:41.3 per km, so running 5:41/km all the way would finish in about 3:59:48. However, with time stopped at aid stations, start loss, and GPS distance error, many people plan for around 5:35/km in practice. As a guide, sub-3:30 is 4:58/km and sub-5 is 7:06/km.

How do I make a negative-split table?

Choose something like “Negative 1%” under pacing and you get a split table where the second half is faster than the first. For sub-4 (net 3:55) with negative 1%, the second half is about 2:21 faster than the first, at roughly 1:58:40 for the first half and 1:56:20 for the second. The pace is not changed suddenly but rises gradually from the start.

How much faster do I need to run if there is start loss?

If you want to beat your goal in official time (gross), you need to shorten your watch time by the amount of the start loss. For sub-4 with a 5-minute start loss, your watch goal becomes 3:54:59, and the pace goes from 5:41/km to 5:34/km. If you set the goal to “gross” and enter the start loss, the split table already includes this calculation.

How can I check whether I will make the cutoffs?

In “Splits & Cutoffs,” enter the gun time and then the race-guide cutoffs one per line, like “15.6 11:05.” It shows the estimated passing time at the split-table pace and how many minutes before closing you will pass. Cutoffs are based on time from the gun, so your margin is reduced by the start loss. Cutoffs with less than 10 minutes of margin are shown in yellow, and ones you will miss are shown in red.

Can I predict a marathon time from a half marathon time?

Yes, using Riegel’s formula T2 = T1 × (D2 ÷ D1)^1.06. For a 1:45 half, the marathon is 1:45 × 2^1.06 ≈ 3:38:55. This is a guide for runners who have trained for the distance; for people with low monthly mileage or in a first marathon, a slower time using an exponent of 1.08–1.10 is closer to reality.

How many seconds per 400 m track lap is 5:00/km?

At 5:00/km (300 seconds), 400 m is 300 × 0.4 = 120 seconds (2:00). 4:00/km is 96 seconds and 6:00/km is 144 seconds. Conversely, a 112-second lap is 4:40/km. Treadmill speed in km/h is 60 ÷ the minutes per km, so 5:00/km is 12 km/h and 6:00/km is 10 km/h.

Marathon Pace Band Maker | Print a Per-km Split Table from Your Goal Time: Negative Split, Start Loss, Aid Station Stops, Cutoff Margins, and Half-to-Full Time Prediction

The Marathon Pace Band Maker creates the “strip of passing times” you wear on your wrist on race day. Choose a distance (full, half, 10K, etc.) and a goal time (3:59:59 for sub-4), and it builds a split table showing the time you should pass every 1 km or 5 km. For negative splits (faster second half) or positive splits (allowing for a late slowdown), the pace is spread so it changes gradually with distance. You can also enter start loss (from the gun to the start line) and seconds stopped at aid stations, and write the band in watch time (net), clock time (gross), or time of day. Enter the gun time and the cutoffs from the race guide to see how many minutes before closing you will pass each cutoff. Choose a band width of 25, 32, or 40 mm, print several on one A4 sheet, or split the band into first-half and second-half strips. It also includes goal time ⇄ min/km ⇄ mile pace ⇄ km/h calculations, a pace chart for sub-3 to sub-6, Riegel’s formula to predict a marathon from your half or 10K time, and conversions between min/km, seconds per 400 m track lap, and treadmill speed.

Make a split table from a goal time

Get the time to pass every 1 km (5 km). You can also enter start loss, time stopped at aid stations, and the first-half/second-half pacing.

Distance

Goal time3 h 59 min 59 sStart loss (gun → start line)3 min . Longer for rear blocks (5–15 min at large races)Gun time (optional)Enter it to get time-of-day passing times and cutoff margins

Pacing (second half vs. first half)

Second half − first half (% of net time)Negative values mean a negative split. 0% ≈ 0 sSeconds stopped at each aid station10–30 seconds if you walk and drinkAid station spacing (km)8 stations (5, 10, 15, 20… km)

Average pace

5:37/km

Net 3:56:59, gross 3:59:59

Difference +0 s

Start → finish pace

5:37 → 5:37

Pace changes gradually with distance

Point	Net (watch)	Gross (venue clock)	Segment pace	Time of day
1km	5:37	8:37	5:37	9:09
2km	11:14	14:14	5:37	9:14
3km	16:51	19:51	5:37	9:20
4km	22:28	25:28	5:37	9:25
5km	28:05	31:05	5:37	9:31
6km	33:42	36:42	5:37	9:37
7km	39:19	42:19	5:37	9:42
8km	44:56	47:56	5:37	9:48
9km	50:33	53:33	5:37	9:54
10km	56:10	59:10	5:37	9:59
11km	1:01:47	1:04:47	5:37	10:05
12km	1:07:24	1:10:24	5:37	10:10
13km	1:13:01	1:16:01	5:37	10:16
14km	1:18:38	1:21:38	5:37	10:22
15km	1:24:15	1:27:15	5:37	10:27
16km	1:29:52	1:32:52	5:37	10:33
17km	1:35:29	1:38:29	5:37	10:38
18km	1:41:06	1:44:06	5:37	10:44
19km	1:46:43	1:49:43	5:37	10:50
20km	1:52:20	1:55:20	5:37	10:55
21km	1:57:57	2:00:57	5:37	11:01
Halfway (half)	1:58:30	2:01:30	5:37	11:01
22km	2:03:34	2:06:34	5:37	11:07
23km	2:09:11	2:12:11	5:37	11:12
24km	2:14:48	2:17:48	5:37	11:18
25km	2:20:25	2:23:25	5:37	11:23
26km	2:26:02	2:29:02	5:37	11:29
27km	2:31:39	2:34:39	5:37	11:35
28km	2:37:16	2:40:16	5:37	11:40
29km	2:42:53	2:45:53	5:37	11:46
30km	2:48:29	2:51:29	5:37	11:51
31km	2:54:06	2:57:06	5:37	11:57
32km	2:59:43	3:02:43	5:37	12:03
33km	3:05:20	3:08:20	5:37	12:08
34km	3:10:57	3:13:57	5:37	12:14
35km	3:16:34	3:19:34	5:37	12:20
36km	3:22:11	3:25:11	5:37	12:25
37km	3:27:48	3:30:48	5:37	12:31
38km	3:33:25	3:36:25	5:37	12:36
39km	3:39:02	3:42:02	5:37	12:42
40km	3:44:39	3:47:39	5:37	12:48
41km	3:50:16	3:53:16	5:37	12:53
42km	3:55:53	3:58:53	5:37	12:59
Finish	3:56:59	3:59:59	5:37	13:00

Segment pace is the average from the previous row and includes time stopped at aid stations. The watch is assumed to start when you cross the start line.

Will I make the cutoffs? (margin before each cutoff closes)

Enter the race-guide cutoffs one per line as “distance closing time” or “distance time limit from the gun.” It shows how many minutes before closing you will pass at the pace of the split table above.

ABOUT

About Marathon Pace Band Maker | Print a Per-km Split Table from Your Goal Time: Negative Split, Start Loss, Aid Station Stops, Cutoff Margins, and Half-to-Full Time Prediction

The Marathon Pace Band Maker is a free tool that builds a table of passing times (splits) for every 1 km or 5 km from your goal time and lets you print it on A4 as a pace band to wear on your wrist during the race. Enter a goal such as 3:59:59 for sub-4, and it lines up watch time (net), clock time (gross), and time of day. Negative and positive splits are spread so the pace changes gradually with distance, and the start loss from the gun to the start line and the seconds stopped at aid stations are subtracted to give the “pace you need while actually running.” Enter the cutoffs from the race guide to see how many minutes before closing you will pass each one. It also offers min/km calculations, a pace chart for sub-3 to sub-6, Riegel’s formula to predict a marathon from a half or 10K time, and conversions to seconds per track lap (400 m) and treadmill speed.

How to use Marathon Pace Band Maker | Print a Per-km Split Table from Your Goal Time: Negative Split, Start Loss, Aid Station Stops, Cutoff Margins, and Half-to-Full Time Prediction

1In “Splits & Cutoffs”, choose a distance (full, half, 10K, etc.) and enter a goal time such as “3:59:59” or “3h30m”
2Choose whether the goal is an official time (gross) or watch time (net), and enter the start loss and the gun time
3Choose the pacing (even, negative 1%, positive 2%, etc.), the seconds stopped at each aid station, and the aid station spacing
4Check the passing time and segment pace at each point in the 1 km (5 km) split table. Enter the race cutoffs to see your margins too
5Press “Make a pace band from this split table” and choose the time to print, the width, the number of bands, and whether to split into first and second halves
6Press “Print (A4)”, cut along the dotted lines, wrap in clear tape, and wear it on your wrist

Great for

Aiming for sub-4 or sub-5 in a first marathon and want the passing time for every 1 km on your wrist
Want a negative-split table that holds back the first half so you don’t fade in the second
Starting from a rear block at a large race and want to know the pace that still beats your goal in gross time even with start loss
Want to know what pace to run between aid stations after allowing time to walk and drink at each one
Running a race with tight cutoffs and want to check how many minutes before closing you will reach each one at your pace
Want to set a realistic marathon goal from a half marathon or 10K time
Doing pace runs on the track and want to know how many seconds per 400 m lap equals 5:00/km
Want to know what treadmill speed in km/h gives 6:00/km at the gym

Good to know

The pacing assumes your running pace changes in proportion to distance (with d seconds as the second-half minus first-half difference and T as the running time excluding aid stops, the pace at point x is the average × (1 + 4d ÷ T × (x ÷ distance − 0.5))). This gives a smooth plan rather than sudden speed-ups or slow-downs.
Start loss is the time from the gun until you cross the start line. If the goal is set to “gross (from the gun),” the plan has you run that much faster on your watch. Cutoff closing times are counted from the gun, so cutoff margins are calculated in gross time.
Aid stations are assumed to be at every “interval” (for 5 km: 5, 10, 15… km), and the stopped seconds are added to the segment after that point. Segment pace is the average including the aid station time.
“Sub-4” means finishing under 4 hours, so the pace chart uses 3:59:59 divided by the distance, with the seconds rounded down. GPS watches often measure longer than the true distance, so it is safer to plan to run a few seconds faster than the displayed pace.
Time prediction uses Riegel’s formula (T2 = T1 × (D2 ÷ D1)^1.06). If you have done little marathon-specific training, you will tend to run slower than predicted, so first-timers can use an exponent of 1.08–1.10 to get closer to reality.
When printing, set the scale to 100% (actual size) and turn on background graphics in the print dialog. The band width will then come out exactly in mm, and the colors for every 5 km, the halfway point, and the finish will be applied.
Entered values are saved only in this device’s browser and are never sent to a server.

Questions this tool answers

Use Marathon Pace Band Maker | Print a Per-km Split Table from Your Goal Time: Negative Split, Start Loss, Aid Station Stops, Cutoff Margins, and Half-to-Full Time Prediction for searches like these:

I want to make and print my own marathon pace band
I want to make a sub-4 split table for every 1 km
I want to calculate pacing for a negative split
I want to know the pace that beats my goal in gross time with start loss
I want to calculate marathon pace including time stopped at aid stations
I want to calculate how many minutes before the cutoff I will arrive
I want to predict my marathon time from my half marathon time
I want to convert min/km to seconds per 400 m track lap

FAQ

What is a pace band?: It is a narrow strip with the target passing time for every 1 km (or 5 km) written on it, worn on your wrist and read during the race. Just by comparing your watch with the band, you can instantly see how many seconds ahead or behind your goal you are. They are sometimes handed out at race venues or sold at sports shops, but with this tool you can print one matched to your own goal time, pacing, and start loss on A4.
What pace do I need to run for sub-4?: Dividing the 42.195 km marathon by 4 hours gives 5:41.3 per km, so running 5:41/km all the way would finish in about 3:59:48. However, with time stopped at aid stations, start loss, and GPS distance error, many people plan for around 5:35/km in practice. As a guide, sub-3:30 is 4:58/km and sub-5 is 7:06/km.
How do I make a negative-split table?: Choose something like “Negative 1%” under pacing and you get a split table where the second half is faster than the first. For sub-4 (net 3:55) with negative 1%, the second half is about 2:21 faster than the first, at roughly 1:58:40 for the first half and 1:56:20 for the second. The pace is not changed suddenly but rises gradually from the start.
How much faster do I need to run if there is start loss?: If you want to beat your goal in official time (gross), you need to shorten your watch time by the amount of the start loss. For sub-4 with a 5-minute start loss, your watch goal becomes 3:54:59, and the pace goes from 5:41/km to 5:34/km. If you set the goal to “gross” and enter the start loss, the split table already includes this calculation.
How can I check whether I will make the cutoffs?: In “Splits & Cutoffs,” enter the gun time and then the race-guide cutoffs one per line, like “15.6 11:05.” It shows the estimated passing time at the split-table pace and how many minutes before closing you will pass. Cutoffs are based on time from the gun, so your margin is reduced by the start loss. Cutoffs with less than 10 minutes of margin are shown in yellow, and ones you will miss are shown in red.
Can I predict a marathon time from a half marathon time?: Yes, using Riegel’s formula T2 = T1 × (D2 ÷ D1)^1.06. For a 1:45 half, the marathon is 1:45 × 2^1.06 ≈ 3:38:55. This is a guide for runners who have trained for the distance; for people with low monthly mileage or in a first marathon, a slower time using an exponent of 1.08–1.10 is closer to reality.
How many seconds per 400 m track lap is 5:00/km?: At 5:00/km (300 seconds), 400 m is 300 × 0.4 = 120 seconds (2:00). 4:00/km is 96 seconds and 6:00/km is 144 seconds. Conversely, a 112-second lap is 4:40/km. Treadmill speed in km/h is 60 ÷ the minutes per km, so 5:00/km is 12 km/h and 6:00/km is 10 km/h.

Special Thanks

SOLO GUILD | サービス作るAIエンジニア

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