5K in 25:00
- Pace
- 8:03 / mi
- 1 mi splits
- 8:03, 8:03, 8:03 + 400m
- Good for
- runners with a few 5Ks under their belt
Plan your race pace, split by split.
Enter your race distance and goal time. Get a clean pace band you can print, screenshot, or share. No account needed. No internet required after the page loads.
Your pace band
Avg pace / mi
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Avg pace / km
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Goal time
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Distance
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| Split | Cumulative | Pace | Elapsed |
|---|---|---|---|
| Enter a distance and goal time to see your pace band. | |||
Example pace bands
These are common goal times for popular race distances. Use them as a starting point, then adjust to match your training.
10K in 55:00
- Pace
- 8:51 / mi
- Strategy
- hold the first 5K around 27:40, then try to match it
- Tip
- do not start faster than 8:30. the second half will hurt.
Half marathon in 1:50:00
- Pace
- 8:24 / mi
- Strategy
- aim for even splits through mile 10, then decide if you can push
- Tip
- practice this pace on long runs so it feels familiar on race day
Marathon in 4:00:00
- Pace
- 9:09 / mi
- Strategy
- run the first 10 miles at 9:15, then settle into 9:05-9:10
- Tip
- walk the aid stations. 5 seconds there saves you minutes later.
How to use your pace band on race day
Print it small
Use the Print button to get a clean, ink-friendly version. A half-sheet of paper folded once fits in a race belt or pocket.
Screenshot it
On your phone, take a screenshot of the pace table. You can glance at it between aid stations without unlocking your phone.
Tape it to your wrist
Some runners tape a small strip of paper to their wrist or watch band. Write only the mile markers and target times to keep it simple.
Adjust for the course
Even splits work best on flat courses. If your race has hills, plan to run the uphills 10-15 seconds slower per mile and make it downhills.
Common mistakes
- Starting too fast. The first mile almost always feels easy. Stick to your plan even when people pass you.
- Ignoring the watch. Glance at your watch at each split. If you are 15 seconds ahead, ease off. Do not bank time.
- Chasing a single bad mile. One slow mile does not ruin a race. Reset at the next split instead of panicking.
- Skipping long runs in training. A pace band is only useful if your body has practiced that pace for at least a few weeks.
Assumptions and limits
This page assumes an even pace across the whole race. It does not model hills, heat, wind, crowding, or fatigue. Use it as a baseline plan, then adjust based on the course profile and how you feel on race day. The page runs entirely in your browser. It does not send your data anywhere, and it does not require an account.
Quick FAQ
- Can I use kilometers instead of miles?
- Yes. Change the unit selector and the split labels update automatically.
- What if my goal time is very slow or very fast?
- The page works for any reasonable time. Extremely short times may produce paces faster than world records. That is a sign to double-check your inputs.
- Can I save more than one plan?
- Yes. Use the Save button to store presets in your browser. You can load them later with one click.
- Does this work on a phone?
- Yes. The layout stacks vertically on small screens so you can use it on the bus to the race.