Pace Band and Mile-by-Mile Pace Chart
Set a goal time and pick a pacing strategy. Add your course GPX if you want the splits adjusted for hills. Print it, tape it, race it.
Pacing strategy
Course hills (optional)
Upload the course GPX and each split is adjusted for its climbs and descents, so you run even effort instead of even pace.
Time to Paddy 5K/10K & Lucky 13.1 - Des Moines · 3:45:00
Average 36:13/mi · even effort
| Mile | Pace | Split | Elapsed |
|---|---|---|---|
| 1 | 36:13 | 36:13 | 36:13 |
| 2 | 36:13 | 36:13 | 1:12:25 |
| 3 | 36:13 | 36:13 | 1:48:38 |
| 4halfway | 36:13 | 36:13 | 2:24:50 |
| 5 | 36:13 | 36:13 | 3:01:03 |
| 6 | 36:13 | 36:13 | 3:37:16 |
| 6.2 | 36:13 | 7:44 | 3:45:00 |
Time to Paddy 5K/10K & Lucky 13.1 - Des Moines 3:45:00
| 1 | 36:13 |
| 2 | 1:12:25 |
| 3 | 1:48:38 |
| 4 | 2:24:50 |
| 5 | 3:01:03 |
| 6 | 3:37:16 |
| 6.2 | 3:45:00 |
Want a plan that gets you to 3:45:00? Work with a coach.
A coach turns a goal time into a plan built around your schedule, your history and your race.
Questions runners ask
What is a pace band?+
A strip you wear on your wrist with the elapsed time you should see at each mile marker to hit your goal. Glance at your watch, glance at the band, and you know whether you're ahead or behind without doing math at mile 20.
Should I run even splits or a negative split?+
Most marathon records were set with even or slightly negative splits. Starting a little conservative (a 1 to 2% negative split) protects you from the most common mistake: going out too fast and paying for it in the last 10K. Pick the strategy above and the band adjusts every split.
How does the hill adjustment work?+
Upload your race's course GPX and we measure the climb and descent in every mile. Uphill miles get a slower target and downhill miles a faster one, using the common grade-adjusted pace rule of about 3% slower per 1% of uphill grade, with a smaller credit for downhills. Your finish time stays the same; the effort stays even.
Where do I get the course GPX?+
Most big races publish the course on their website or on Strava, Garmin Connect or RideWithGPS. Look for an export or download option and choose GPX.