Running pace charts that print onto your wrist

A table that converts a race goal time into the pace per mile or per kilometre needed to achieve it — and, on this site, into the cumulative time you should hit at every split. A 4:00 marathon is 9:09/mi; the chart gives you that number for every realistic goal from 2:00 to 7:00, plus the halfway split, the checkpoints and the splits to execute it.

9:09 per mile or 5:41 per kilometre, held for 26.219 miles. The marathon chart has the goal pre-selected with the full split band, 5K/10K/half checkpoints and a printable pace band.

A pace band is a wrist-width strip listing the cumulative time to hit at every mile or kilometre, so you can race the clock without mental maths. Ours generates as a PDF in one click, prints at wrist width with cut lines, and is completely free — no email address, no account, unlike the printables bigger publishers gate behind signup.

Not quite: with no air resistance indoors, a 1% grade reproduces the energy cost of outdoor flat running (Jones & Doust, 1996). The treadmill chart converts belt pace to effective flat pace at any grade from 0 to 15%.

Exact, by construction. Distances use the official 42.195 km marathon and its true mile equivalent (26.219 mi, including the final 0.219-mile partial split), and split times are apportioned with largest-remainder rounding so they always sum precisely to your goal time.