How to read and print your pace band

A pace band is only useful if you can read it at a glance while tired. This tutorial covers how to build one and, just as importantly, how to use it when it counts.

Step 1: Set your goal race

Open the Pace band tab in the predictor. Choose the distance you are racing from the Goal race menu. The tool predicts your finish time for that distance from the race you entered, and builds the splits around it.

If you want to aim for a specific time rather than your prediction, enter a race time that produces it. For example, to plan a sub-2:00 half, enter a race result that the predictor turns into a 1:59 half, then build the band from there.

Step 2: Choose a split strategy

You have three options.

• Even holds the same pace the whole way. The safe default.
• Negative starts a little slower and finishes faster. Great if you have the discipline to hold back early.
• Positive starts faster and fades. Mostly useful as a cautionary tale.

For most goal races, even or a gentle negative is the right call.

Step 3: Read the table

Each row is one mile or kilometre. There are two time columns:

• Split is how long that single segment should take.
• Elapsed is the total time on the clock as you finish that segment.

On race day I watch the elapsed column. When I pass the mile 10 marker, I glance at my watch, glance at my wrist, and check that the two roughly agree. No mental maths required, which matters when your brain is running on fumes.

Step 4: Print or download

Use Download pace band PDF for a clean file you can print, or use Print to send it straight to your printer. Print it small, cut it into a strip, and either fold it around your wrist or tape it over your watch band.

Step 5: Trust it on race day

The whole point of a band is to stop you racing on feeling in the early miles, when feeling is a liar. If you are ahead of your elapsed times in the first half, ease off. Banking time early almost always costs you more later. Run the band, and let the strong finish come to you.