How to use your pace band
Your pace band prints twice on one page, each copy 18 cm long. That wraps an average wrist with a little overlap to tape.
Cut along the dashed line and wrap it with the numbers facing you. Clear tape over it keeps sweat and rain off.
In the race, glance at the band at each marker. The number is the clock time to see there, from the start gun.
If you are 20 seconds up at 10K, ease off a little. If you are a few seconds down, catch up over the next few kilometres.
On the half and the marathon, a heavier rule marks halfway and every fifth km or mile. Those are the checks that matter most.
Even pace or a slight negative split?
Even pace means every km or mile in the same time. For most runners it is the fastest way round, and the simplest.
A slight negative split runs the first half about 1% slower than even pace. The second half is a little quicker.
For a 4 hour marathon, that is halfway in about 2:01:12 instead of 2:00:00. It suits a first race, a hot day or a crowded start.
Going off too fast costs far more later than it saves early. The marathon pace chart and the other pace charts use the same split.
Km, mile or 5K splits?
Use whatever the course marks. Races are marked in kilometres or miles, and some big marathons mark both.
For fewer numbers on the half and the marathon, choose 5K splits. You get a check every 5 km, plus halfway.
Race week: taper, food and race morning
Plain advice for the marathon. Pick another race above and it changes to suit.