Download / Print
These buttons open the printable pace band tool pre-filled for 3:59:59 and trigger print automatically. In the print dialog you can choose Save as PDF.
Sub-4 pace
Average pace is about 5:41 /km (≈ 9:09 /mi). Use checkpoints to stay honest.
Want to adjust for heat/wind/hills? Use: Race-day pace adjuster.
Embed this Sub-4 pace band (clubs/coaches)
Paste this snippet into a website to embed the Sub-4 pace band generator.
Tips for running Sub-4
- Start controlled: avoid early surges and let the pace come to you in the first 5–10K.
- Use checkpoints: focus on 10K, half, 30K, and 40K — not moment-to-moment GPS noise.
- Fuel early: small, regular carbs from early in the race helps prevent the late collapse.
- Don’t “bank time”: read why starting too fast costs minutes.
Sub-4 pace band FAQ
What pace is a Sub-4 marathon?
A Sub-4 marathon (3:59:59) averages about 5:41 per km (about 9:09 per mile).
What’s included on this pace band?
Key checkpoints: 5K, 10K, half, 30K, 40K and finish. You can print a wrist band or an A4 pacing sheet.
How do I print or save as PDF?
Click Wrist band (PDF) or A4 sheet (PDF). Your browser print dialog will open. Choose Save as PDF or print normally.