Marathon Pace Band for a 4:00:00 Finish

The four-hour marathon is one of the most searched goal times in running — and one of the easiest to miss without mile-by-mile feedback. A pace band turns your finish goal into concrete checkpoints: mile 1 should read about 9:10, mile 13 about halfway, and the finish row locks at exactly 4:00:00.

Print this PDF at actual size, cut the wrist strip, and tape it before the start corral. Even-pace maths spread your effort evenly; real races rarely feel even, but the band tells you whether you are ahead or behind the plan. Use mile splits when your race posts US-style markers.

For a backup, photograph the full table on your phone — but the strip on your wrist is what you will actually use at mile 18.