View source for Marathon Pace Band

This form will generate a [[VDOT Calculator|marathon pace]] band. Some of the key options are:
* '''Safety Margin'''. If this is not zero then you will get three lists of split times
** '''Safe'''. The middle list is the safety margin splits. This list uses a slightly faster pace in the first half so you reach the 13.1 mile mark with the safety margin. From then on, you run the even splits to maintain the margin. 
** '''Target.''' The target list uses even splits. 
** '''2Fast.''' The 2Fast list uses twice the safety margin, which is faster than recommended. Like the safety list, it uses even splits for the second half of the race.
** The three lists can be further modified by the slow start and fade parameters.
** An example may help explain this approach. For a 3:15 marathon, you need to run a 7:26 pace. The column marked 'target' uses that split time throughout the race. To have a one minute safety margin, run a 7:21 pace for the first 13.1 miles, arriving at the half-way point in 1:36:30, one minute ahead of schedule. Then run 7:26 for the rest of the race to maintain the one minute safety margin. 
* '''Slow Start'''. If you plan to start a little slower, you can set how much slower your first mile will be, and over how many miles you want to ease into your target pace. 
** '''Example''': If you set the slow pace to 60 seconds and slow distance to 4 miles, your first four miles will be 60 seconds, 45 seconds, 30 seconds and 15 seconds slower respectively. Your remaining miles will be faster to make up the lost time. 
* '''Fade'''. Like slow start, you can set the pace band for slowing up in the last miles. 
** '''Example''': If you set the fade pace to 60 seconds and fade distance to 4 miles, your last four miles will be 15 seconds, 30 seconds, 45 seconds and 60 seconds slower respectively. Your remaining miles will be faster to make up the lost time. 


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<script type="text/javascript">

  function MetricConversion(chkbox) {
    if(chkbox.checked)
        document.getElementById("RaceDistance").value = Math.round((document.getElementById("RaceDistance").value * 1.609)*10)/10;
    else
        document.getElementById("RaceDistance").value = Math.round((document.getElementById("RaceDistance").value / 1.609)*10)/10;
  }

</script>

<form method="get" action="/fellrnr/paceband_wrapper.php" name="VDOT">
  <table class="sample2" >
      <tr>
        <td>Time</td>
        <td>
		<table class="sample">
		    <tr>
		      <td><input maxlength="3" size="2" name="Hours" value="0"><br></td>
		      <td>:</td>
		      <td><input maxlength="3" size="2" name="Minutes" value="0"></td>
		      <td>:</td>
		      <td><input maxlength="3" size="2" name="Seconds" value="0"></td>
		    </tr>
		</table>
        </td><td>Enter the time for your race</td>
            <tr><td>Race Distance</td><td><input maxlength="6" size="7" name="RaceDistance" id="RaceDistance" value="26.2"><br></td><td>Your race distance in miles or Km depending on 'Metric' setting below.(marathon is 26.2 miles or 42.2 Km)</td></tr>
            <tr><td></td><td><input name="Metric" value="Metric" type="checkbox" onclick="MetricConversion(this)">Metric</td><td>Use Km rather than miles</td></tr>
            <tr><td>Safety Margin</td><td><input maxlength="3" size="3" name="Margin" value="60"><input name="SafetyOnly" value="SafetyOnly" type="checkbox">Safety Only</td><td>The time in seconds for the safety margin, or zero for no margin</td></tr>
            <tr><td></td><td><input name="ShowPaces" value="ShowPaces" type="checkbox" checked>Show Paces</td><td>Show the pace and accumulated average pace (only valid if safety is not set, or safety only)</td></tr>
            <tr><td>Slow Start Time</td><td><input maxlength="3" size="3" name="SlowStartTime" value="0"><br></td><td>If you want to start slower, this is the number of seconds per mile slower for the first mile</td></tr>
            <tr><td>Slow Start Distance</td><td><input maxlength="3" size="3" name="SlowStartDistance" value="0"><br></td><td>For a slow start, this is the number of miles/Kms to ease into normal pace</td></tr>
            <tr><td>Fade Time</td><td><input maxlength="3" size="3" name="FadeTime" value="0"><br></td><td>If you expect to fade at the end, this is the number of seconds per mile slower for the last mile</td></tr>
            <tr><td>Fade Distance</td><td><input maxlength="3" size="3" name="FadeDistance" value="0"><br></td><td>For a fade, this is the number of miles/Kms to that the fade will happen over</td></tr>
            <tr><td>Font</td><td><input maxlength="10" size="10" name="Font" value="Arial"><br></td><td>The font, such as Arial or Times New Roman</td></tr>
            <tr><td>Font Size</td><td><input maxlength="3" size="3" name="Size" value="16"><br></td><td>Use a larger font size for a bigger band</td></tr>
            <tr><td>Title Color</td><td><input maxlength="10" size="10" name="TitleFore" value="white"><br></td><td>The color of the top row, using names like Red or codes like #00FF00</td></tr>
            <tr><td>Title Background</td><td><input maxlength="10" size="10" name="TitleBack" value="black"><br></td><td>The background of the top row</td></tr>
            <tr><td>Body Color</td><td><input maxlength="10" size="10" name="BodyFore" value="black"><br></td><td>The color of the main text</td></tr>
            <tr><td>Body Background</td><td><input maxlength="10" size="10" name="BodyBack" value="white"><br></td><td>The color of the background excluding the top row</td></tr>
            <tr><td>Border Color</td><td><input maxlength="10" size="10" name="Border" value="gray"><br></td><td>The color of the border between boxes</td></tr>
  </table>
  <input type="submit" value="Calculate">
  </form>
</html>


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<table class="bigtable">
<tr>
<td>
A pace band for the 3:30 pace band with no <br/>
margin, a 60 second/4 mile slow start and a <br/>
60 second/4 mile fade.</td>

<td>
A 3:30 band with a 60 second margin and no<br/>
slow start or fade
</td>

<td>
A pace band for the 3:30 pace band with <br/>
a 60 second margin, a 30 second/4 mile slow <br/>
start and a 30 second/4 mile fade.
</td>
</tr><tr><td>
<table class="imagetable"><tr>
<th colspan="4">Fellrnr.com</th>
</tr>
<tr>
<th>Mile</th>
<th>Time</th>
<th>Pace</th>
</tr>
<tr>
<td>1</td>
<td>8:49</td>
<td>8:49</td>
</tr>
<tr>
<td>2</td>
<td>17:23</td>
<td>8:34</td>
</tr>
<tr>
<td>3</td>
<td>25:43</td>
<td>8:19</td>
</tr>
<tr>
<td>4</td>
<td>33:47</td>
<td>8:04</td>
</tr>
<tr>
<td>5</td>
<td>41:37</td>
<td>7:49</td>
</tr>
<tr>
<td>6</td>
<td>49:26</td>
<td>7:49</td>
</tr>
<tr>
<td>7</td>
<td>57:16</td>
<td>7:49</td>
</tr>
<tr>
<td>8</td>
<td>1:05:05</td>
<td>7:49</td>
</tr>
<tr>
<td>9</td>
<td>1:12:55</td>
<td>7:49</td>
</tr>
<tr>
<td>10</td>
<td>1:20:44</td>
<td>7:49</td>
</tr>
<tr>
<td>11</td>
<td>1:28:34</td>
<td>7:49</td>
</tr>
<tr>
<td>12</td>
<td>1:36:23</td>
<td>7:49</td>
</tr>
<tr>
<td>13.1</td>
<td>1:44:59</td>
<td>7:49</td>
</tr>
<tr>
<td>14</td>
<td>1:52:02</td>
<td>7:49</td>
</tr>
<tr>
<td>15</td>
<td>1:59:51</td>
<td>7:49</td>
</tr>
<tr>
<td>16</td>
<td>2:07:41</td>
<td>7:49</td>
</tr>
<tr>
<td>17</td>
<td>2:15:30</td>
<td>7:49</td>
</tr>
<tr>
<td>18</td>
<td>2:23:20</td>
<td>7:49</td>
</tr>
<tr>
<td>19</td>
<td>2:31:09</td>
<td>7:49</td>
</tr>
<tr>
<td>20</td>
<td>2:38:59</td>
<td>7:49</td>
</tr>
<tr>
<td>21</td>
<td>2:46:48</td>
<td>7:49</td>
</tr>
<tr>
<td>22</td>
<td>2:54:38</td>
<td>7:49</td>
</tr>
<tr>
<td>23</td>
<td>3:02:39</td>
<td>8:01</td>
</tr>
<tr>
<td>24</td>
<td>3:10:56</td>
<td>8:16</td>
</tr>
<tr>
<td>25</td>
<td>3:19:27</td>
<td>8:31</td>
</tr>
<tr>
<td>26</td>
<td>3:28:14</td>
<td>8:46</td>
</tr>
<tr>
<td>26.2</td>
<td>3:29:59</td>
<td>8:46</td>
</tr>
</table>


</td><td>



<table class="imagetable"><tr>
<th colspan="4">Fellrnr.com</th>
</tr>
<tr>
<th>Mile</th>
<th>2Fast</th>
<th>Safe</th>
<th>Target</th>
</tr>
<tr>
<td>1</td>
<td>7:51</td>
<td><b>7:56</b></td>
<td>8:00</td>
</tr>
<tr>
<td>2</td>
<td>15:43</td>
<td><b>15:52</b></td>
<td>16:01</td>
</tr>
<tr>
<td>3</td>
<td>23:35</td>
<td><b>23:49</b></td>
<td>24:02</td>
</tr>
<tr>
<td>4</td>
<td>31:27</td>
<td><b>31:45</b></td>
<td>32:03</td>
</tr>
<tr>
<td>5</td>
<td>39:18</td>
<td><b>39:41</b></td>
<td>40:04</td>
</tr>
<tr>
<td>6</td>
<td>47:10</td>
<td><b>47:38</b></td>
<td>48:05</td>
</tr>
<tr>
<td>7</td>
<td>55:02</td>
<td><b>55:34</b></td>
<td>56:06</td>
</tr>
<tr>
<td>8</td>
<td>1:02:54</td>
<td><b>1:03:30</b></td>
<td>1:04:07</td>
</tr>
<tr>
<td>9</td>
<td>1:10:45</td>
<td><b>1:11:27</b></td>
<td>1:12:08</td>
</tr>
<tr>
<td>10</td>
<td>1:18:37</td>
<td><b>1:19:23</b></td>
<td>1:20:09</td>
</tr>
<tr>
<td>11</td>
<td>1:26:29</td>
<td><b>1:27:19</b></td>
<td>1:28:10</td>
</tr>
<tr>
<td>12</td>
<td>1:34:21</td>
<td><b>1:35:16</b></td>
<td>1:36:10</td>
</tr>
<tr>
<td>13.1</td>
<td>1:43:00</td>
<td><b>1:44:00</b></td>
<td>1:45:00</td>
</tr>
<tr>
<td>14</td>
<td>1:50:12</td>
<td><b>1:51:12</b></td>
<td>1:52:12</td>
</tr>
<tr>
<td>15</td>
<td>1:58:13</td>
<td><b>1:59:13</b></td>
<td>2:00:13</td>
</tr>
<tr>
<td>16</td>
<td>2:06:14</td>
<td><b>2:07:14</b></td>
<td>2:08:14</td>
</tr>
<tr>
<td>17</td>
<td>2:14:15</td>
<td><b>2:15:15</b></td>
<td>2:16:15</td>
</tr>
<tr>
<td>18</td>
<td>2:22:16</td>
<td><b>2:23:16</b></td>
<td>2:24:16</td>
</tr>
<tr>
<td>19</td>
<td>2:30:17</td>
<td><b>2:31:17</b></td>
<td>2:32:17</td>
</tr>
<tr>
<td>20</td>
<td>2:38:18</td>
<td><b>2:39:18</b></td>
<td>2:40:18</td>
</tr>
<tr>
<td>21</td>
<td>2:46:19</td>
<td><b>2:47:19</b></td>
<td>2:48:19</td>
</tr>
<tr>
<td>22</td>
<td>2:54:20</td>
<td><b>2:55:20</b></td>
<td>2:56:20</td>
</tr>
<tr>
<td>23</td>
<td>3:02:21</td>
<td><b>3:03:21</b></td>
<td>3:04:21</td>
</tr>
<tr>
<td>24</td>
<td>3:10:21</td>
<td><b>3:11:21</b></td>
<td>3:12:21</td>
</tr>
<tr>
<td>25</td>
<td>3:18:22</td>
<td><b>3:19:22</b></td>
<td>3:20:22</td>
</tr>
<tr>
<td>26</td>
<td>3:26:23</td>
<td><b>3:27:23</b></td>
<td>3:28:23</td>
</tr>
<tr>
<td>26.2</td>
<td>3:28:00</td>
<td><b>3:29:00</b></td>
<td>3:30:00</td>
</tr>
            </table>



</td><td>


<table class="imagetable"><tr>
<th colspan="4">Fellrnr.com</th>
</tr>
<tr>
<th>Mile</th>
<th>2Fast</th>
<th>Safe</th>
<th>Target</th>
</tr>
<tr>
<td>1</td>
<td>8:16</td>
<td><b>8:20</b></td>
<td>8:25</td>
</tr>
<tr>
<td>2</td>
<td>16:24</td>
<td><b>16:33</b></td>
<td>16:42</td>
</tr>
<tr>
<td>3</td>
<td>24:25</td>
<td><b>24:39</b></td>
<td>24:53</td>
</tr>
<tr>
<td>4</td>
<td>32:19</td>
<td><b>32:37</b></td>
<td>32:55</td>
</tr>
<tr>
<td>5</td>
<td>40:05</td>
<td><b>40:28</b></td>
<td>40:50</td>
</tr>
<tr>
<td>6</td>
<td>47:51</td>
<td><b>48:18</b></td>
<td>48:46</td>
</tr>
<tr>
<td>7</td>
<td>55:37</td>
<td><b>56:09</b></td>
<td>56:41</td>
</tr>
<tr>
<td>8</td>
<td>1:03:23</td>
<td><b>1:03:59</b></td>
<td>1:04:36</td>
</tr>
<tr>
<td>9</td>
<td>1:11:09</td>
<td><b>1:11:50</b></td>
<td>1:12:31</td>
</tr>
<tr>
<td>10</td>
<td>1:18:55</td>
<td><b>1:19:41</b></td>
<td>1:20:26</td>
</tr>
<tr>
<td>11</td>
<td>1:26:41</td>
<td><b>1:27:31</b></td>
<td>1:28:22</td>
</tr>
<tr>
<td>12</td>
<td>1:34:27</td>
<td><b>1:35:22</b></td>
<td>1:36:17</td>
</tr>
<tr>
<td>13.1</td>
<td>1:43:00</td>
<td><b>1:44:00</b></td>
<td>1:45:00</td>
</tr>
<tr>
<td>14</td>
<td>1:50:07</td>
<td><b>1:51:07</b></td>
<td>1:52:07</td>
</tr>
<tr>
<td>15</td>
<td>1:58:02</td>
<td><b>1:59:02</b></td>
<td>2:00:02</td>
</tr>
<tr>
<td>16</td>
<td>2:05:58</td>
<td><b>2:06:58</b></td>
<td>2:07:58</td>
</tr>
<tr>
<td>17</td>
<td>2:13:53</td>
<td><b>2:14:53</b></td>
<td>2:15:53</td>
</tr>
<tr>
<td>18</td>
<td>2:21:48</td>
<td><b>2:22:48</b></td>
<td>2:23:48</td>
</tr>
<tr>
<td>19</td>
<td>2:29:43</td>
<td><b>2:30:43</b></td>
<td>2:31:43</td>
</tr>
<tr>
<td>20</td>
<td>2:37:38</td>
<td><b>2:38:38</b></td>
<td>2:39:38</td>
</tr>
<tr>
<td>21</td>
<td>2:45:34</td>
<td><b>2:46:34</b></td>
<td>2:47:34</td>
</tr>
<tr>
<td>22</td>
<td>2:53:29</td>
<td><b>2:54:29</b></td>
<td>2:55:29</td>
</tr>
<tr>
<td>23</td>
<td>3:01:30</td>
<td><b>3:02:30</b></td>
<td>3:03:30</td>
</tr>
<tr>
<td>24</td>
<td>3:09:39</td>
<td><b>3:10:39</b></td>
<td>3:11:39</td>
</tr>
<tr>
<td>25</td>
<td>3:17:55</td>
<td><b>3:18:55</b></td>
<td>3:19:55</td>
</tr>
<tr>
<td>26</td>
<td>3:26:18</td>
<td><b>3:27:18</b></td>
<td>3:28:18</td>
</tr>
<tr>
<td>26.2</td>
<td>3:27:59</td>
<td><b>3:28:59</b></td>
<td>3:29:59</td>
</tr>
            </table>

</td>
</tr></table>
</html>