Run 20 Walk 1

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To use, look up your walking pace in the first column. Then find your running pace in the top row. The cell that is in that row and column will be the pace you will achieve if you do a 20 minute run and 1 minute walk. So if you run 9:00 and walk 15:00, your pace will be 9:10.

Walk\\Run 7:00 7:15 7:30 7:45 8:00 8:15 8:30 8:45 9:00 9:15 9:30 9:45 10:00 10:15 10:30 10:45 11:00 11:15 11:30 11:45 12:00
12:00 7:09 7:23 7:38 7:53 8:08 8:22 8:37 8:52 9:07 9:21 9:36 9:50 10:05 10:19 10:34 10:48 11:03 11:17 11:31 11:46 12:00
12:15 7:09 7:24 7:38 7:53 8:08 8:23 8:38 8:52 9:07 9:22 9:36 9:51 10:05 10:20 10:34 10:49 11:03 11:18 11:32 11:46 12:01
12:30 7:09 7:24 7:39 7:54 8:08 8:23 8:38 8:53 9:07 9:22 9:37 9:51 10:06 10:20 10:35 10:49 11:04 11:18 11:33 11:47 12:01
12:45 7:09 7:24 7:39 7:54 8:09 8:23 8:38 8:53 9:08 9:22 9:37 9:52 10:06 10:21 10:35 10:50 11:04 11:19 11:33 11:48 12:02
13:00 7:09 7:24 7:39 7:54 8:09 8:24 8:39 8:53 9:08 9:23 9:37 9:52 10:07 10:21 10:36 10:50 11:05 11:19 11:34 11:48 12:03
13:15 7:10 7:25 7:39 7:54 8:09 8:24 8:39 8:54 9:08 9:23 9:38 9:52 10:07 10:22 10:36 10:51 11:05 11:20 11:34 11:49 12:03
13:30 7:10 7:25 7:40 7:55 8:09 8:24 8:39 8:54 9:09 9:23 9:38 9:53 10:08 10:22 10:37 10:51 11:06 11:20 11:35 11:49 12:04
13:45 7:10 7:25 7:40 7:55 8:10 8:25 8:39 8:54 9:09 9:24 9:39 9:53 10:08 10:23 10:37 10:52 11:06 11:21 11:35 11:50 12:04
14:00 7:10 7:25 7:40 7:55 8:10 8:25 8:40 8:55 9:09 9:24 9:39 9:54 10:08 10:23 10:38 10:52 11:07 11:21 11:36 11:50 12:05
14:15 7:10 7:25 7:40 7:55 8:10 8:25 8:40 8:55 9:10 9:24 9:39 9:54 10:09 10:23 10:38 10:53 11:07 11:22 11:36 11:51 12:05
14:30 7:11 7:26 7:41 7:56 8:10 8:25 8:40 8:55 9:10 9:25 9:40 9:54 10:09 10:24 10:38 10:53 11:08 11:22 11:37 11:51 12:06
14:45 7:11 7:26 7:41 7:56 8:11 8:26 8:41 8:55 9:10 9:25 9:40 9:55 10:09 10:24 10:39 10:53 11:08 11:23 11:37 11:52 12:06
15:00 7:11 7:26 7:41 7:56 8:11 8:26 8:41 8:56 9:10 9:25 9:40 9:55 10:10 10:24 10:39 10:54 11:08 11:23 11:38 11:52 12:07
15:15 7:11 7:26 7:41 7:56 8:11 8:26 8:41 8:56 9:11 9:26 9:40 9:55 10:10 10:25 10:39 10:54 11:09 11:24 11:38 11:53 12:07
15:30 7:11 7:26 7:41 7:56 8:11 8:26 8:41 8:56 9:11 9:26 9:41 9:56 10:10 10:25 10:40 10:55 11:09 11:24 11:39 11:53 12:08
15:45 7:11 7:26 7:42 7:57 8:12 8:26 8:41 8:56 9:11 9:26 9:41 9:56 10:11 10:25 10:40 10:55 11:10 11:24 11:39 11:54 12:08
16:00 7:12 7:27 7:42 7:57 8:12 8:27 8:42 8:57 9:11 9:26 9:41 9:56 10:11 10:26 10:40 10:55 11:10 11:25 11:39 11:54 12:09
16:15 7:12 7:27 7:42 7:57 8:12 8:27 8:42 8:57 9:12 9:27 9:42 9:56 10:11 10:26 10:41 10:56 11:10 11:25 11:40 11:54 12:09
16:30 7:12 7:27 7:42 7:57 8:12 8:27 8:42 8:57 9:12 9:27 9:42 9:57 10:11 10:26 10:41 10:56 11:11 11:25 11:40 11:55 12:09
16:45 7:12 7:27 7:42 7:57 8:12 8:27 8:42 8:57 9:12 9:27 9:42 9:57 10:12 10:27 10:41 10:56 11:11 11:26 11:40 11:55 12:10
17:00 7:12 7:27 7:42 7:57 8:12 8:27 8:42 8:57 9:12 9:27 9:42 9:57 10:12 10:27 10:42 10:56 11:11 11:26 11:41 11:56 12:10
17:15 7:12 7:27 7:42 7:58 8:13 8:28 8:43 8:58 9:13 9:28 9:42 9:57 10:12 10:27 10:42 10:57 11:12 11:26 11:41 11:56 12:11
17:30 7:12 7:27 7:43 7:58 8:13 8:28 8:43 8:58 9:13 9:28 9:43 9:58 10:13 10:27 10:42 10:57 11:12 11:27 11:41 11:56 12:11
17:45 7:12 7:28 7:43 7:58 8:13 8:28 8:43 8:58 9:13 9:28 9:43 9:58 10:13 10:28 10:42 10:57 11:12 11:27 11:42 11:57 12:11
18:00 7:13 7:28 7:43 7:58 8:13 8:28 8:43 8:58 9:13 9:28 9:43 9:58 10:13 10:28 10:43 10:58 11:12 11:27 11:42 11:57 12:12
18:15 7:13 7:28 7:43 7:58 8:13 8:28 8:43 8:58 9:13 9:28 9:43 9:58 10:13 10:28 10:43 10:58 11:13 11:28 11:42 11:57 12:12
18:30 7:13 7:28 7:43 7:58 8:13 8:28 8:43 8:59 9:14 9:29 9:44 9:58 10:13 10:28 10:43 10:58 11:13 11:28 11:43 11:57 12:12
18:45 7:13 7:28 7:43 7:58 8:13 8:29 8:44 8:59 9:14 9:29 9:44 9:59 10:14 10:29 10:43 10:58 11:13 11:28 11:43 11:58 12:13
19:00 7:13 7:28 7:43 7:58 8:14 8:29 8:44 8:59 9:14 9:29 9:44 9:59 10:14 10:29 10:44 10:59 11:14 11:28 11:43 11:58 12:13
19:15 7:13 7:28 7:43 7:59 8:14 8:29 8:44 8:59 9:14 9:29 9:44 9:59 10:14 10:29 10:44 10:59 11:14 11:29 11:43 11:58 12:13
19:30 7:13 7:28 7:44 7:59 8:14 8:29 8:44 8:59 9:14 9:29 9:44 9:59 10:14 10:29 10:44 10:59 11:14 11:29 11:44 11:59 12:13
19:45 7:13 7:29 7:44 7:59 8:14 8:29 8:44 8:59 9:14 9:29 9:44 9:59 10:14 10:29 10:44 10:59 11:14 11:29 11:44 11:59 12:14
20:00 7:13 7:29 7:44 7:59 8:14 8:29 8:44 8:59 9:15 9:30 9:45 10:00 10:15 10:30 10:45 11:00 11:14 11:29 11:44 11:59 12:14