View source for Galloway-Paces

=Galloway Run Walk Paces=
These paces are calculated from the details given in Galloway's book [http://www.amazon.com/dp/1782550062 The Run-Walk-Run Method]. I've created two sets of tables, one for walking at 20:00 min/mile which is a fairly easy walk and another set for walking at 15:00 which is quite brisk. There are paces for specific marathon finish times. The first columns are the times you'd need to run/walk in the race itself. The next columns are the times for run/walk to hit the target training pace of race pace plus 2 minutes per mile. I've included a third set of columns that use +20% rather than a fixed 2 minutes/mile.
==Marathon Paces (walking at 20:00 min/mile)==
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! 
!   colspan="4"|Race
!   colspan="4"|Training (+2 minutes)
!   colspan="4"|Training (+20%)
|-
| Marathon Time
| '''Marathon Pace'''
| <span style='color:#FF0000'>Run Pace</span>
| <span style='color:#FF0000'>Run Time</span>
| <span style='color:#00B050'>Walk Time</span>
| '''Training Pace'''
| <span style='color:#FF0000'>Run Pace</span>
| <span style='color:#FF0000'>Run Time</span>
| <span style='color:#00B050'>Walk Time</span>
| '''Training Pace'''
| <span style='color:#FF0000'>Run Pace</span>
| <span style='color:#FF0000'>Run Time</span>
| <span style='color:#00B050'>Walk Time</span>
|-
| 2:00:00
| '''4:34'''
| <span style='color:#FF0000'>4:02</span>
| <span style='color:#FF0000'>3:54</span>
| <span style='color:#00B050'>40</span>
| '''6:34'''
| <span style='color:#FF0000'>6:07</span>
| <span style='color:#FF0000'>5:54</span>
| <span style='color:#00B050'>40</span>
| '''5:29'''
| <span style='color:#FF0000'>4:59</span>
| <span style='color:#FF0000'>4:49</span>
| <span style='color:#00B050'>40</span>
|-
| 2:05:05
| '''4:46'''
| <span style='color:#FF0000'>4:15</span>
| <span style='color:#FF0000'>4:06</span>
| <span style='color:#00B050'>40</span>
| '''6:46'''
| <span style='color:#FF0000'>6:18</span>
| <span style='color:#FF0000'>6:06</span>
| <span style='color:#00B050'>40</span>
| '''5:43'''
| <span style='color:#FF0000'>5:13</span>
| <span style='color:#FF0000'>5:03</span>
| <span style='color:#00B050'>40</span>
|-
| 2:10:10
| '''4:57'''
| <span style='color:#FF0000'>4:26</span>
| <span style='color:#FF0000'>4:17</span>
| <span style='color:#00B050'>40</span>
| '''6:57'''
| <span style='color:#FF0000'>6:31</span>
| <span style='color:#FF0000'>6:17</span>
| <span style='color:#00B050'>40</span>
| '''5:57'''
| <span style='color:#FF0000'>5:27</span>
| <span style='color:#FF0000'>5:17</span>
| <span style='color:#00B050'>40</span>
|-
| 2:15:15
| '''5:09'''
| <span style='color:#FF0000'>4:38</span>
| <span style='color:#FF0000'>4:29</span>
| <span style='color:#00B050'>40</span>
| '''7:09'''
| <span style='color:#FF0000'>6:43</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''6:10'''
| <span style='color:#FF0000'>5:42</span>
| <span style='color:#FF0000'>5:30</span>
| <span style='color:#00B050'>40</span>
|-
| 2:20:20
| '''5:20'''
| <span style='color:#FF0000'>4:49</span>
| <span style='color:#FF0000'>4:40</span>
| <span style='color:#00B050'>40</span>
| '''7:20'''
| <span style='color:#FF0000'>6:54</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''6:24'''
| <span style='color:#FF0000'>5:56</span>
| <span style='color:#FF0000'>5:44</span>
| <span style='color:#00B050'>40</span>
|-
| 2:25:25
| '''5:32'''
| <span style='color:#FF0000'>5:02</span>
| <span style='color:#FF0000'>4:52</span>
| <span style='color:#00B050'>40</span>
| '''7:32'''
| <span style='color:#FF0000'>6:59</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''6:38'''
| <span style='color:#FF0000'>6:10</span>
| <span style='color:#FF0000'>5:58</span>
| <span style='color:#00B050'>40</span>
|-
| 2:30:30
| '''5:43'''
| <span style='color:#FF0000'>5:13</span>
| <span style='color:#FF0000'>5:03</span>
| <span style='color:#00B050'>40</span>
| '''7:43'''
| <span style='color:#FF0000'>7:10</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''6:52'''
| <span style='color:#FF0000'>6:24</span>
| <span style='color:#FF0000'>6:12</span>
| <span style='color:#00B050'>40</span>
|-
| 2:35:35
| '''5:54'''
| <span style='color:#FF0000'>5:26</span>
| <span style='color:#FF0000'>5:14</span>
| <span style='color:#00B050'>40</span>
| '''7:54'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''7:05'''
| <span style='color:#FF0000'>6:40</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:40:40
| '''6:06'''
| <span style='color:#FF0000'>5:37</span>
| <span style='color:#FF0000'>5:26</span>
| <span style='color:#00B050'>40</span>
| '''8:06'''
| <span style='color:#FF0000'>7:17</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''7:19'''
| <span style='color:#FF0000'>6:53</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:45:45
| '''6:17'''
| <span style='color:#FF0000'>5:50</span>
| <span style='color:#FF0000'>5:37</span>
| <span style='color:#00B050'>40</span>
| '''8:17'''
| <span style='color:#FF0000'>7:28</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''7:33'''
| <span style='color:#FF0000'>7:01</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:50:50
| '''6:29'''
| <span style='color:#FF0000'>6:01</span>
| <span style='color:#FF0000'>5:49</span>
| <span style='color:#00B050'>40</span>
| '''8:29'''
| <span style='color:#FF0000'>7:39</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''7:47'''
| <span style='color:#FF0000'>7:13</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:55:55
| '''6:40'''
| <span style='color:#FF0000'>6:13</span>
| <span style='color:#FF0000'>6:00</span>
| <span style='color:#00B050'>40</span>
| '''8:40'''
| <span style='color:#FF0000'>7:36</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''8:00'''
| <span style='color:#FF0000'>7:12</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
|-
| style="background-color: #CCECFF;" |3:00:00
| style="background-color: #CCECFF;" |'''6:52'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:24</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:12</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''8:52'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:47</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''8:14'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:24</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
|-
| 3:05:05
| '''7:03'''
| <span style='color:#FF0000'>6:37</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''9:03'''
| <span style='color:#FF0000'>7:58</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''8:28'''
| <span style='color:#FF0000'>7:39</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
|-
| 3:10:10
| '''7:15'''
| <span style='color:#FF0000'>6:48</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''9:15'''
| <span style='color:#FF0000'>8:09</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''8:42'''
| <span style='color:#FF0000'>7:37</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:15:15
| '''7:26'''
| <span style='color:#FF0000'>6:59</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''9:26'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''8:55'''
| <span style='color:#FF0000'>7:50</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:20:20
| '''7:38'''
| <span style='color:#FF0000'>7:04</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''9:38'''
| <span style='color:#FF0000'>8:12</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''9:09'''
| <span style='color:#FF0000'>8:04</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
|-
| 3:25:25
| '''7:49'''
| <span style='color:#FF0000'>7:15</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''9:49'''
| <span style='color:#FF0000'>8:23</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''9:23'''
| <span style='color:#FF0000'>8:17</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
|-
| 3:30:30
| '''8:00'''
| <span style='color:#FF0000'>7:12</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''10:00'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''9:37'''
| <span style='color:#FF0000'>8:12</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:35:35
| '''8:12'''
| <span style='color:#FF0000'>7:23</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''10:12'''
| <span style='color:#FF0000'>8:31</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''9:50'''
| <span style='color:#FF0000'>8:25</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:40:40
| '''8:23'''
| <span style='color:#FF0000'>7:34</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''10:23'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''10:04'''
| <span style='color:#FF0000'>8:25</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
|-
| 3:45:45
| '''8:35'''
| <span style='color:#FF0000'>7:31</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''10:35'''
| <span style='color:#FF0000'>8:55</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''10:18'''
| <span style='color:#FF0000'>8:37</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
|-
| 3:50:50
| '''8:46'''
| <span style='color:#FF0000'>7:42</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''10:46'''
| <span style='color:#FF0000'>8:45</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''10:32'''
| <span style='color:#FF0000'>8:52</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
|-
| 3:55:55
| '''8:58'''
| <span style='color:#FF0000'>7:53</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''10:58'''
| <span style='color:#FF0000'>8:56</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''10:45'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| style="background-color: #CCECFF;" |4:00:00
| style="background-color: #CCECFF;" |'''9:09'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:04</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''11:09'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>9:07</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''10:59'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:58</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
|-
| 4:05:05
| '''9:21'''
| <span style='color:#FF0000'>8:15</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''11:21'''
| <span style='color:#FF0000'>9:20</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''11:13'''
| <span style='color:#FF0000'>9:12</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:10:10
| '''9:32'''
| <span style='color:#FF0000'>8:07</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''11:32'''
| <span style='color:#FF0000'>9:31</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''11:27'''
| <span style='color:#FF0000'>9:26</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:15:15
| '''9:43'''
| <span style='color:#FF0000'>8:18</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''11:43'''
| <span style='color:#FF0000'>9:42</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''11:40'''
| <span style='color:#FF0000'>9:39</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:20:20
| '''9:55'''
| <span style='color:#FF0000'>8:29</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''11:55'''
| <span style='color:#FF0000'>8:29</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''11:54'''
| <span style='color:#FF0000'>8:28</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:25:25
| '''10:06'''
| <span style='color:#FF0000'>8:26</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:06'''
| <span style='color:#FF0000'>8:40</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:08'''
| <span style='color:#FF0000'>8:42</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:30:30
| '''10:18'''
| <span style='color:#FF0000'>8:37</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:18'''
| <span style='color:#FF0000'>8:53</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:21'''
| <span style='color:#FF0000'>8:56</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:35:35
| '''10:29'''
| <span style='color:#FF0000'>8:48</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:29'''
| <span style='color:#FF0000'>9:04</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:35'''
| <span style='color:#FF0000'>9:10</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:40:40
| '''10:41'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:41'''
| <span style='color:#FF0000'>9:17</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:49'''
| <span style='color:#FF0000'>9:26</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| 4:45:45
| '''10:52'''
| <span style='color:#FF0000'>8:52</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''12:52'''
| <span style='color:#FF0000'>9:29</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''13:03'''
| <span style='color:#FF0000'>9:41</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| 4:50:50
| '''11:04'''
| <span style='color:#FF0000'>9:03</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:04'''
| <span style='color:#FF0000'>9:42</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''13:16'''
| <span style='color:#FF0000'>9:56</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| 4:55:55
| '''11:15'''
| <span style='color:#FF0000'>9:14</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:15'''
| <span style='color:#FF0000'>9:55</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''13:30'''
| <span style='color:#FF0000'>8:12</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| style="background-color: #CCECFF;" |5:00:00
| style="background-color: #CCECFF;" |'''11:27'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>9:26</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''13:27'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>10:07</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:30</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>30</span>
| style="background-color: #CCECFF;" |'''13:44'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:26</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
|-
| 5:05:05
| '''11:38'''
| <span style='color:#FF0000'>9:37</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:38'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''13:58'''
| <span style='color:#FF0000'>8:42</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| 5:10:10
| '''11:49'''
| <span style='color:#FF0000'>8:23</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''13:49'''
| <span style='color:#FF0000'>8:33</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:11'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| 5:15:15
| '''12:01'''
| <span style='color:#FF0000'>8:36</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:01'''
| <span style='color:#FF0000'>8:47</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:25'''
| <span style='color:#FF0000'>9:15</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| 5:20:20
| '''12:12'''
| <span style='color:#FF0000'>8:47</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:12'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:39'''
| <span style='color:#FF0000'>8:07</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| 5:25:25
| '''12:24'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:24'''
| <span style='color:#FF0000'>9:14</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:53'''
| <span style='color:#FF0000'>8:25</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| 5:30:30
| '''12:35'''
| <span style='color:#FF0000'>9:10</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:35'''
| <span style='color:#FF0000'>8:02</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''15:06'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| 5:35:35
| '''12:47'''
| <span style='color:#FF0000'>9:23</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''14:47'''
| <span style='color:#FF0000'>8:17</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''15:20'''
| <span style='color:#FF0000'>9:01</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| 5:40:40
| '''12:58'''
| <span style='color:#FF0000'>9:36</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''14:58'''
| <span style='color:#FF0000'>8:33</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''15:34'''
| <span style='color:#FF0000'>7:23</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| 5:45:45
| '''13:10'''
| <span style='color:#FF0000'>9:48</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''15:10'''
| <span style='color:#FF0000'>8:47</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''15:48'''
| <span style='color:#FF0000'>7:42</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| 5:50:50
| '''13:21'''
| <span style='color:#FF0000'>10:01</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''15:21'''
| <span style='color:#FF0000'>9:03</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''16:01'''
| <span style='color:#FF0000'>8:02</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| 5:55:55
| '''13:32'''
| <span style='color:#FF0000'>8:14</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''15:32'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| '''16:15'''
| <span style='color:#FF0000'>8:23</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| style="background-color: #CCECFF;" |6:00:00
| style="background-color: #CCECFF;" |'''13:44'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:26</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''15:44'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:37</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:10</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>50</span>
| style="background-color: #CCECFF;" |'''16:29'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:47</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:10</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>50</span>
|}
==Marathon Paces (walking at 15:00 min/mile)==
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! 
!   colspan="4"|Race
!   colspan="4"|Training (+2 minutes)
!   colspan="4"|Training (+20%)
|-
| Marathon Time
| '''Marathon Pace'''
| <span style='color:#FF0000'>Run Pace</span>
| <span style='color:#FF0000'>Run Time</span>
| <span style='color:#00B050'>Walk Time</span>
| '''Training Pace'''
| <span style='color:#FF0000'>Run Pace</span>
| <span style='color:#FF0000'>Run Time</span>
| <span style='color:#00B050'>Walk Time</span>
| '''Training Pace'''
| <span style='color:#FF0000'>Run Pace</span>
| <span style='color:#FF0000'>Run Time</span>
| <span style='color:#00B050'>Walk Time</span>
|-
| style="background-color: #CCECFF;" |2:00:00
| style="background-color: #CCECFF;" |'''4:34'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:05</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:54</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''6:34'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:10</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>5:54</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''5:29'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>5:02</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:49</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
|-
| 2:05:05
| '''4:46'''
| <span style='color:#FF0000'>4:18</span>
| <span style='color:#FF0000'>4:06</span>
| <span style='color:#00B050'>40</span>
| '''6:46'''
| <span style='color:#FF0000'>6:23</span>
| <span style='color:#FF0000'>6:06</span>
| <span style='color:#00B050'>40</span>
| '''5:43'''
| <span style='color:#FF0000'>5:16</span>
| <span style='color:#FF0000'>5:03</span>
| <span style='color:#00B050'>40</span>
|-
| 2:10:10
| '''4:57'''
| <span style='color:#FF0000'>4:29</span>
| <span style='color:#FF0000'>4:17</span>
| <span style='color:#00B050'>40</span>
| '''6:57'''
| <span style='color:#FF0000'>6:35</span>
| <span style='color:#FF0000'>6:17</span>
| <span style='color:#00B050'>40</span>
| '''5:57'''
| <span style='color:#FF0000'>5:32</span>
| <span style='color:#FF0000'>5:17</span>
| <span style='color:#00B050'>40</span>
|-
| 2:15:15
| '''5:09'''
| <span style='color:#FF0000'>4:42</span>
| <span style='color:#FF0000'>4:29</span>
| <span style='color:#00B050'>40</span>
| '''7:09'''
| <span style='color:#FF0000'>6:48</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''6:10'''
| <span style='color:#FF0000'>5:46</span>
| <span style='color:#FF0000'>5:30</span>
| <span style='color:#00B050'>40</span>
|-
| 2:20:20
| '''5:20'''
| <span style='color:#FF0000'>4:53</span>
| <span style='color:#FF0000'>4:40</span>
| <span style='color:#00B050'>40</span>
| '''7:20'''
| <span style='color:#FF0000'>6:59</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''6:24'''
| <span style='color:#FF0000'>6:01</span>
| <span style='color:#FF0000'>5:44</span>
| <span style='color:#00B050'>40</span>
|-
| 2:25:25
| '''5:32'''
| <span style='color:#FF0000'>5:05</span>
| <span style='color:#FF0000'>4:52</span>
| <span style='color:#00B050'>40</span>
| '''7:32'''
| <span style='color:#FF0000'>7:06</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''6:38'''
| <span style='color:#FF0000'>6:15</span>
| <span style='color:#FF0000'>5:58</span>
| <span style='color:#00B050'>40</span>
|-
| 2:30:30
| '''5:43'''
| <span style='color:#FF0000'>5:16</span>
| <span style='color:#FF0000'>5:03</span>
| <span style='color:#00B050'>40</span>
| '''7:43'''
| <span style='color:#FF0000'>7:17</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''6:52'''
| <span style='color:#FF0000'>6:29</span>
| <span style='color:#FF0000'>6:12</span>
| <span style='color:#00B050'>40</span>
|-
| 2:35:35
| '''5:54'''
| <span style='color:#FF0000'>5:29</span>
| <span style='color:#FF0000'>5:14</span>
| <span style='color:#00B050'>40</span>
| '''7:54'''
| <span style='color:#FF0000'>7:28</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''7:05'''
| <span style='color:#FF0000'>6:43</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:40:40
| '''6:06'''
| <span style='color:#FF0000'>5:42</span>
| <span style='color:#FF0000'>5:26</span>
| <span style='color:#00B050'>40</span>
| '''8:06'''
| <span style='color:#FF0000'>7:28</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''7:19'''
| <span style='color:#FF0000'>6:58</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:45:45
| '''6:17'''
| <span style='color:#FF0000'>5:53</span>
| <span style='color:#FF0000'>5:37</span>
| <span style='color:#00B050'>40</span>
| '''8:17'''
| <span style='color:#FF0000'>7:39</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''7:33'''
| <span style='color:#FF0000'>7:07</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:50:50
| '''6:29'''
| <span style='color:#FF0000'>6:05</span>
| <span style='color:#FF0000'>5:49</span>
| <span style='color:#00B050'>40</span>
| '''8:29'''
| <span style='color:#FF0000'>7:50</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''7:47'''
| <span style='color:#FF0000'>7:20</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
|-
| 2:55:55
| '''6:40'''
| <span style='color:#FF0000'>6:16</span>
| <span style='color:#FF0000'>6:00</span>
| <span style='color:#00B050'>40</span>
| '''8:40'''
| <span style='color:#FF0000'>7:51</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''8:00'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
|-
| style="background-color: #CCECFF;" |3:00:00
| style="background-color: #CCECFF;" |'''6:52'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:29</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:12</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''8:52'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:02</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''8:14'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:36</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
|-
| 3:05:05
| '''7:03'''
| <span style='color:#FF0000'>6:42</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''9:03'''
| <span style='color:#FF0000'>8:14</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''8:28'''
| <span style='color:#FF0000'>7:50</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
|-
| 3:10:10
| '''7:15'''
| <span style='color:#FF0000'>6:53</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''9:15'''
| <span style='color:#FF0000'>8:26</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''8:42'''
| <span style='color:#FF0000'>7:51</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:15:15
| '''7:26'''
| <span style='color:#FF0000'>7:04</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''9:26'''
| <span style='color:#FF0000'>8:37</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''8:55'''
| <span style='color:#FF0000'>8:06</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:20:20
| '''7:38'''
| <span style='color:#FF0000'>7:10</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''9:38'''
| <span style='color:#FF0000'>8:36</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''9:09'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
|-
| 3:25:25
| '''7:49'''
| <span style='color:#FF0000'>7:23</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''9:49'''
| <span style='color:#FF0000'>8:48</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''9:23'''
| <span style='color:#FF0000'>8:34</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
|-
| 3:30:30
| '''8:00'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''10:00'''
| <span style='color:#FF0000'>8:50</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''9:37'''
| <span style='color:#FF0000'>8:36</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:35:35
| '''8:12'''
| <span style='color:#FF0000'>7:34</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''10:12'''
| <span style='color:#FF0000'>9:03</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''9:50'''
| <span style='color:#FF0000'>8:50</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
|-
| 3:40:40
| '''8:23'''
| <span style='color:#FF0000'>7:45</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''10:23'''
| <span style='color:#FF0000'>9:15</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''10:04'''
| <span style='color:#FF0000'>8:55</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
|-
| 3:45:45
| '''8:35'''
| <span style='color:#FF0000'>7:45</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''10:35'''
| <span style='color:#FF0000'>9:28</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''10:18'''
| <span style='color:#FF0000'>9:09</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
|-
| 3:50:50
| '''8:46'''
| <span style='color:#FF0000'>7:56</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''10:46'''
| <span style='color:#FF0000'>9:26</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''10:32'''
| <span style='color:#FF0000'>9:25</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
|-
| 3:55:55
| '''8:58'''
| <span style='color:#FF0000'>8:09</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''10:58'''
| <span style='color:#FF0000'>9:39</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''10:45'''
| <span style='color:#FF0000'>9:25</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| style="background-color: #CCECFF;" |4:00:00
| style="background-color: #CCECFF;" |'''9:09'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:20</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''11:09'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>9:53</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''10:59'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>9:41</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
|-
| 4:05:05
| '''9:21'''
| <span style='color:#FF0000'>8:33</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''11:21'''
| <span style='color:#FF0000'>10:07</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''11:13'''
| <span style='color:#FF0000'>9:58</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:10:10
| '''9:32'''
| <span style='color:#FF0000'>8:29</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''11:32'''
| <span style='color:#FF0000'>10:20</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''11:27'''
| <span style='color:#FF0000'>10:14</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:15:15
| '''9:43'''
| <span style='color:#FF0000'>8:42</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''11:43'''
| <span style='color:#FF0000'>10:34</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''11:40'''
| <span style='color:#FF0000'>10:31</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:20:20
| '''9:55'''
| <span style='color:#FF0000'>8:55</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''11:55'''
| <span style='color:#FF0000'>9:53</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''11:54'''
| <span style='color:#FF0000'>9:52</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:25:25
| '''10:06'''
| <span style='color:#FF0000'>8:56</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:06'''
| <span style='color:#FF0000'>10:09</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:08'''
| <span style='color:#FF0000'>10:11</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:30:30
| '''10:18'''
| <span style='color:#FF0000'>9:09</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:18'''
| <span style='color:#FF0000'>10:25</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:21'''
| <span style='color:#FF0000'>10:31</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:35:35
| '''10:29'''
| <span style='color:#FF0000'>9:22</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:29'''
| <span style='color:#FF0000'>10:42</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:35'''
| <span style='color:#FF0000'>10:50</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
|-
| 4:40:40
| '''10:41'''
| <span style='color:#FF0000'>9:34</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''12:41'''
| <span style='color:#FF0000'>11:00</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''12:49'''
| <span style='color:#FF0000'>11:11</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| 4:45:45
| '''10:52'''
| <span style='color:#FF0000'>9:33</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''12:52'''
| <span style='color:#FF0000'>11:17</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''13:03'''
| <span style='color:#FF0000'>11:33</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| 4:50:50
| '''11:04'''
| <span style='color:#FF0000'>9:47</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:04'''
| <span style='color:#FF0000'>11:34</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''13:16'''
| <span style='color:#FF0000'>11:55</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| 4:55:55
| '''11:15'''
| <span style='color:#FF0000'>10:00</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:15'''
| <span style='color:#FF0000'>11:52</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''13:30'''
| <span style='color:#FF0000'>11:15</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| style="background-color: #CCECFF;" |5:00:00
| style="background-color: #CCECFF;" |'''11:27'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>10:14</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''13:27'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>12:11</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:30</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>30</span>
| style="background-color: #CCECFF;" |'''13:44'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>11:46</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
|-
| 5:05:05
| '''11:38'''
| <span style='color:#FF0000'>10:28</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:38'''
| <span style='color:#FF0000'>11:33</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''13:58'''
| <span style='color:#FF0000'>12:17</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| 5:10:10
| '''11:49'''
| <span style='color:#FF0000'>9:45</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''13:49'''
| <span style='color:#FF0000'>11:58</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:11'''
| <span style='color:#FF0000'>12:49</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| 5:15:15
| '''12:01'''
| <span style='color:#FF0000'>10:01</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:01'''
| <span style='color:#FF0000'>12:23</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:25'''
| <span style='color:#FF0000'>13:24</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| 5:20:20
| '''12:12'''
| <span style='color:#FF0000'>10:17</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:12'''
| <span style='color:#FF0000'>12:52</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:39'''
| <span style='color:#FF0000'>13:43</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| 5:25:25
| '''12:24'''
| <span style='color:#FF0000'>10:34</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:24'''
| <span style='color:#FF0000'>13:20</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''14:53'''
| <span style='color:#FF0000'>14:33</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| 5:30:30
| '''12:35'''
| <span style='color:#FF0000'>10:50</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:35'''
| <span style='color:#FF0000'>13:30</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| 5:35:35
| '''12:47'''
| <span style='color:#FF0000'>11:08</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''14:47'''
| <span style='color:#FF0000'>14:11</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| 5:40:40
| '''12:58'''
| <span style='color:#FF0000'>11:25</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''14:58'''
| <span style='color:#FF0000'>14:54</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| 5:45:45
| '''13:10'''
| <span style='color:#FF0000'>11:44</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| 
| 
| 
| 
| 
| 
| 
| 
|-
| 5:50:50
| '''13:21'''
| <span style='color:#FF0000'>12:01</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| 
| 
| 
| 
| 
| 
| 
| 
|-
| 5:55:55
| '''13:32'''
| <span style='color:#FF0000'>11:20</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| 
| 
| 
| 
| 
| 
| 
| 
|-
| style="background-color: #CCECFF;" |6:00:00
| style="background-color: #CCECFF;" |'''13:44'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>11:46</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
| style="background-color: #CCECFF;" |
|}
==Run/Walk Paces (walking at 20:00 min/mile)==
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
|-
| '''4:00'''
| <span style='color:#FF0000'>3:27</span>
| <span style='color:#FF0000'>3:20</span>
| <span style='color:#00B050'>40</span>
| '''7:00'''
| <span style='color:#FF0000'>6:32</span>
| <span style='color:#FF0000'>6:20</span>
| <span style='color:#00B050'>40</span>
| '''10:00'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:00'''
| <span style='color:#FF0000'>9:37</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''16:00'''
| <span style='color:#FF0000'>7:59</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:05'''
| <span style='color:#FF0000'>3:32</span>
| <span style='color:#FF0000'>3:25</span>
| <span style='color:#00B050'>40</span>
| '''7:05'''
| <span style='color:#FF0000'>6:39</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:05'''
| <span style='color:#FF0000'>8:25</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:05'''
| <span style='color:#FF0000'>9:42</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''16:05'''
| <span style='color:#FF0000'>8:07</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:10'''
| <span style='color:#FF0000'>3:37</span>
| <span style='color:#FF0000'>3:30</span>
| <span style='color:#00B050'>40</span>
| '''7:10'''
| <span style='color:#FF0000'>6:43</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:10'''
| <span style='color:#FF0000'>8:29</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:10'''
| <span style='color:#FF0000'>9:48</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''16:10'''
| <span style='color:#FF0000'>8:15</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:15'''
| <span style='color:#FF0000'>3:41</span>
| <span style='color:#FF0000'>3:35</span>
| <span style='color:#00B050'>40</span>
| '''7:15'''
| <span style='color:#FF0000'>6:48</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:15'''
| <span style='color:#FF0000'>8:34</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:15'''
| <span style='color:#FF0000'>9:53</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''16:15'''
| <span style='color:#FF0000'>8:23</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:20'''
| <span style='color:#FF0000'>3:48</span>
| <span style='color:#FF0000'>3:40</span>
| <span style='color:#00B050'>40</span>
| '''7:20'''
| <span style='color:#FF0000'>6:53</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:20'''
| <span style='color:#FF0000'>8:39</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:20'''
| <span style='color:#FF0000'>10:00</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''16:20'''
| <span style='color:#FF0000'>8:31</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:25'''
| <span style='color:#FF0000'>3:52</span>
| <span style='color:#FF0000'>3:45</span>
| <span style='color:#00B050'>40</span>
| '''7:25'''
| <span style='color:#FF0000'>6:58</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:25'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:25'''
| <span style='color:#FF0000'>10:06</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''16:25'''
| <span style='color:#FF0000'>8:39</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:30'''
| <span style='color:#FF0000'>3:57</span>
| <span style='color:#FF0000'>3:50</span>
| <span style='color:#00B050'>40</span>
| '''7:30'''
| <span style='color:#FF0000'>6:58</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:30'''
| <span style='color:#FF0000'>8:48</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:30'''
| <span style='color:#FF0000'>8:10</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''16:30'''
| <span style='color:#FF0000'>8:47</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:35'''
| <span style='color:#FF0000'>4:02</span>
| <span style='color:#FF0000'>3:55</span>
| <span style='color:#00B050'>40</span>
| '''7:35'''
| <span style='color:#FF0000'>7:02</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:35'''
| <span style='color:#FF0000'>8:53</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:35'''
| <span style='color:#FF0000'>8:17</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''16:35'''
| <span style='color:#FF0000'>8:56</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:40'''
| <span style='color:#FF0000'>4:08</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>40</span>
| '''7:40'''
| <span style='color:#FF0000'>7:07</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:40'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:40'''
| <span style='color:#FF0000'>8:21</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''16:40'''
| <span style='color:#FF0000'>9:06</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:45'''
| <span style='color:#FF0000'>4:13</span>
| <span style='color:#FF0000'>4:05</span>
| <span style='color:#00B050'>40</span>
| '''7:45'''
| <span style='color:#FF0000'>7:12</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:45'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:45'''
| <span style='color:#FF0000'>8:28</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''16:45'''
| <span style='color:#FF0000'>9:14</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:50'''
| <span style='color:#FF0000'>4:18</span>
| <span style='color:#FF0000'>4:10</span>
| <span style='color:#00B050'>40</span>
| '''7:50'''
| <span style='color:#FF0000'>7:17</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:50'''
| <span style='color:#FF0000'>8:48</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:50'''
| <span style='color:#FF0000'>8:33</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''16:50'''
| <span style='color:#FF0000'>9:23</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| '''4:55'''
| <span style='color:#FF0000'>4:23</span>
| <span style='color:#FF0000'>4:15</span>
| <span style='color:#00B050'>40</span>
| '''7:55'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:55'''
| <span style='color:#FF0000'>8:53</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:55'''
| <span style='color:#FF0000'>8:39</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''16:55'''
| <span style='color:#FF0000'>9:33</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
|-
| style="background-color: #CCECFF;" |'''5:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:29</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''8:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:10</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''11:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:58</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''14:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:45</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''17:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:24</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:05</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>55</span>
|-
| '''5:05'''
| <span style='color:#FF0000'>4:34</span>
| <span style='color:#FF0000'>4:25</span>
| <span style='color:#00B050'>40</span>
| '''8:05'''
| <span style='color:#FF0000'>7:15</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:05'''
| <span style='color:#FF0000'>9:03</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:05'''
| <span style='color:#FF0000'>8:50</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''17:05'''
| <span style='color:#FF0000'>6:34</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:10'''
| <span style='color:#FF0000'>4:38</span>
| <span style='color:#FF0000'>4:30</span>
| <span style='color:#00B050'>40</span>
| '''8:10'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:10'''
| <span style='color:#FF0000'>9:09</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:10'''
| <span style='color:#FF0000'>8:56</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''17:10'''
| <span style='color:#FF0000'>6:42</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:15'''
| <span style='color:#FF0000'>4:45</span>
| <span style='color:#FF0000'>4:35</span>
| <span style='color:#00B050'>40</span>
| '''8:15'''
| <span style='color:#FF0000'>7:26</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:15'''
| <span style='color:#FF0000'>9:14</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:15'''
| <span style='color:#FF0000'>9:03</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''17:15'''
| <span style='color:#FF0000'>6:51</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:20'''
| <span style='color:#FF0000'>4:49</span>
| <span style='color:#FF0000'>4:40</span>
| <span style='color:#00B050'>40</span>
| '''8:20'''
| <span style='color:#FF0000'>7:31</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:20'''
| <span style='color:#FF0000'>9:18</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:20'''
| <span style='color:#FF0000'>9:09</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''17:20'''
| <span style='color:#FF0000'>7:01</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:25'''
| <span style='color:#FF0000'>4:54</span>
| <span style='color:#FF0000'>4:45</span>
| <span style='color:#00B050'>40</span>
| '''8:25'''
| <span style='color:#FF0000'>7:36</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:25'''
| <span style='color:#FF0000'>9:23</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:25'''
| <span style='color:#FF0000'>9:15</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
| '''17:25'''
| <span style='color:#FF0000'>7:12</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:30'''
| <span style='color:#FF0000'>4:59</span>
| <span style='color:#FF0000'>4:50</span>
| <span style='color:#00B050'>40</span>
| '''8:30'''
| <span style='color:#FF0000'>7:26</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:30'''
| <span style='color:#FF0000'>9:28</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:30'''
| <span style='color:#FF0000'>7:56</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''17:30'''
| <span style='color:#FF0000'>7:21</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:35'''
| <span style='color:#FF0000'>5:05</span>
| <span style='color:#FF0000'>4:55</span>
| <span style='color:#00B050'>40</span>
| '''8:35'''
| <span style='color:#FF0000'>7:31</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:35'''
| <span style='color:#FF0000'>9:34</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:35'''
| <span style='color:#FF0000'>8:02</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''17:35'''
| <span style='color:#FF0000'>7:32</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:40'''
| <span style='color:#FF0000'>5:10</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>40</span>
| '''8:40'''
| <span style='color:#FF0000'>7:36</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:40'''
| <span style='color:#FF0000'>9:39</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:40'''
| <span style='color:#FF0000'>8:09</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''17:40'''
| <span style='color:#FF0000'>7:43</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:45'''
| <span style='color:#FF0000'>5:15</span>
| <span style='color:#FF0000'>5:05</span>
| <span style='color:#00B050'>40</span>
| '''8:45'''
| <span style='color:#FF0000'>7:40</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:45'''
| <span style='color:#FF0000'>8:18</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:45'''
| <span style='color:#FF0000'>8:15</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''17:45'''
| <span style='color:#FF0000'>7:56</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:50'''
| <span style='color:#FF0000'>5:20</span>
| <span style='color:#FF0000'>5:10</span>
| <span style='color:#00B050'>40</span>
| '''8:50'''
| <span style='color:#FF0000'>7:45</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:50'''
| <span style='color:#FF0000'>8:23</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:50'''
| <span style='color:#FF0000'>8:21</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''17:50'''
| <span style='color:#FF0000'>8:07</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| '''5:55'''
| <span style='color:#FF0000'>5:26</span>
| <span style='color:#FF0000'>5:15</span>
| <span style='color:#00B050'>40</span>
| '''8:55'''
| <span style='color:#FF0000'>7:50</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:55'''
| <span style='color:#FF0000'>8:29</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:55'''
| <span style='color:#FF0000'>8:28</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| '''17:55'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>0:05</span>
| <span style='color:#00B050'>55</span>
|-
| style="background-color: #CCECFF;" |'''6:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>5:31</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>5:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''9:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:55</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''12:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:34</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>1:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''15:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:34</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:15</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''18:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:34</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:05</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>55</span>
|-
| '''6:05'''
| <span style='color:#FF0000'>5:35</span>
| <span style='color:#FF0000'>5:25</span>
| <span style='color:#00B050'>40</span>
| '''9:05'''
| <span style='color:#FF0000'>7:59</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:05'''
| <span style='color:#FF0000'>8:39</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:05'''
| <span style='color:#FF0000'>8:40</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| '''6:10'''
| <span style='color:#FF0000'>5:42</span>
| <span style='color:#FF0000'>5:30</span>
| <span style='color:#00B050'>40</span>
| '''9:10'''
| <span style='color:#FF0000'>8:04</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:10'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:10'''
| <span style='color:#FF0000'>8:47</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| '''6:15'''
| <span style='color:#FF0000'>5:46</span>
| <span style='color:#FF0000'>5:35</span>
| <span style='color:#00B050'>40</span>
| '''9:15'''
| <span style='color:#FF0000'>8:09</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:15'''
| <span style='color:#FF0000'>8:50</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:15'''
| <span style='color:#FF0000'>8:53</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| '''6:20'''
| <span style='color:#FF0000'>5:51</span>
| <span style='color:#FF0000'>5:40</span>
| <span style='color:#00B050'>40</span>
| '''9:20'''
| <span style='color:#FF0000'>8:14</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:20'''
| <span style='color:#FF0000'>8:55</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:20'''
| <span style='color:#FF0000'>9:01</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| '''6:25'''
| <span style='color:#FF0000'>5:56</span>
| <span style='color:#FF0000'>5:45</span>
| <span style='color:#00B050'>40</span>
| '''9:25'''
| <span style='color:#FF0000'>8:18</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:25'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:25'''
| <span style='color:#FF0000'>9:07</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
| 
| 
| 
| 
|-
| '''6:30'''
| <span style='color:#FF0000'>6:02</span>
| <span style='color:#FF0000'>5:50</span>
| <span style='color:#00B050'>40</span>
| '''9:30'''
| <span style='color:#FF0000'>8:04</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:30'''
| <span style='color:#FF0000'>9:06</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:30'''
| <span style='color:#FF0000'>7:17</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| 
| 
| 
| 
|-
| '''6:35'''
| <span style='color:#FF0000'>6:07</span>
| <span style='color:#FF0000'>5:55</span>
| <span style='color:#00B050'>40</span>
| '''9:35'''
| <span style='color:#FF0000'>8:09</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:35'''
| <span style='color:#FF0000'>9:10</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:35'''
| <span style='color:#FF0000'>7:24</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| 
| 
| 
| 
|-
| '''6:40'''
| <span style='color:#FF0000'>6:12</span>
| <span style='color:#FF0000'>6:00</span>
| <span style='color:#00B050'>40</span>
| '''9:40'''
| <span style='color:#FF0000'>8:14</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:40'''
| <span style='color:#FF0000'>9:15</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''15:40'''
| <span style='color:#FF0000'>7:31</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| 
| 
| 
| 
|-
| '''6:45'''
| <span style='color:#FF0000'>6:16</span>
| <span style='color:#FF0000'>6:05</span>
| <span style='color:#00B050'>40</span>
| '''9:45'''
| <span style='color:#FF0000'>8:20</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:45'''
| <span style='color:#FF0000'>9:22</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''15:45'''
| <span style='color:#FF0000'>7:37</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| 
| 
| 
| 
|-
| '''6:50'''
| <span style='color:#FF0000'>6:23</span>
| <span style='color:#FF0000'>6:10</span>
| <span style='color:#00B050'>40</span>
| '''9:50'''
| <span style='color:#FF0000'>8:25</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:50'''
| <span style='color:#FF0000'>9:26</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''15:50'''
| <span style='color:#FF0000'>7:45</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| 
| 
| 
| 
|-
| '''6:55'''
| <span style='color:#FF0000'>6:28</span>
| <span style='color:#FF0000'>6:15</span>
| <span style='color:#00B050'>40</span>
| '''9:55'''
| <span style='color:#FF0000'>8:29</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:55'''
| <span style='color:#FF0000'>9:31</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| '''15:55'''
| <span style='color:#FF0000'>7:51</span>
| <span style='color:#FF0000'>0:10</span>
| <span style='color:#00B050'>50</span>
| 
| 
| 
| 
|}
==Run/Walk Paces (walking at 15:00 min/mile)==
{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
! '''Target Pace'''
! <span style='color:#FF0000'>Run Pace</span>
! <span style='color:#FF0000'>Run Time</span>
! <span style='color:#00B050'>Walk Time</span>
|-
| style="background-color: #CCECFF;" |'''4:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:29</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''7:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:37</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>6:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''10:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:48</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:30</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''13:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>11:28</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:30</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>30</span>
|-
| '''4:05'''
| <span style='color:#FF0000'>3:34</span>
| <span style='color:#FF0000'>3:25</span>
| <span style='color:#00B050'>40</span>
| '''7:05'''
| <span style='color:#FF0000'>6:43</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:05'''
| <span style='color:#FF0000'>8:55</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:05'''
| <span style='color:#FF0000'>11:36</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| '''4:10'''
| <span style='color:#FF0000'>3:40</span>
| <span style='color:#FF0000'>3:30</span>
| <span style='color:#00B050'>40</span>
| '''7:10'''
| <span style='color:#FF0000'>6:48</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:10'''
| <span style='color:#FF0000'>8:59</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:10'''
| <span style='color:#FF0000'>11:44</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| '''4:15'''
| <span style='color:#FF0000'>3:45</span>
| <span style='color:#FF0000'>3:35</span>
| <span style='color:#00B050'>40</span>
| '''7:15'''
| <span style='color:#FF0000'>6:53</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:15'''
| <span style='color:#FF0000'>9:06</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:15'''
| <span style='color:#FF0000'>11:52</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| '''4:20'''
| <span style='color:#FF0000'>3:49</span>
| <span style='color:#FF0000'>3:40</span>
| <span style='color:#00B050'>40</span>
| '''7:20'''
| <span style='color:#FF0000'>6:58</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:20'''
| <span style='color:#FF0000'>9:10</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:20'''
| <span style='color:#FF0000'>12:00</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| '''4:25'''
| <span style='color:#FF0000'>3:56</span>
| <span style='color:#FF0000'>3:45</span>
| <span style='color:#00B050'>40</span>
| '''7:25'''
| <span style='color:#FF0000'>7:02</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>30</span>
| '''10:25'''
| <span style='color:#FF0000'>9:17</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:25'''
| <span style='color:#FF0000'>12:08</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
|-
| '''4:30'''
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#FF0000'>3:50</span>
| <span style='color:#00B050'>40</span>
| '''7:30'''
| <span style='color:#FF0000'>7:02</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:30'''
| <span style='color:#FF0000'>9:22</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:30'''
| <span style='color:#FF0000'>11:14</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''4:35'''
| <span style='color:#FF0000'>4:05</span>
| <span style='color:#FF0000'>3:55</span>
| <span style='color:#00B050'>40</span>
| '''7:35'''
| <span style='color:#FF0000'>7:09</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:35'''
| <span style='color:#FF0000'>9:28</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:35'''
| <span style='color:#FF0000'>11:25</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''4:40'''
| <span style='color:#FF0000'>4:10</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>40</span>
| '''7:40'''
| <span style='color:#FF0000'>7:13</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:40'''
| <span style='color:#FF0000'>9:33</span>
| <span style='color:#FF0000'>2:30</span>
| <span style='color:#00B050'>60</span>
| '''13:40'''
| <span style='color:#FF0000'>11:36</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''4:45'''
| <span style='color:#FF0000'>4:16</span>
| <span style='color:#FF0000'>4:05</span>
| <span style='color:#00B050'>40</span>
| '''7:45'''
| <span style='color:#FF0000'>7:18</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:45'''
| <span style='color:#FF0000'>9:25</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:45'''
| <span style='color:#FF0000'>11:47</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''4:50'''
| <span style='color:#FF0000'>4:21</span>
| <span style='color:#FF0000'>4:10</span>
| <span style='color:#00B050'>40</span>
| '''7:50'''
| <span style='color:#FF0000'>7:23</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:50'''
| <span style='color:#FF0000'>9:29</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:50'''
| <span style='color:#FF0000'>11:58</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''4:55'''
| <span style='color:#FF0000'>4:26</span>
| <span style='color:#FF0000'>4:15</span>
| <span style='color:#00B050'>40</span>
| '''7:55'''
| <span style='color:#FF0000'>7:28</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>30</span>
| '''10:55'''
| <span style='color:#FF0000'>9:36</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''13:55'''
| <span style='color:#FF0000'>12:09</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| style="background-color: #CCECFF;" |'''5:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:32</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''8:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>7:21</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>4:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''11:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>9:42</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>2:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| style="background-color: #CCECFF;" |'''14:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>12:20</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>0:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
|-
| '''5:05'''
| <span style='color:#FF0000'>4:37</span>
| <span style='color:#FF0000'>4:25</span>
| <span style='color:#00B050'>40</span>
| '''8:05'''
| <span style='color:#FF0000'>7:26</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:05'''
| <span style='color:#FF0000'>9:48</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:05'''
| <span style='color:#FF0000'>12:33</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''5:10'''
| <span style='color:#FF0000'>4:42</span>
| <span style='color:#FF0000'>4:30</span>
| <span style='color:#00B050'>40</span>
| '''8:10'''
| <span style='color:#FF0000'>7:31</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:10'''
| <span style='color:#FF0000'>9:53</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:10'''
| <span style='color:#FF0000'>12:44</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''5:15'''
| <span style='color:#FF0000'>4:48</span>
| <span style='color:#FF0000'>4:35</span>
| <span style='color:#00B050'>40</span>
| '''8:15'''
| <span style='color:#FF0000'>7:36</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:15'''
| <span style='color:#FF0000'>10:00</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:15'''
| <span style='color:#FF0000'>12:57</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''5:20'''
| <span style='color:#FF0000'>4:53</span>
| <span style='color:#FF0000'>4:40</span>
| <span style='color:#00B050'>40</span>
| '''8:20'''
| <span style='color:#FF0000'>7:40</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:20'''
| <span style='color:#FF0000'>10:06</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:20'''
| <span style='color:#FF0000'>13:09</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''5:25'''
| <span style='color:#FF0000'>4:57</span>
| <span style='color:#FF0000'>4:45</span>
| <span style='color:#00B050'>40</span>
| '''8:25'''
| <span style='color:#FF0000'>7:47</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>45</span>
| '''11:25'''
| <span style='color:#FF0000'>10:12</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:25'''
| <span style='color:#FF0000'>13:22</span>
| <span style='color:#FF0000'>0:20</span>
| <span style='color:#00B050'>40</span>
|-
| '''5:30'''
| <span style='color:#FF0000'>5:04</span>
| <span style='color:#FF0000'>4:50</span>
| <span style='color:#00B050'>40</span>
| '''8:30'''
| <span style='color:#FF0000'>7:40</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:30'''
| <span style='color:#FF0000'>10:17</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:30'''
| <span style='color:#FF0000'>13:11</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| '''5:35'''
| <span style='color:#FF0000'>5:08</span>
| <span style='color:#FF0000'>4:55</span>
| <span style='color:#00B050'>40</span>
| '''8:35'''
| <span style='color:#FF0000'>7:45</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:35'''
| <span style='color:#FF0000'>10:23</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:35'''
| <span style='color:#FF0000'>13:27</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| '''5:40'''
| <span style='color:#FF0000'>5:13</span>
| <span style='color:#FF0000'>5:00</span>
| <span style='color:#00B050'>40</span>
| '''8:40'''
| <span style='color:#FF0000'>7:50</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:40'''
| <span style='color:#FF0000'>10:30</span>
| <span style='color:#FF0000'>2:00</span>
| <span style='color:#00B050'>60</span>
| '''14:40'''
| <span style='color:#FF0000'>13:44</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| '''5:45'''
| <span style='color:#FF0000'>5:18</span>
| <span style='color:#FF0000'>5:05</span>
| <span style='color:#00B050'>40</span>
| '''8:45'''
| <span style='color:#FF0000'>7:55</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:45'''
| <span style='color:#FF0000'>9:39</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:45'''
| <span style='color:#FF0000'>14:02</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| '''5:50'''
| <span style='color:#FF0000'>5:24</span>
| <span style='color:#FF0000'>5:10</span>
| <span style='color:#00B050'>40</span>
| '''8:50'''
| <span style='color:#FF0000'>8:01</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:50'''
| <span style='color:#FF0000'>9:45</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:50'''
| <span style='color:#FF0000'>14:21</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| '''5:55'''
| <span style='color:#FF0000'>5:29</span>
| <span style='color:#FF0000'>5:15</span>
| <span style='color:#00B050'>40</span>
| '''8:55'''
| <span style='color:#FF0000'>8:06</span>
| <span style='color:#FF0000'>4:00</span>
| <span style='color:#00B050'>60</span>
| '''11:55'''
| <span style='color:#FF0000'>9:53</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| '''14:55'''
| <span style='color:#FF0000'>14:40</span>
| <span style='color:#FF0000'>0:15</span>
| <span style='color:#00B050'>45</span>
|-
| style="background-color: #CCECFF;" |'''6:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>5:34</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>5:20</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>40</span>
| style="background-color: #CCECFF;" |'''9:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>8:10</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>3:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>45</span>
| style="background-color: #CCECFF;" |'''12:00'''
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>10:00</span>
| style="background-color: #CCECFF;" |<span style='color:#FF0000'>1:00</span>
| style="background-color: #CCECFF;" |<span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:05'''
| <span style='color:#FF0000'>5:40</span>
| <span style='color:#FF0000'>5:25</span>
| <span style='color:#00B050'>40</span>
| '''9:05'''
| <span style='color:#FF0000'>8:15</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:05'''
| <span style='color:#FF0000'>10:06</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:10'''
| <span style='color:#FF0000'>5:45</span>
| <span style='color:#FF0000'>5:30</span>
| <span style='color:#00B050'>40</span>
| '''9:10'''
| <span style='color:#FF0000'>8:21</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:10'''
| <span style='color:#FF0000'>10:14</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:15'''
| <span style='color:#FF0000'>5:50</span>
| <span style='color:#FF0000'>5:35</span>
| <span style='color:#00B050'>40</span>
| '''9:15'''
| <span style='color:#FF0000'>8:26</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:15'''
| <span style='color:#FF0000'>10:20</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:20'''
| <span style='color:#FF0000'>5:56</span>
| <span style='color:#FF0000'>5:40</span>
| <span style='color:#00B050'>40</span>
| '''9:20'''
| <span style='color:#FF0000'>8:31</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:20'''
| <span style='color:#FF0000'>10:28</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:25'''
| <span style='color:#FF0000'>6:01</span>
| <span style='color:#FF0000'>5:45</span>
| <span style='color:#00B050'>40</span>
| '''9:25'''
| <span style='color:#FF0000'>8:36</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>45</span>
| '''12:25'''
| <span style='color:#FF0000'>10:34</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:30'''
| <span style='color:#FF0000'>6:05</span>
| <span style='color:#FF0000'>5:50</span>
| <span style='color:#00B050'>40</span>
| '''9:30'''
| <span style='color:#FF0000'>8:28</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:30'''
| <span style='color:#FF0000'>10:42</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:35'''
| <span style='color:#FF0000'>6:12</span>
| <span style='color:#FF0000'>5:55</span>
| <span style='color:#00B050'>40</span>
| '''9:35'''
| <span style='color:#FF0000'>8:33</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:35'''
| <span style='color:#FF0000'>10:50</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:40'''
| <span style='color:#FF0000'>6:16</span>
| <span style='color:#FF0000'>6:00</span>
| <span style='color:#00B050'>40</span>
| '''9:40'''
| <span style='color:#FF0000'>8:37</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:40'''
| <span style='color:#FF0000'>10:56</span>
| <span style='color:#FF0000'>1:00</span>
| <span style='color:#00B050'>60</span>
| 
| 
| 
| 
|-
| '''6:45'''
| <span style='color:#FF0000'>6:21</span>
| <span style='color:#FF0000'>6:05</span>
| <span style='color:#00B050'>40</span>
| '''9:45'''
| <span style='color:#FF0000'>8:44</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:45'''
| <span style='color:#FF0000'>11:04</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| 
| 
| 
| 
|-
| '''6:50'''
| <span style='color:#FF0000'>6:26</span>
| <span style='color:#FF0000'>6:10</span>
| <span style='color:#00B050'>40</span>
| '''9:50'''
| <span style='color:#FF0000'>8:48</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:50'''
| <span style='color:#FF0000'>11:12</span>
| <span style='color:#FF0000'>0:30</span>
| <span style='color:#00B050'>30</span>
| 
| 
| 
| 
|-
| '''6:55'''
| <span style='color:#FF0000'>6:32</span>
| <span style='color:#FF0000'>6:15</span>
| <span style='color:#00B050'>40</span>
| '''9:55'''
| <span style='color:#FF0000'>8:55</span>
| <span style='color:#FF0000'>3:00</span>
| <span style='color:#00B050'>60</span>
| '''12:55'''
| <span style='color:#FF0000'>11:20</span>
| <span style='color:#FF0000'><span style='color:#FF0000'>0:30</span></span>
| <span style='color:#00B050'><span style='color:#00B050'>30</span></span>
| 
| 
| 
| 
|}