Run 20 Walk 1

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

Walk\\Run

7:00

7:15

7:30

7:45

8:00

8:15

8:30

8:45

9:00

9:15

9:30

9:45

10:00

10:15

10:30

10:45

11:00

11:15

11:30

11:45

12:00

12:00

7:09

7:23

7:38

7:53

8:08

8:22

8:37

8:52

9:07

9:21

9:36

9:50

10:05

10:19

10:34

10:48

11:03

11:17

11:31

11:46

12:00

12:15

7:09

7:24

7:38

7:53

8:08

8:23

8:38

8:52

9:07

9:22

9:36

9:51

10:05

10:20

10:34

10:49

11:03

11:18

11:32

11:46

12:01

12:30

7:09

7:24

7:39

7:54

8:08

8:23

8:38

8:53

9:07

9:22

9:37

9:51

10:06

10:20

10:35

10:49

11:04

11:18

11:33

11:47

12:01

12:45

7:09

7:24

7:39

7:54

8:09

8:23

8:38

8:53

9:08

9:22

9:37

9:52

10:06

10:21

10:35

10:50

11:04

11:19

11:33

11:48

12:02

13:00

7:09

7:24

7:39

7:54

8:09

8:24

8:39

8:53

9:08

9:23

9:37

9:52

10:07

10:21

10:36

10:50

11:05

11:19

11:34

11:48

12:03

13:15

7:10

7:25

7:39

7:54

8:09

8:24

8:39

8:54

9:08

9:23

9:38

9:52

10:07

10:22

10:36

10:51

11:05

11:20

11:34

11:49

12:03

13:30

7:10

7:25

7:40

7:55

8:09

8:24

8:39

8:54

9:09

9:23

9:38

9:53

10:08

10:22

10:37

10:51

11:06

11:20

11:35

11:49

12:04

13:45

7:10

7:25

7:40

7:55

8:10

8:25

8:39

8:54

9:09

9:24

9:39

9:53

10:08

10:23

10:37

10:52

11:06

11:21

11:35

11:50

12:04

14:00

7:10

7:25

7:40

7:55

8:10

8:25

8:40

8:55

9:09

9:24

9:39

9:54

10:08

10:23

10:38

10:52

11:07

11:21

11:36

11:50

12:05

14:15

7:10

7:25

7:40

7:55

8:10

8:25

8:40

8:55

9:10

9:24

9:39

9:54

10:09

10:23

10:38

10:53

11:07

11:22

11:36

11:51

12:05

14:30

7:11

7:26

7:41

7:56

8:10

8:25

8:40

8:55

9:10

9:25

9:40

9:54

10:09

10:24

10:38

10:53

11:08

11:22

11:37

11:51

12:06

14:45

7:11

7:26

7:41

7:56

8:11

8:26

8:41

8:55

9:10

9:25

9:40

9:55

10:09

10:24

10:39

10:53

11:08

11:23

11:37

11:52

12:06

15:00

7:11

7:26

7:41

7:56

8:11

8:26

8:41

8:56

9:10

9:25

9:40

9:55

10:10

10:24

10:39

10:54

11:08

11:23

11:38

11:52

12:07

15:15

7:11

7:26

7:41

7:56

8:11

8:26

8:41

8:56

9:11

9:26

9:40

9:55

10:10

10:25

10:39

10:54

11:09

11:24

11:38

11:53

12:07

15:30

7:11

7:26

7:41

7:56

8:11

8:26

8:41

8:56

9:11

9:26

9:41

9:56

10:10

10:25

10:40

10:55

11:09

11:24

11:39

11:53

12:08

15:45

7:11

7:26

7:42

7:57

8:12

8:26

8:41

8:56

9:11

9:26

9:41

9:56

10:11

10:25

10:40

10:55

11:10

11:24

11:39

11:54

12:08

16:00

7:12

7:27

7:42

7:57

8:12

8:27

8:42

8:57

9:11

9:26

9:41

9:56

10:11

10:26

10:40

10:55

11:10

11:25

11:39

11:54

12:09

16:15

7:12

7:27

7:42

7:57

8:12

8:27

8:42

8:57

9:12

9:27

9:42

9:56

10:11

10:26

10:41

10:56

11:10

11:25

11:40

11:54

12:09

16:30

7:12

7:27

7:42

7:57

8:12

8:27

8:42

8:57

9:12

9:27

9:42

9:57

10:11

10:26

10:41

10:56

11:11

11:25

11:40

11:55

12:09

16:45

7:12

7:27

7:42

7:57

8:12

8:27

8:42

8:57

9:12

9:27

9:42

9:57

10:12

10:27

10:41

10:56

11:11

11:26

11:40

11:55

12:10

17:00

7:12

7:27

7:42

7:57

8:12

8:27

8:42

8:57

9:12

9:27

9:42

9:57

10:12

10:27

10:42

10:56

11:11

11:26

11:41

11:56

12:10

17:15

7:12

7:27

7:42

7:58

8:13

8:28

8:43

8:58

9:13

9:28

9:42

9:57

10:12

10:27

10:42

10:57

11:12

11:26

11:41

11:56

12:11

17:30

7:12

7:27

7:43

7:58

8:13

8:28

8:43

8:58

9:13

9:28

9:43

9:58

10:13

10:27

10:42

10:57

11:12

11:27

11:41

11:56

12:11

17:45

7:12

7:28

7:43

7:58

8:13

8:28

8:43

8:58

9:13

9:28

9:43

9:58

10:13

10:28

10:42

10:57

11:12

11:27

11:42

11:57

12:11

18:00

7:13

7:28

7:43

7:58

8:13

8:28

8:43

8:58

9:13

9:28

9:43

9:58

10:13

10:28

10:43

10:58

11:12

11:27

11:42

11:57

12:12

18:15

7:13

7:28

7:43

7:58

8:13

8:28

8:43

8:58

9:13

9:28

9:43

9:58

10:13

10:28

10:43

10:58

11:13

11:28

11:42

11:57

12:12

18:30

7:13

7:28

7:43

7:58

8:13

8:28

8:43

8:59

9:14

9:29

9:44

9:58

10:13

10:28

10:43

10:58

11:13

11:28

11:43

11:57

12:12

18:45

7:13

7:28

7:43

7:58

8:13

8:29

8:44

8:59

9:14

9:29

9:44

9:59

10:14

10:29

10:43

10:58

11:13

11:28

11:43

11:58

12:13

19:00

7:13

7:28

7:43

7:58

8:14

8:29

8:44

8:59

9:14

9:29

9:44

9:59

10:14

10:29

10:44

10:59

11:14

11:28

11:43

11:58

12:13

19:15

7:13

7:28

7:43

7:59

8:14

8:29

8:44

8:59

9:14

9:29

9:44

9:59

10:14

10:29

10:44

10:59

11:14

11:29

11:43

11:58

12:13

19:30

7:13

7:28

7:44

7:59

8:14

8:29

8:44

8:59

9:14

9:29

9:44

9:59

10:14

10:29

10:44

10:59

11:14

11:29

11:44

11:59

12:13

19:45

7:13

7:29

7:44

7:59

8:14

8:29

8:44

8:59

9:14

9:29

9:44

9:59

10:14

10:29

10:44

10:59

11:14

11:29

11:44

11:59

12:14

20:00

7:13

7:29

7:44

7:59

8:14

8:29

8:44

8:59

9:15

9:30

9:45

10:00

10:15

10:30

10:45

11:00

11:14

11:29

11:44

11:59

12:14