Galloway-Paces

1 Galloway Run Walk Paces

These paces are calculated from the details given in Galloway's book The Run-Walk-Run Method. In all cases I've assumed you are walking at 20:00 min/mile pace (3 MPH).

1.1 Marathon Paces

These are the 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.

	Race				Training (+2 minutes)				Training (+20%)
Marathon Time	Marathon Pace	Run Pace	Run Time	Walk Time	Training Pace	Run Pace	Run Time	Walk Time	Training Pace	Run Pace	Run Time	Walk Time
2:00:00	4:34	4:02	3:54	40	6:34	6:07	5:54	40	5:29	4:59	4:49	40
2:05:05	4:46	4:15	4:06	40	6:46	6:18	6:06	40	5:43	5:13	5:03	40
2:10:10	4:57	4:26	4:17	40	6:57	6:31	6:17	40	5:57	5:27	5:17	40
2:15:15	5:09	4:38	4:29	40	7:09	6:43	5:00	30	6:10	5:42	5:30	40
2:20:20	5:20	4:49	4:40	40	7:20	6:54	5:00	30	6:24	5:56	5:44	40
2:25:25	5:32	5:02	4:52	40	7:32	6:59	4:00	30	6:38	6:10	5:58	40
2:30:30	5:43	5:13	5:03	40	7:43	7:10	4:00	30	6:52	6:24	6:12	40
2:35:35	5:54	5:26	5:14	40	7:54	7:21	4:00	30	7:05	6:40	5:00	30
2:40:40	6:06	5:37	5:26	40	8:06	7:17	4:00	45	7:19	6:53	5:00	30
2:45:45	6:17	5:50	5:37	40	8:17	7:28	4:00	45	7:33	7:01	4:00	30
2:50:50	6:29	6:01	5:49	40	8:29	7:39	4:00	45	7:47	7:13	4:00	30
2:55:55	6:40	6:13	6:00	40	8:40	7:36	4:00	60	8:00	7:12	4:00	45
3:00:00	6:52	6:24	6:12	40	8:52	7:47	4:00	60	8:14	7:24	4:00	45
3:05:05	7:03	6:37	5:00	30	9:03	7:58	3:00	45	8:28	7:39	4:00	45
3:10:10	7:15	6:48	5:00	30	9:15	8:09	3:00	45	8:42	7:37	4:00	60
3:15:15	7:26	6:59	5:00	30	9:26	8:20	3:00	45	8:55	7:50	4:00	60
3:20:20	7:38	7:04	4:00	30	9:38	8:12	3:00	60	9:09	8:04	3:00	45
3:25:25	7:49	7:15	4:00	30	9:49	8:23	3:00	60	9:23	8:17	3:00	45
3:30:30	8:00	7:12	4:00	45	10:00	8:20	2:30	60	9:37	8:12	3:00	60
3:35:35	8:12	7:23	4:00	45	10:12	8:31	2:30	60	9:50	8:25	3:00	60
3:40:40	8:23	7:34	4:00	45	10:23	8:44	2:30	60	10:04	8:25	2:30	60
3:45:45	8:35	7:31	4:00	60	10:35	8:55	2:30	60	10:18	8:37	2:30	60
3:50:50	8:46	7:42	4:00	60	10:46	8:45	2:00	60	10:32	8:52	2:30	60
3:55:55	8:58	7:53	4:00	60	10:58	8:56	2:00	60	10:45	8:44	2:00	60
4:00:00	9:09	8:04	3:00	45	11:09	9:07	2:00	60	10:59	8:58	2:00	60
4:05:05	9:21	8:15	3:00	45	11:21	9:20	2:00	60	11:13	9:12	2:00	60
4:10:10	9:32	8:07	3:00	60	11:32	9:31	2:00	60	11:27	9:26	2:00	60
4:15:15	9:43	8:18	3:00	60	11:43	9:42	2:00	60	11:40	9:39	2:00	60
4:20:20	9:55	8:29	3:00	60	11:55	8:29	1:00	60	11:54	8:28	1:00	60
4:25:25	10:06	8:26	2:30	60	12:06	8:40	1:00	60	12:08	8:42	1:00	60
4:30:30	10:18	8:37	2:30	60	12:18	8:53	1:00	60	12:21	8:56	1:00	60
4:35:35	10:29	8:48	2:30	60	12:29	9:04	1:00	60	12:35	9:10	1:00	60
4:40:40	10:41	8:59	2:30	60	12:41	9:17	1:00	60	12:49	9:26	0:30	30
4:45:45	10:52	8:52	2:00	60	12:52	9:29	0:30	30	13:03	9:41	0:30	30
4:50:50	11:04	9:03	2:00	60	13:04	9:42	0:30	30	13:16	9:56	0:30	30
4:55:55	11:15	9:14	2:00	60	13:15	9:55	0:30	30	13:30	8:12	0:20	40
5:00:00	11:27	9:26	2:00	60	13:27	10:07	0:30	30	13:44	8:26	0:20	40
5:05:05	11:38	9:37	2:00	60	13:38	8:20	0:20	40	13:58	8:42	0:20	40
5:10:10	11:49	8:23	1:00	60	13:49	8:33	0:20	40	14:11	8:59	0:20	40
5:15:15	12:01	8:36	1:00	60	14:01	8:47	0:20	40	14:25	9:15	0:20	40
5:20:20	12:12	8:47	1:00	60	14:12	8:59	0:20	40	14:39	8:07	0:15	45
5:25:25	12:24	8:59	1:00	60	14:24	9:14	0:20	40	14:53	8:25	0:15	45
5:30:30	12:35	9:10	1:00	60	14:35	8:02	0:15	45	15:06	8:44	0:15	45
5:35:35	12:47	9:23	0:30	30	14:47	8:17	0:15	45	15:20	9:01	0:15	45
5:40:40	12:58	9:36	0:30	30	14:58	8:33	0:15	45	15:34	7:23	0:10	50
5:45:45	13:10	9:48	0:30	30	15:10	8:47	0:15	45	15:48	7:42	0:10	50
5:50:50	13:21	10:01	0:30	30	15:21	9:03	0:15	45	16:01	8:02	0:10	50
5:55:55	13:32	8:14	0:20	40	15:32	7:21	0:10	50	16:15	8:23	0:10	50
6:00:00	13:44	8:26	0:20	40	15:44	7:37	0:10	50	16:29	8:47	0:10	50

1.2 Running Paces

Target Pace	Run Pace	Run Time	Walk Time	Target Pace	Run Pace	Run Time	Walk Time	Target Pace	Run Pace	Run Time	Walk Time	Target Pace	Run Pace	Run Time	Walk Time	Target Pace	Run Pace	Run Time	Walk Time
4:00	3:27	3:20	40	7:00	6:32	6:20	40	10:00	8:20	2:30	60	13:00	9:37	0:30	30	16:00	7:59	0:10	50
4:05	3:32	3:25	40	7:05	6:39	5:00	30	10:05	8:25	2:30	60	13:05	9:42	0:30	30	16:05	8:07	0:10	50
4:10	3:37	3:30	40	7:10	6:43	5:00	30	10:10	8:29	2:30	60	13:10	9:48	0:30	30	16:10	8:15	0:10	50
4:15	3:41	3:35	40	7:15	6:48	5:00	30	10:15	8:34	2:30	60	13:15	9:53	0:30	30	16:15	8:23	0:10	50
4:20	3:48	3:40	40	7:20	6:53	5:00	30	10:20	8:39	2:30	60	13:20	10:00	0:30	30	16:20	8:31	0:10	50
4:25	3:52	3:45	40	7:25	6:58	5:00	30	10:25	8:44	2:30	60	13:25	10:06	0:30	30	16:25	8:39	0:10	50
4:30	3:57	3:50	40	7:30	6:58	4:00	30	10:30	8:48	2:30	60	13:30	8:10	0:20	40	16:30	8:47	0:10	50
4:35	4:02	3:55	40	7:35	7:02	4:00	30	10:35	8:53	2:30	60	13:35	8:17	0:20	40	16:35	8:56	0:10	50
4:40	4:08	4:00	40	7:40	7:07	4:00	30	10:40	8:59	2:30	60	13:40	8:21	0:20	40	16:40	9:06	0:10	50
4:45	4:13	4:05	40	7:45	7:12	4:00	30	10:45	8:44	2:00	60	13:45	8:28	0:20	40	16:45	9:14	0:10	50
4:50	4:18	4:10	40	7:50	7:17	4:00	30	10:50	8:48	2:00	60	13:50	8:33	0:20	40	16:50	9:23	0:10	50
4:55	4:23	4:15	40	7:55	7:21	4:00	30	10:55	8:53	2:00	60	13:55	8:39	0:20	40	16:55	9:33	0:10	50
5:00	4:29	4:20	40	8:00	7:10	4:00	45	11:00	8:58	2:00	60	14:00	8:45	0:20	40	17:00	6:24	0:05	55
5:05	4:34	4:25	40	8:05	7:15	4:00	45	11:05	9:03	2:00	60	14:05	8:50	0:20	40	17:05	6:34	0:05	55
5:10	4:38	4:30	40	8:10	7:21	4:00	45	11:10	9:09	2:00	60	14:10	8:56	0:20	40	17:10	6:42	0:05	55
5:15	4:45	4:35	40	8:15	7:26	4:00	45	11:15	9:14	2:00	60	14:15	9:03	0:20	40	17:15	6:51	0:05	55
5:20	4:49	4:40	40	8:20	7:31	4:00	45	11:20	9:18	2:00	60	14:20	9:09	0:20	40	17:20	7:01	0:05	55
5:25	4:54	4:45	40	8:25	7:36	4:00	45	11:25	9:23	2:00	60	14:25	9:15	0:20	40	17:25	7:12	0:05	55
5:30	4:59	4:50	40	8:30	7:26	4:00	60	11:30	9:28	2:00	60	14:30	7:56	0:15	45	17:30	7:21	0:05	55
5:35	5:05	4:55	40	8:35	7:31	4:00	60	11:35	9:34	2:00	60	14:35	8:02	0:15	45	17:35	7:32	0:05	55
5:40	5:10	5:00	40	8:40	7:36	4:00	60	11:40	9:39	2:00	60	14:40	8:09	0:15	45	17:40	7:43	0:05	55
5:45	5:15	5:05	40	8:45	7:40	4:00	60	11:45	8:18	1:00	60	14:45	8:15	0:15	45	17:45	7:56	0:05	55
5:50	5:20	5:10	40	8:50	7:45	4:00	60	11:50	8:23	1:00	60	14:50	8:21	0:15	45	17:50	8:07	0:05	55
5:55	5:26	5:15	40	8:55	7:50	4:00	60	11:55	8:29	1:00	60	14:55	8:28	0:15	45	17:55	8:20	0:05	55
6:00	5:31	5:20	40	9:00	7:55	3:00	45	12:00	8:34	1:00	60	15:00	8:34	0:15	45	18:00	8:34	0:05	55
6:05	5:35	5:25	40	9:05	7:59	3:00	45	12:05	8:39	1:00	60	15:05	8:40	0:15	45
6:10	5:42	5:30	40	9:10	8:04	3:00	45	12:10	8:44	1:00	60	15:10	8:47	0:15	45
6:15	5:46	5:35	40	9:15	8:09	3:00	45	12:15	8:50	1:00	60	15:15	8:53	0:15	45
6:20	5:51	5:40	40	9:20	8:14	3:00	45	12:20	8:55	1:00	60	15:20	9:01	0:15	45
6:25	5:56	5:45	40	9:25	8:18	3:00	45	12:25	8:59	1:00	60	15:25	9:07	0:15	45
6:30	6:02	5:50	40	9:30	8:04	3:00	60	12:30	9:06	1:00	60	15:30	7:17	0:10	50
6:35	6:07	5:55	40	9:35	8:09	3:00	60	12:35	9:10	1:00	60	15:35	7:24	0:10	50
6:40	6:12	6:00	40	9:40	8:14	3:00	60	12:40	9:15	1:00	60	15:40	7:31	0:10	50
6:45	6:16	6:05	40	9:45	8:20	3:00	60	12:45	9:22	0:30	30	15:45	7:37	0:10	50
6:50	6:23	6:10	40	9:50	8:25	3:00	60	12:50	9:26	0:30	30	15:50	7:45	0:10	50
6:55	6:28	6:15	40	9:55	8:29	3:00	60	12:55	9:31	0:30	30	15:55	7:51	0:10	50