Run 5 Walk 1

To use, look up your walking pace in the first column. Then find your running pace in the top row. The cell that is in that row and column will be the pace you will achieve if you do a 5 minute run and 1 minute walk. So if you run 9:00 and walk 15:00, your pace will be 9:39.

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

7:31

7:46

8:00

8:14

8:28

8:42

8:56

9:10

9:23

9:37

9:51

10:04

10:17

10:30

10:43

10:56

11:09

11:22

11:35

11:47

12:00

12:15

7:32

7:47

8:01

8:15

8:29

8:43

8:57

9:11

9:25

9:39

9:52

10:06

10:19

10:32

10:45

10:58

11:11

11:24

11:37

11:50

12:02

12:30

7:33

7:48

8:02

8:16

8:31

8:45

8:59

9:13

9:26

9:40

9:54

10:07

10:21

10:34

10:47

11:00

11:13

11:26

11:39

11:52

12:05

12:45

7:34

7:49

8:03

8:18

8:32

8:46

9:00

9:14

9:28

9:42

9:55

10:09

10:22

10:36

10:49

11:02

11:15

11:29

11:41

11:54

12:07

13:00

7:35

7:50

8:04

8:19

8:33

8:47

9:01

9:15

9:29

9:43

9:57

10:10

10:24

10:37

10:51

11:04

11:17

11:30

11:44

11:56

12:09

13:15

7:36

7:51

8:05

8:20

8:34

8:48

9:02

9:16

9:30

9:44

9:58

10:12

10:26

10:39

10:53

11:06

11:19

11:32

11:46

11:59

12:12

13:30

7:37

7:51

8:06

8:21

8:35

8:49

9:04

9:18

9:32

9:46

10:00

10:13

10:27

10:41

10:54

11:08

11:21

11:34

11:47

12:01

12:14

13:45

7:37

7:52

8:07

8:21

8:36

8:50

9:05

9:19

9:33

9:47

10:01

10:15

10:29

10:42

10:56

11:09

11:23

11:36

11:49

12:03

12:16

14:00

7:38

7:53

8:08

8:22

8:37

8:51

9:06

9:20

9:34

9:48

10:02

10:16

10:30

10:44

10:57

11:11

11:24

11:38

11:51

12:04

12:18

14:15

7:39

7:54

8:09

8:23

8:38

8:52

9:07

9:21

9:35

9:49

10:04

10:18

10:31

10:45

10:59

11:13

11:26

11:40

11:53

12:06

12:19

14:30

7:40

7:55

8:09

8:24

8:39

8:53

9:08

9:22

9:36

9:51

10:05

10:19

10:33

10:47

11:00

11:14

11:28

11:41

11:55

12:08

12:21

14:45

7:40

7:55

8:10

8:25

8:40

8:54

9:09

9:23

9:38

9:52

10:06

10:20

10:34

10:48

11:02

11:16

11:29

11:43

11:56

12:10

12:23

15:00

7:41

7:56

8:11

8:26

8:40

8:55

9:10

9:24

9:39

9:53

10:07

10:21

10:35

10:49

11:03

11:17

11:31

11:44

11:58

12:11

12:25

15:15

7:42

7:57

8:12

8:27

8:41

8:56

9:11

9:25

9:40

9:54

10:08

10:22

10:37

10:51

11:04

11:18

11:32

11:46

11:59

12:13

12:27

15:30

7:42

7:57

8:12

8:27

8:42

8:57

9:12

9:26

9:41

9:55

10:09

10:24

10:38

10:52

11:06

11:20

11:34

11:47

12:01

12:15

12:28

15:45

7:43

7:58

8:13

8:28

8:43

8:58

9:12

9:27

9:42

9:56

10:10

10:25

10:39

10:53

11:07

11:21

11:35

11:49

12:02

12:16

12:30

16:00

7:43

7:59

8:14

8:29

8:44

8:58

9:13

9:28

9:42

9:57

10:11

10:26

10:40

10:54

11:08

11:22

11:36

11:50

12:04

12:18

12:31

16:15

7:44

7:59

8:14

8:29

8:44

8:59

9:14

9:29

9:43

9:58

10:12

10:27

10:41

10:55

11:09

11:24

11:38

11:51

12:05

12:19

12:33

16:30

7:45

8:00

8:15

8:30

8:45

9:00

9:15

9:30

9:44

9:59

10:13

10:28

10:42

10:56

11:11

11:25

11:39

11:53

12:07

12:21

12:34

16:45

7:45

8:00

8:16

8:31

8:46

9:01

9:16

9:30

9:45

10:00

10:14

10:29

10:43

10:58

11:12

11:26

11:40

11:54

12:08

12:22

12:36

17:00

7:46

8:01

8:16

8:31

8:46

9:01

9:16

9:31

9:46

10:01

10:15

10:30

10:44

10:59

11:13

11:27

11:41

11:55

12:09

12:23

12:37

17:15

7:46

8:02

8:17

8:32

8:47

9:02

9:17

9:32

9:47

10:01

10:16

10:31

10:45

11:00

11:14

11:28

11:42

11:57

12:11

12:25

12:38

17:30

7:47

8:02

8:17

8:33

8:48

9:03

9:18

9:33

9:48

10:02

10:17

10:32

10:46

11:01

11:15

11:29

11:44

11:58

12:12

12:26

12:40

17:45

7:47

8:03

8:18

8:33

8:48

9:03

9:19

9:33

9:48

10:03

10:18

10:33

10:47

11:02

11:16

11:30

11:45

11:59

12:13

12:27

12:41

18:00

7:48

8:03

8:18

8:34

8:49

9:04

9:19

9:34

9:49

10:04

10:19

10:33

10:48

11:03

11:17

11:31

11:46

12:00

12:14

12:28

12:42

18:15

7:48

8:04

8:19

8:34

8:50

9:05

9:20

9:35

9:50

10:05

10:20

10:34

10:49

11:03

11:18

11:32

11:47

12:01

12:15

12:29

12:44

18:30

7:49

8:04

8:20

8:35

8:50

9:05

9:20

9:36

9:51

10:05

10:20

10:35

10:50

11:04

11:19

11:33

11:48

12:02

12:16

12:31

12:45

18:45

7:49

8:05

8:20

8:35

8:51

9:06

9:21

9:36

9:51

10:06

10:21

10:36

10:51

11:05

11:20

11:34

11:49

12:03

12:18

12:32

12:46

19:00

7:49

8:05

8:20

8:36

8:51

9:07

9:22

9:37

9:52

10:07

10:22

10:37

10:51

11:06

11:21

11:35

11:50

12:04

12:19

12:33

12:47

19:15

7:50

8:05

8:21

8:36

8:52

9:07

9:22

9:38

9:53

10:08

10:23

10:37

10:52

11:07

11:22

11:36

11:51

12:05

12:20

12:34

12:48

19:30

7:50

8:06

8:21

8:37

8:52

9:08

9:23

9:38

9:53

10:08

10:23

10:38

10:53

11:08

11:22

11:37

11:52

12:06

12:21

12:35

12:49

19:45

7:51

8:06

8:22

8:37

8:53

9:08

9:23

9:39

9:54

10:09

10:24

10:39

10:54

11:09

11:23

11:38

11:53

12:07

12:22

12:36

12:50

20:00

7:51

8:07

8:22

8:38

8:53

9:09

9:24

9:39

9:54

10:10

10:25

10:40

10:55

11:09

11:24

11:39

11:54

12:08

12:23

12:37

12:51