From Fellrnr.com, Running tips
1 Galloway Run Walk Paces
These paces are calculated from the details given in Galloway's book 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.
1.1 Marathon Paces (walking at 20:00 min/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 Marathon Paces (walking at 15:00 min/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
|
4:05
|
3:54
|
40
|
6:34
|
6:10
|
5:54
|
40
|
5:29
|
5:02
|
4:49
|
40
|
| 2:05:05
|
4:46
|
4:18
|
4:06
|
40
|
6:46
|
6:23
|
6:06
|
40
|
5:43
|
5:16
|
5:03
|
40
|
| 2:10:10
|
4:57
|
4:29
|
4:17
|
40
|
6:57
|
6:35
|
6:17
|
40
|
5:57
|
5:32
|
5:17
|
40
|
| 2:15:15
|
5:09
|
4:42
|
4:29
|
40
|
7:09
|
6:48
|
5:00
|
30
|
6:10
|
5:46
|
5:30
|
40
|
| 2:20:20
|
5:20
|
4:53
|
4:40
|
40
|
7:20
|
6:59
|
5:00
|
30
|
6:24
|
6:01
|
5:44
|
40
|
| 2:25:25
|
5:32
|
5:05
|
4:52
|
40
|
7:32
|
7:06
|
4:00
|
30
|
6:38
|
6:15
|
5:58
|
40
|
| 2:30:30
|
5:43
|
5:16
|
5:03
|
40
|
7:43
|
7:17
|
4:00
|
30
|
6:52
|
6:29
|
6:12
|
40
|
| 2:35:35
|
5:54
|
5:29
|
5:14
|
40
|
7:54
|
7:28
|
4:00
|
30
|
7:05
|
6:43
|
5:00
|
30
|
| 2:40:40
|
6:06
|
5:42
|
5:26
|
40
|
8:06
|
7:28
|
4:00
|
45
|
7:19
|
6:58
|
5:00
|
30
|
| 2:45:45
|
6:17
|
5:53
|
5:37
|
40
|
8:17
|
7:39
|
4:00
|
45
|
7:33
|
7:07
|
4:00
|
30
|
| 2:50:50
|
6:29
|
6:05
|
5:49
|
40
|
8:29
|
7:50
|
4:00
|
45
|
7:47
|
7:20
|
4:00
|
30
|
| 2:55:55
|
6:40
|
6:16
|
6:00
|
40
|
8:40
|
7:51
|
4:00
|
60
|
8:00
|
7:21
|
4:00
|
45
|
| 3:00:00
|
6:52
|
6:29
|
6:12
|
40
|
8:52
|
8:02
|
4:00
|
60
|
8:14
|
7:36
|
4:00
|
45
|
| 3:05:05
|
7:03
|
6:42
|
5:00
|
30
|
9:03
|
8:14
|
3:00
|
45
|
8:28
|
7:50
|
4:00
|
45
|
| 3:10:10
|
7:15
|
6:53
|
5:00
|
30
|
9:15
|
8:26
|
3:00
|
45
|
8:42
|
7:51
|
4:00
|
60
|
| 3:15:15
|
7:26
|
7:04
|
5:00
|
30
|
9:26
|
8:37
|
3:00
|
45
|
8:55
|
8:06
|
4:00
|
60
|
| 3:20:20
|
7:38
|
7:10
|
4:00
|
30
|
9:38
|
8:36
|
3:00
|
60
|
9:09
|
8:20
|
3:00
|
45
|
| 3:25:25
|
7:49
|
7:23
|
4:00
|
30
|
9:49
|
8:48
|
3:00
|
60
|
9:23
|
8:34
|
3:00
|
45
|
| 3:30:30
|
8:00
|
7:21
|
4:00
|
45
|
10:00
|
8:50
|
2:30
|
60
|
9:37
|
8:36
|
3:00
|
60
|
| 3:35:35
|
8:12
|
7:34
|
4:00
|
45
|
10:12
|
9:03
|
2:30
|
60
|
9:50
|
8:50
|
3:00
|
60
|
| 3:40:40
|
8:23
|
7:45
|
4:00
|
45
|
10:23
|
9:15
|
2:30
|
60
|
10:04
|
8:55
|
2:30
|
60
|
| 3:45:45
|
8:35
|
7:45
|
4:00
|
60
|
10:35
|
9:28
|
2:30
|
60
|
10:18
|
9:09
|
2:30
|
60
|
| 3:50:50
|
8:46
|
7:56
|
4:00
|
60
|
10:46
|
9:26
|
2:00
|
60
|
10:32
|
9:25
|
2:30
|
60
|
| 3:55:55
|
8:58
|
8:09
|
4:00
|
60
|
10:58
|
9:39
|
2:00
|
60
|
10:45
|
9:25
|
2:00
|
60
|
| 4:00:00
|
9:09
|
8:20
|
3:00
|
45
|
11:09
|
9:53
|
2:00
|
60
|
10:59
|
9:41
|
2:00
|
60
|
| 4:05:05
|
9:21
|
8:33
|
3:00
|
45
|
11:21
|
10:07
|
2:00
|
60
|
11:13
|
9:58
|
2:00
|
60
|
| 4:10:10
|
9:32
|
8:29
|
3:00
|
60
|
11:32
|
10:20
|
2:00
|
60
|
11:27
|
10:14
|
2:00
|
60
|
| 4:15:15
|
9:43
|
8:42
|
3:00
|
60
|
11:43
|
10:34
|
2:00
|
60
|
11:40
|
10:31
|
2:00
|
60
|
| 4:20:20
|
9:55
|
8:55
|
3:00
|
60
|
11:55
|
9:53
|
1:00
|
60
|
11:54
|
9:52
|
1:00
|
60
|
| 4:25:25
|
10:06
|
8:56
|
2:30
|
60
|
12:06
|
10:09
|
1:00
|
60
|
12:08
|
10:11
|
1:00
|
60
|
| 4:30:30
|
10:18
|
9:09
|
2:30
|
60
|
12:18
|
10:25
|
1:00
|
60
|
12:21
|
10:31
|
1:00
|
60
|
| 4:35:35
|
10:29
|
9:22
|
2:30
|
60
|
12:29
|
10:42
|
1:00
|
60
|
12:35
|
10:50
|
1:00
|
60
|
| 4:40:40
|
10:41
|
9:34
|
2:30
|
60
|
12:41
|
11:00
|
1:00
|
60
|
12:49
|
11:11
|
0:30
|
30
|
| 4:45:45
|
10:52
|
9:33
|
2:00
|
60
|
12:52
|
11:17
|
0:30
|
30
|
13:03
|
11:33
|
0:30
|
30
|
| 4:50:50
|
11:04
|
9:47
|
2:00
|
60
|
13:04
|
11:34
|
0:30
|
30
|
13:16
|
11:55
|
0:30
|
30
|
| 4:55:55
|
11:15
|
10:00
|
2:00
|
60
|
13:15
|
11:52
|
0:30
|
30
|
13:30
|
11:15
|
0:20
|
40
|
| 5:00:00
|
11:27
|
10:14
|
2:00
|
60
|
13:27
|
12:11
|
0:30
|
30
|
13:44
|
11:46
|
0:20
|
40
|
| 5:05:05
|
11:38
|
10:28
|
2:00
|
60
|
13:38
|
11:33
|
0:20
|
40
|
13:58
|
12:17
|
0:20
|
40
|
| 5:10:10
|
11:49
|
9:45
|
1:00
|
60
|
13:49
|
11:58
|
0:20
|
40
|
14:11
|
12:49
|
0:20
|
40
|
| 5:15:15
|
12:01
|
10:01
|
1:00
|
60
|
14:01
|
12:23
|
0:20
|
40
|
14:25
|
13:24
|
0:20
|
40
|
| 5:20:20
|
12:12
|
10:17
|
1:00
|
60
|
14:12
|
12:52
|
0:20
|
40
|
14:39
|
13:43
|
0:15
|
45
|
| 5:25:25
|
12:24
|
10:34
|
1:00
|
60
|
14:24
|
13:20
|
0:20
|
40
|
14:53
|
14:33
|
0:15
|
45
|
| 5:30:30
|
12:35
|
10:50
|
1:00
|
60
|
14:35
|
13:30
|
0:15
|
45
|
|
|
|
|
| 5:35:35
|
12:47
|
11:08
|
0:30
|
30
|
14:47
|
14:11
|
0:15
|
45
|
|
|
|
|
| 5:40:40
|
12:58
|
11:25
|
0:30
|
30
|
14:58
|
14:54
|
0:15
|
45
|
|
|
|
|
| 5:45:45
|
13:10
|
11:44
|
0:30
|
30
|
|
|
|
|
|
|
|
|
| 5:50:50
|
13:21
|
12:01
|
0:30
|
30
|
|
|
|
|
|
|
|
|
| 5:55:55
|
13:32
|
11:20
|
0:20
|
40
|
|
|
|
|
|
|
|
|
| 6:00:00
|
13:44
|
11:46
|
0:20
|
40
|
|
|
|
|
|
|
|
|
1.3 Run/Walk Paces (walking at 20:00 min/mile)
| 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
|
|
|
|
|
1.4 Run/Walk Paces (walking at 15:00 min/mile)
| 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
|
3:29
|
3:20
|
40
|
7:00
|
6:37
|
6:20
|
40
|
10:00
|
8:48
|
2:30
|
60
|
13:00
|
11:28
|
0:30
|
30
|
| 4:05
|
3:34
|
3:25
|
40
|
7:05
|
6:43
|
5:00
|
30
|
10:05
|
8:55
|
2:30
|
60
|
13:05
|
11:36
|
0:30
|
30
|
| 4:10
|
3:40
|
3:30
|
40
|
7:10
|
6:48
|
5:00
|
30
|
10:10
|
8:59
|
2:30
|
60
|
13:10
|
11:44
|
0:30
|
30
|
| 4:15
|
3:45
|
3:35
|
40
|
7:15
|
6:53
|
5:00
|
30
|
10:15
|
9:06
|
2:30
|
60
|
13:15
|
11:52
|
0:30
|
30
|
| 4:20
|
3:49
|
3:40
|
40
|
7:20
|
6:58
|
5:00
|
30
|
10:20
|
9:10
|
2:30
|
60
|
13:20
|
12:00
|
0:30
|
30
|
| 4:25
|
3:56
|
3:45
|
40
|
7:25
|
7:02
|
5:00
|
30
|
10:25
|
9:17
|
2:30
|
60
|
13:25
|
12:08
|
0:30
|
30
|
| 4:30
|
4:00
|
3:50
|
40
|
7:30
|
7:02
|
4:00
|
30
|
10:30
|
9:22
|
2:30
|
60
|
13:30
|
11:14
|
0:20
|
40
|
| 4:35
|
4:05
|
3:55
|
40
|
7:35
|
7:09
|
4:00
|
30
|
10:35
|
9:28
|
2:30
|
60
|
13:35
|
11:25
|
0:20
|
40
|
| 4:40
|
4:10
|
4:00
|
40
|
7:40
|
7:13
|
4:00
|
30
|
10:40
|
9:33
|
2:30
|
60
|
13:40
|
11:36
|
0:20
|
40
|
| 4:45
|
4:16
|
4:05
|
40
|
7:45
|
7:18
|
4:00
|
30
|
10:45
|
9:25
|
2:00
|
60
|
13:45
|
11:47
|
0:20
|
40
|
| 4:50
|
4:21
|
4:10
|
40
|
7:50
|
7:23
|
4:00
|
30
|
10:50
|
9:29
|
2:00
|
60
|
13:50
|
11:58
|
0:20
|
40
|
| 4:55
|
4:26
|
4:15
|
40
|
7:55
|
7:28
|
4:00
|
30
|
10:55
|
9:36
|
2:00
|
60
|
13:55
|
12:09
|
0:20
|
40
|
| 5:00
|
4:32
|
4:20
|
40
|
8:00
|
7:21
|
4:00
|
45
|
11:00
|
9:42
|
2:00
|
60
|
14:00
|
12:20
|
0:20
|
40
|
| 5:05
|
4:37
|
4:25
|
40
|
8:05
|
7:26
|
4:00
|
45
|
11:05
|
9:48
|
2:00
|
60
|
14:05
|
12:33
|
0:20
|
40
|
| 5:10
|
4:42
|
4:30
|
40
|
8:10
|
7:31
|
4:00
|
45
|
11:10
|
9:53
|
2:00
|
60
|
14:10
|
12:44
|
0:20
|
40
|
| 5:15
|
4:48
|
4:35
|
40
|
8:15
|
7:36
|
4:00
|
45
|
11:15
|
10:00
|
2:00
|
60
|
14:15
|
12:57
|
0:20
|
40
|
| 5:20
|
4:53
|
4:40
|
40
|
8:20
|
7:40
|
4:00
|
45
|
11:20
|
10:06
|
2:00
|
60
|
14:20
|
13:09
|
0:20
|
40
|
| 5:25
|
4:57
|
4:45
|
40
|
8:25
|
7:47
|
4:00
|
45
|
11:25
|
10:12
|
2:00
|
60
|
14:25
|
13:22
|
0:20
|
40
|
| 5:30
|
5:04
|
4:50
|
40
|
8:30
|
7:40
|
4:00
|
60
|
11:30
|
10:17
|
2:00
|
60
|
14:30
|
13:11
|
0:15
|
45
|
| 5:35
|
5:08
|
4:55
|
40
|
8:35
|
7:45
|
4:00
|
60
|
11:35
|
10:23
|
2:00
|
60
|
14:35
|
13:27
|
0:15
|
45
|
| 5:40
|
5:13
|
5:00
|
40
|
8:40
|
7:50
|
4:00
|
60
|
11:40
|
10:30
|
2:00
|
60
|
14:40
|
13:44
|
0:15
|
45
|
| 5:45
|
5:18
|
5:05
|
40
|
8:45
|
7:55
|
4:00
|
60
|
11:45
|
9:39
|
1:00
|
60
|
14:45
|
14:02
|
0:15
|
45
|
| 5:50
|
5:24
|
5:10
|
40
|
8:50
|
8:01
|
4:00
|
60
|
11:50
|
9:45
|
1:00
|
60
|
14:50
|
14:21
|
0:15
|
45
|
| 5:55
|
5:29
|
5:15
|
40
|
8:55
|
8:06
|
4:00
|
60
|
11:55
|
9:53
|
1:00
|
60
|
14:55
|
14:40
|
0:15
|
45
|
| 6:00
|
5:34
|
5:20
|
40
|
9:00
|
8:10
|
3:00
|
45
|
12:00
|
10:00
|
1:00
|
60
|
|
|
|
|
| 6:05
|
5:40
|
5:25
|
40
|
9:05
|
8:15
|
3:00
|
45
|
12:05
|
10:06
|
1:00
|
60
|
|
|
|
|
| 6:10
|
5:45
|
5:30
|
40
|
9:10
|
8:21
|
3:00
|
45
|
12:10
|
10:14
|
1:00
|
60
|
|
|
|
|
| 6:15
|
5:50
|
5:35
|
40
|
9:15
|
8:26
|
3:00
|
45
|
12:15
|
10:20
|
1:00
|
60
|
|
|
|
|
| 6:20
|
5:56
|
5:40
|
40
|
9:20
|
8:31
|
3:00
|
45
|
12:20
|
10:28
|
1:00
|
60
|
|
|
|
|
| 6:25
|
6:01
|
5:45
|
40
|
9:25
|
8:36
|
3:00
|
45
|
12:25
|
10:34
|
1:00
|
60
|
|
|
|
|
| 6:30
|
6:05
|
5:50
|
40
|
9:30
|
8:28
|
3:00
|
60
|
12:30
|
10:42
|
1:00
|
60
|
|
|
|
|
| 6:35
|
6:12
|
5:55
|
40
|
9:35
|
8:33
|
3:00
|
60
|
12:35
|
10:50
|
1:00
|
60
|
|
|
|
|
| 6:40
|
6:16
|
6:00
|
40
|
9:40
|
8:37
|
3:00
|
60
|
12:40
|
10:56
|
1:00
|
60
|
|
|
|
|
| 6:45
|
6:21
|
6:05
|
40
|
9:45
|
8:44
|
3:00
|
60
|
12:45
|
11:04
|
0:30
|
30
|
|
|
|
|
| 6:50
|
6:26
|
6:10
|
40
|
9:50
|
8:48
|
3:00
|
60
|
12:50
|
11:12
|
0:30
|
30
|
|
|
|
|
| 6:55
|
6:32
|
6:15
|
40
|
9:55
|
8:55
|
3:00
|
60
|
12:55
|
11:20
|
0:30
|
30
|
|
|
|
|
