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From Fellrnr.com, Running tips
Created page with "=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]. In all cases I've..."
=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]. In all cases I've assumed you are walking at 20:00 min/mile pace (3 MPH).
==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.
{| class="wikitable"
!
! colspan="4"|Race
! colspan="4"|Training (+2 minutes)
! colspan="4"|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
|-
| style="background-color: #CCECFF;" |3:00:00
| style="background-color: #CCECFF;" |6:52
| style="background-color: #CCECFF;" |6:24
| style="background-color: #CCECFF;" |6:12
| style="background-color: #CCECFF;" |40
| style="background-color: #CCECFF;" |8:52
| style="background-color: #CCECFF;" |7:47
| style="background-color: #CCECFF;" |4:00
| style="background-color: #CCECFF;" |60
| style="background-color: #CCECFF;" |8:14
| style="background-color: #CCECFF;" |7:24
| style="background-color: #CCECFF;" |4:00
| style="background-color: #CCECFF;" |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
|-
| style="background-color: #CCECFF;" |4:00:00
| style="background-color: #CCECFF;" |9:09
| style="background-color: #CCECFF;" |8:04
| style="background-color: #CCECFF;" |3:00
| style="background-color: #CCECFF;" |45
| style="background-color: #CCECFF;" |11:09
| style="background-color: #CCECFF;" |9:07
| style="background-color: #CCECFF;" |2:00
| style="background-color: #CCECFF;" |60
| style="background-color: #CCECFF;" |10:59
| style="background-color: #CCECFF;" |8:58
| style="background-color: #CCECFF;" |2:00
| style="background-color: #CCECFF;" |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
|-
| style="background-color: #CCECFF;" |5:00:00
| style="background-color: #CCECFF;" |11:27
| style="background-color: #CCECFF;" |9:26
| style="background-color: #CCECFF;" |2:00
| style="background-color: #CCECFF;" |60
| style="background-color: #CCECFF;" |13:27
| style="background-color: #CCECFF;" |10:07
| style="background-color: #CCECFF;" |0:30
| style="background-color: #CCECFF;" |30
| style="background-color: #CCECFF;" |13:44
| style="background-color: #CCECFF;" |8:26
| style="background-color: #CCECFF;" |0:20
| style="background-color: #CCECFF;" |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
|-
| style="background-color: #CCECFF;" |6:00:00
| style="background-color: #CCECFF;" |13:44
| style="background-color: #CCECFF;" |8:26
| style="background-color: #CCECFF;" |0:20
| style="background-color: #CCECFF;" |40
| style="background-color: #CCECFF;" |15:44
| style="background-color: #CCECFF;" |7:37
| style="background-color: #CCECFF;" |0:10
| style="background-color: #CCECFF;" |50
| style="background-color: #CCECFF;" |16:29
| style="background-color: #CCECFF;" |8:47
| style="background-color: #CCECFF;" |0:10
| style="background-color: #CCECFF;" |50
|}
==Running Paces==
{| class="wikitable"
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
|-
| style="background-color: #CCECFF;" |4:00
| 3:27
| 3:20
| 40
| style="background-color: #CCECFF;" |7:00
| 6:32
| 6:20
| 40
| style="background-color: #CCECFF;" |10:00
| 8:20
| 2:30
| 60
| style="background-color: #CCECFF;" |13:00
| 9:37
| 0:30
| 30
| style="background-color: #CCECFF;" |16:00
| 7:59
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:05
| 3:32
| 3:25
| 40
| style="background-color: #CCECFF;" |7:05
| 6:39
| 5:00
| 30
| style="background-color: #CCECFF;" |10:05
| 8:25
| 2:30
| 60
| style="background-color: #CCECFF;" |13:05
| 9:42
| 0:30
| 30
| style="background-color: #CCECFF;" |16:05
| 8:07
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:10
| 3:37
| 3:30
| 40
| style="background-color: #CCECFF;" |7:10
| 6:43
| 5:00
| 30
| style="background-color: #CCECFF;" |10:10
| 8:29
| 2:30
| 60
| style="background-color: #CCECFF;" |13:10
| 9:48
| 0:30
| 30
| style="background-color: #CCECFF;" |16:10
| 8:15
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:15
| 3:41
| 3:35
| 40
| style="background-color: #CCECFF;" |7:15
| 6:48
| 5:00
| 30
| style="background-color: #CCECFF;" |10:15
| 8:34
| 2:30
| 60
| style="background-color: #CCECFF;" |13:15
| 9:53
| 0:30
| 30
| style="background-color: #CCECFF;" |16:15
| 8:23
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:20
| 3:48
| 3:40
| 40
| style="background-color: #CCECFF;" |7:20
| 6:53
| 5:00
| 30
| style="background-color: #CCECFF;" |10:20
| 8:39
| 2:30
| 60
| style="background-color: #CCECFF;" |13:20
| 10:00
| 0:30
| 30
| style="background-color: #CCECFF;" |16:20
| 8:31
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:25
| 3:52
| 3:45
| 40
| style="background-color: #CCECFF;" |7:25
| 6:58
| 5:00
| 30
| style="background-color: #CCECFF;" |10:25
| 8:44
| 2:30
| 60
| style="background-color: #CCECFF;" |13:25
| 10:06
| 0:30
| 30
| style="background-color: #CCECFF;" |16:25
| 8:39
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:30
| 3:57
| 3:50
| 40
| style="background-color: #CCECFF;" |7:30
| 6:58
| 4:00
| 30
| style="background-color: #CCECFF;" |10:30
| 8:48
| 2:30
| 60
| style="background-color: #CCECFF;" |13:30
| 8:10
| 0:20
| 40
| style="background-color: #CCECFF;" |16:30
| 8:47
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:35
| 4:02
| 3:55
| 40
| style="background-color: #CCECFF;" |7:35
| 7:02
| 4:00
| 30
| style="background-color: #CCECFF;" |10:35
| 8:53
| 2:30
| 60
| style="background-color: #CCECFF;" |13:35
| 8:17
| 0:20
| 40
| style="background-color: #CCECFF;" |16:35
| 8:56
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:40
| 4:08
| 4:00
| 40
| style="background-color: #CCECFF;" |7:40
| 7:07
| 4:00
| 30
| style="background-color: #CCECFF;" |10:40
| 8:59
| 2:30
| 60
| style="background-color: #CCECFF;" |13:40
| 8:21
| 0:20
| 40
| style="background-color: #CCECFF;" |16:40
| 9:06
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:45
| 4:13
| 4:05
| 40
| style="background-color: #CCECFF;" |7:45
| 7:12
| 4:00
| 30
| style="background-color: #CCECFF;" |10:45
| 8:44
| 2:00
| 60
| style="background-color: #CCECFF;" |13:45
| 8:28
| 0:20
| 40
| style="background-color: #CCECFF;" |16:45
| 9:14
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:50
| 4:18
| 4:10
| 40
| style="background-color: #CCECFF;" |7:50
| 7:17
| 4:00
| 30
| style="background-color: #CCECFF;" |10:50
| 8:48
| 2:00
| 60
| style="background-color: #CCECFF;" |13:50
| 8:33
| 0:20
| 40
| style="background-color: #CCECFF;" |16:50
| 9:23
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:55
| 4:23
| 4:15
| 40
| style="background-color: #CCECFF;" |7:55
| 7:21
| 4:00
| 30
| style="background-color: #CCECFF;" |10:55
| 8:53
| 2:00
| 60
| style="background-color: #CCECFF;" |13:55
| 8:39
| 0:20
| 40
| style="background-color: #CCECFF;" |16:55
| 9:33
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |5:00
| 4:29
| 4:20
| 40
| style="background-color: #CCECFF;" |8:00
| 7:10
| 4:00
| 45
| style="background-color: #CCECFF;" |11:00
| 8:58
| 2:00
| 60
| style="background-color: #CCECFF;" |14:00
| 8:45
| 0:20
| 40
| style="background-color: #CCECFF;" |17:00
| 6:24
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:05
| 4:34
| 4:25
| 40
| style="background-color: #CCECFF;" |8:05
| 7:15
| 4:00
| 45
| style="background-color: #CCECFF;" |11:05
| 9:03
| 2:00
| 60
| style="background-color: #CCECFF;" |14:05
| 8:50
| 0:20
| 40
| style="background-color: #CCECFF;" |17:05
| 6:34
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:10
| 4:38
| 4:30
| 40
| style="background-color: #CCECFF;" |8:10
| 7:21
| 4:00
| 45
| style="background-color: #CCECFF;" |11:10
| 9:09
| 2:00
| 60
| style="background-color: #CCECFF;" |14:10
| 8:56
| 0:20
| 40
| style="background-color: #CCECFF;" |17:10
| 6:42
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:15
| 4:45
| 4:35
| 40
| style="background-color: #CCECFF;" |8:15
| 7:26
| 4:00
| 45
| style="background-color: #CCECFF;" |11:15
| 9:14
| 2:00
| 60
| style="background-color: #CCECFF;" |14:15
| 9:03
| 0:20
| 40
| style="background-color: #CCECFF;" |17:15
| 6:51
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:20
| 4:49
| 4:40
| 40
| style="background-color: #CCECFF;" |8:20
| 7:31
| 4:00
| 45
| style="background-color: #CCECFF;" |11:20
| 9:18
| 2:00
| 60
| style="background-color: #CCECFF;" |14:20
| 9:09
| 0:20
| 40
| style="background-color: #CCECFF;" |17:20
| 7:01
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:25
| 4:54
| 4:45
| 40
| style="background-color: #CCECFF;" |8:25
| 7:36
| 4:00
| 45
| style="background-color: #CCECFF;" |11:25
| 9:23
| 2:00
| 60
| style="background-color: #CCECFF;" |14:25
| 9:15
| 0:20
| 40
| style="background-color: #CCECFF;" |17:25
| 7:12
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:30
| 4:59
| 4:50
| 40
| style="background-color: #CCECFF;" |8:30
| 7:26
| 4:00
| 60
| style="background-color: #CCECFF;" |11:30
| 9:28
| 2:00
| 60
| style="background-color: #CCECFF;" |14:30
| 7:56
| 0:15
| 45
| style="background-color: #CCECFF;" |17:30
| 7:21
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:35
| 5:05
| 4:55
| 40
| style="background-color: #CCECFF;" |8:35
| 7:31
| 4:00
| 60
| style="background-color: #CCECFF;" |11:35
| 9:34
| 2:00
| 60
| style="background-color: #CCECFF;" |14:35
| 8:02
| 0:15
| 45
| style="background-color: #CCECFF;" |17:35
| 7:32
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:40
| 5:10
| 5:00
| 40
| style="background-color: #CCECFF;" |8:40
| 7:36
| 4:00
| 60
| style="background-color: #CCECFF;" |11:40
| 9:39
| 2:00
| 60
| style="background-color: #CCECFF;" |14:40
| 8:09
| 0:15
| 45
| style="background-color: #CCECFF;" |17:40
| 7:43
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:45
| 5:15
| 5:05
| 40
| style="background-color: #CCECFF;" |8:45
| 7:40
| 4:00
| 60
| style="background-color: #CCECFF;" |11:45
| 8:18
| 1:00
| 60
| style="background-color: #CCECFF;" |14:45
| 8:15
| 0:15
| 45
| style="background-color: #CCECFF;" |17:45
| 7:56
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:50
| 5:20
| 5:10
| 40
| style="background-color: #CCECFF;" |8:50
| 7:45
| 4:00
| 60
| style="background-color: #CCECFF;" |11:50
| 8:23
| 1:00
| 60
| style="background-color: #CCECFF;" |14:50
| 8:21
| 0:15
| 45
| style="background-color: #CCECFF;" |17:50
| 8:07
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:55
| 5:26
| 5:15
| 40
| style="background-color: #CCECFF;" |8:55
| 7:50
| 4:00
| 60
| style="background-color: #CCECFF;" |11:55
| 8:29
| 1:00
| 60
| style="background-color: #CCECFF;" |14:55
| 8:28
| 0:15
| 45
| style="background-color: #CCECFF;" |17:55
| 8:20
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |6:00
| 5:31
| 5:20
| 40
| style="background-color: #CCECFF;" |9:00
| 7:55
| 3:00
| 45
| style="background-color: #CCECFF;" |12:00
| 8:34
| 1:00
| 60
| style="background-color: #CCECFF;" |15:00
| 8:34
| 0:15
| 45
| style="background-color: #CCECFF;" |18:00
| 8:34
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |6:05
| 5:35
| 5:25
| 40
| style="background-color: #CCECFF;" |9:05
| 7:59
| 3:00
| 45
| style="background-color: #CCECFF;" |12:05
| 8:39
| 1:00
| 60
| style="background-color: #CCECFF;" |15:05
| 8:40
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:10
| 5:42
| 5:30
| 40
| style="background-color: #CCECFF;" |9:10
| 8:04
| 3:00
| 45
| style="background-color: #CCECFF;" |12:10
| 8:44
| 1:00
| 60
| style="background-color: #CCECFF;" |15:10
| 8:47
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:15
| 5:46
| 5:35
| 40
| style="background-color: #CCECFF;" |9:15
| 8:09
| 3:00
| 45
| style="background-color: #CCECFF;" |12:15
| 8:50
| 1:00
| 60
| style="background-color: #CCECFF;" |15:15
| 8:53
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:20
| 5:51
| 5:40
| 40
| style="background-color: #CCECFF;" |9:20
| 8:14
| 3:00
| 45
| style="background-color: #CCECFF;" |12:20
| 8:55
| 1:00
| 60
| style="background-color: #CCECFF;" |15:20
| 9:01
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:25
| 5:56
| 5:45
| 40
| style="background-color: #CCECFF;" |9:25
| 8:18
| 3:00
| 45
| style="background-color: #CCECFF;" |12:25
| 8:59
| 1:00
| 60
| style="background-color: #CCECFF;" |15:25
| 9:07
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:30
| 6:02
| 5:50
| 40
| style="background-color: #CCECFF;" |9:30
| 8:04
| 3:00
| 60
| style="background-color: #CCECFF;" |12:30
| 9:06
| 1:00
| 60
| style="background-color: #CCECFF;" |15:30
| 7:17
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:35
| 6:07
| 5:55
| 40
| style="background-color: #CCECFF;" |9:35
| 8:09
| 3:00
| 60
| style="background-color: #CCECFF;" |12:35
| 9:10
| 1:00
| 60
| style="background-color: #CCECFF;" |15:35
| 7:24
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:40
| 6:12
| 6:00
| 40
| style="background-color: #CCECFF;" |9:40
| 8:14
| 3:00
| 60
| style="background-color: #CCECFF;" |12:40
| 9:15
| 1:00
| 60
| style="background-color: #CCECFF;" |15:40
| 7:31
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:45
| 6:16
| 6:05
| 40
| style="background-color: #CCECFF;" |9:45
| 8:20
| 3:00
| 60
| style="background-color: #CCECFF;" |12:45
| 9:22
| 0:30
| 30
| style="background-color: #CCECFF;" |15:45
| 7:37
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:50
| 6:23
| 6:10
| 40
| style="background-color: #CCECFF;" |9:50
| 8:25
| 3:00
| 60
| style="background-color: #CCECFF;" |12:50
| 9:26
| 0:30
| 30
| style="background-color: #CCECFF;" |15:50
| 7:45
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:55
| 6:28
| 6:15
| 40
| style="background-color: #CCECFF;" |9:55
| 8:29
| 3:00
| 60
| style="background-color: #CCECFF;" |12:55
| 9:31
| 0:30
| 30
| style="background-color: #CCECFF;" |15:55
| 7:51
| 0:10
| 50
|
|
|
|
|}
These paces are calculated from the details given in Galloway's book [http://www.amazon.com/dp/1782550062 The Run-Walk-Run Method]. In all cases I've assumed you are walking at 20:00 min/mile pace (3 MPH).
==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.
{| class="wikitable"
!
! colspan="4"|Race
! colspan="4"|Training (+2 minutes)
! colspan="4"|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
|-
| style="background-color: #CCECFF;" |3:00:00
| style="background-color: #CCECFF;" |6:52
| style="background-color: #CCECFF;" |6:24
| style="background-color: #CCECFF;" |6:12
| style="background-color: #CCECFF;" |40
| style="background-color: #CCECFF;" |8:52
| style="background-color: #CCECFF;" |7:47
| style="background-color: #CCECFF;" |4:00
| style="background-color: #CCECFF;" |60
| style="background-color: #CCECFF;" |8:14
| style="background-color: #CCECFF;" |7:24
| style="background-color: #CCECFF;" |4:00
| style="background-color: #CCECFF;" |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
|-
| style="background-color: #CCECFF;" |4:00:00
| style="background-color: #CCECFF;" |9:09
| style="background-color: #CCECFF;" |8:04
| style="background-color: #CCECFF;" |3:00
| style="background-color: #CCECFF;" |45
| style="background-color: #CCECFF;" |11:09
| style="background-color: #CCECFF;" |9:07
| style="background-color: #CCECFF;" |2:00
| style="background-color: #CCECFF;" |60
| style="background-color: #CCECFF;" |10:59
| style="background-color: #CCECFF;" |8:58
| style="background-color: #CCECFF;" |2:00
| style="background-color: #CCECFF;" |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
|-
| style="background-color: #CCECFF;" |5:00:00
| style="background-color: #CCECFF;" |11:27
| style="background-color: #CCECFF;" |9:26
| style="background-color: #CCECFF;" |2:00
| style="background-color: #CCECFF;" |60
| style="background-color: #CCECFF;" |13:27
| style="background-color: #CCECFF;" |10:07
| style="background-color: #CCECFF;" |0:30
| style="background-color: #CCECFF;" |30
| style="background-color: #CCECFF;" |13:44
| style="background-color: #CCECFF;" |8:26
| style="background-color: #CCECFF;" |0:20
| style="background-color: #CCECFF;" |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
|-
| style="background-color: #CCECFF;" |6:00:00
| style="background-color: #CCECFF;" |13:44
| style="background-color: #CCECFF;" |8:26
| style="background-color: #CCECFF;" |0:20
| style="background-color: #CCECFF;" |40
| style="background-color: #CCECFF;" |15:44
| style="background-color: #CCECFF;" |7:37
| style="background-color: #CCECFF;" |0:10
| style="background-color: #CCECFF;" |50
| style="background-color: #CCECFF;" |16:29
| style="background-color: #CCECFF;" |8:47
| style="background-color: #CCECFF;" |0:10
| style="background-color: #CCECFF;" |50
|}
==Running Paces==
{| class="wikitable"
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
! style="background-color: #CCECFF;" |Target Pace
! Run Pace
! Run Time
! Walk Time
|-
| style="background-color: #CCECFF;" |4:00
| 3:27
| 3:20
| 40
| style="background-color: #CCECFF;" |7:00
| 6:32
| 6:20
| 40
| style="background-color: #CCECFF;" |10:00
| 8:20
| 2:30
| 60
| style="background-color: #CCECFF;" |13:00
| 9:37
| 0:30
| 30
| style="background-color: #CCECFF;" |16:00
| 7:59
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:05
| 3:32
| 3:25
| 40
| style="background-color: #CCECFF;" |7:05
| 6:39
| 5:00
| 30
| style="background-color: #CCECFF;" |10:05
| 8:25
| 2:30
| 60
| style="background-color: #CCECFF;" |13:05
| 9:42
| 0:30
| 30
| style="background-color: #CCECFF;" |16:05
| 8:07
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:10
| 3:37
| 3:30
| 40
| style="background-color: #CCECFF;" |7:10
| 6:43
| 5:00
| 30
| style="background-color: #CCECFF;" |10:10
| 8:29
| 2:30
| 60
| style="background-color: #CCECFF;" |13:10
| 9:48
| 0:30
| 30
| style="background-color: #CCECFF;" |16:10
| 8:15
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:15
| 3:41
| 3:35
| 40
| style="background-color: #CCECFF;" |7:15
| 6:48
| 5:00
| 30
| style="background-color: #CCECFF;" |10:15
| 8:34
| 2:30
| 60
| style="background-color: #CCECFF;" |13:15
| 9:53
| 0:30
| 30
| style="background-color: #CCECFF;" |16:15
| 8:23
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:20
| 3:48
| 3:40
| 40
| style="background-color: #CCECFF;" |7:20
| 6:53
| 5:00
| 30
| style="background-color: #CCECFF;" |10:20
| 8:39
| 2:30
| 60
| style="background-color: #CCECFF;" |13:20
| 10:00
| 0:30
| 30
| style="background-color: #CCECFF;" |16:20
| 8:31
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:25
| 3:52
| 3:45
| 40
| style="background-color: #CCECFF;" |7:25
| 6:58
| 5:00
| 30
| style="background-color: #CCECFF;" |10:25
| 8:44
| 2:30
| 60
| style="background-color: #CCECFF;" |13:25
| 10:06
| 0:30
| 30
| style="background-color: #CCECFF;" |16:25
| 8:39
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:30
| 3:57
| 3:50
| 40
| style="background-color: #CCECFF;" |7:30
| 6:58
| 4:00
| 30
| style="background-color: #CCECFF;" |10:30
| 8:48
| 2:30
| 60
| style="background-color: #CCECFF;" |13:30
| 8:10
| 0:20
| 40
| style="background-color: #CCECFF;" |16:30
| 8:47
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:35
| 4:02
| 3:55
| 40
| style="background-color: #CCECFF;" |7:35
| 7:02
| 4:00
| 30
| style="background-color: #CCECFF;" |10:35
| 8:53
| 2:30
| 60
| style="background-color: #CCECFF;" |13:35
| 8:17
| 0:20
| 40
| style="background-color: #CCECFF;" |16:35
| 8:56
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:40
| 4:08
| 4:00
| 40
| style="background-color: #CCECFF;" |7:40
| 7:07
| 4:00
| 30
| style="background-color: #CCECFF;" |10:40
| 8:59
| 2:30
| 60
| style="background-color: #CCECFF;" |13:40
| 8:21
| 0:20
| 40
| style="background-color: #CCECFF;" |16:40
| 9:06
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:45
| 4:13
| 4:05
| 40
| style="background-color: #CCECFF;" |7:45
| 7:12
| 4:00
| 30
| style="background-color: #CCECFF;" |10:45
| 8:44
| 2:00
| 60
| style="background-color: #CCECFF;" |13:45
| 8:28
| 0:20
| 40
| style="background-color: #CCECFF;" |16:45
| 9:14
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:50
| 4:18
| 4:10
| 40
| style="background-color: #CCECFF;" |7:50
| 7:17
| 4:00
| 30
| style="background-color: #CCECFF;" |10:50
| 8:48
| 2:00
| 60
| style="background-color: #CCECFF;" |13:50
| 8:33
| 0:20
| 40
| style="background-color: #CCECFF;" |16:50
| 9:23
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |4:55
| 4:23
| 4:15
| 40
| style="background-color: #CCECFF;" |7:55
| 7:21
| 4:00
| 30
| style="background-color: #CCECFF;" |10:55
| 8:53
| 2:00
| 60
| style="background-color: #CCECFF;" |13:55
| 8:39
| 0:20
| 40
| style="background-color: #CCECFF;" |16:55
| 9:33
| 0:10
| 50
|-
| style="background-color: #CCECFF;" |5:00
| 4:29
| 4:20
| 40
| style="background-color: #CCECFF;" |8:00
| 7:10
| 4:00
| 45
| style="background-color: #CCECFF;" |11:00
| 8:58
| 2:00
| 60
| style="background-color: #CCECFF;" |14:00
| 8:45
| 0:20
| 40
| style="background-color: #CCECFF;" |17:00
| 6:24
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:05
| 4:34
| 4:25
| 40
| style="background-color: #CCECFF;" |8:05
| 7:15
| 4:00
| 45
| style="background-color: #CCECFF;" |11:05
| 9:03
| 2:00
| 60
| style="background-color: #CCECFF;" |14:05
| 8:50
| 0:20
| 40
| style="background-color: #CCECFF;" |17:05
| 6:34
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:10
| 4:38
| 4:30
| 40
| style="background-color: #CCECFF;" |8:10
| 7:21
| 4:00
| 45
| style="background-color: #CCECFF;" |11:10
| 9:09
| 2:00
| 60
| style="background-color: #CCECFF;" |14:10
| 8:56
| 0:20
| 40
| style="background-color: #CCECFF;" |17:10
| 6:42
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:15
| 4:45
| 4:35
| 40
| style="background-color: #CCECFF;" |8:15
| 7:26
| 4:00
| 45
| style="background-color: #CCECFF;" |11:15
| 9:14
| 2:00
| 60
| style="background-color: #CCECFF;" |14:15
| 9:03
| 0:20
| 40
| style="background-color: #CCECFF;" |17:15
| 6:51
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:20
| 4:49
| 4:40
| 40
| style="background-color: #CCECFF;" |8:20
| 7:31
| 4:00
| 45
| style="background-color: #CCECFF;" |11:20
| 9:18
| 2:00
| 60
| style="background-color: #CCECFF;" |14:20
| 9:09
| 0:20
| 40
| style="background-color: #CCECFF;" |17:20
| 7:01
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:25
| 4:54
| 4:45
| 40
| style="background-color: #CCECFF;" |8:25
| 7:36
| 4:00
| 45
| style="background-color: #CCECFF;" |11:25
| 9:23
| 2:00
| 60
| style="background-color: #CCECFF;" |14:25
| 9:15
| 0:20
| 40
| style="background-color: #CCECFF;" |17:25
| 7:12
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:30
| 4:59
| 4:50
| 40
| style="background-color: #CCECFF;" |8:30
| 7:26
| 4:00
| 60
| style="background-color: #CCECFF;" |11:30
| 9:28
| 2:00
| 60
| style="background-color: #CCECFF;" |14:30
| 7:56
| 0:15
| 45
| style="background-color: #CCECFF;" |17:30
| 7:21
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:35
| 5:05
| 4:55
| 40
| style="background-color: #CCECFF;" |8:35
| 7:31
| 4:00
| 60
| style="background-color: #CCECFF;" |11:35
| 9:34
| 2:00
| 60
| style="background-color: #CCECFF;" |14:35
| 8:02
| 0:15
| 45
| style="background-color: #CCECFF;" |17:35
| 7:32
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:40
| 5:10
| 5:00
| 40
| style="background-color: #CCECFF;" |8:40
| 7:36
| 4:00
| 60
| style="background-color: #CCECFF;" |11:40
| 9:39
| 2:00
| 60
| style="background-color: #CCECFF;" |14:40
| 8:09
| 0:15
| 45
| style="background-color: #CCECFF;" |17:40
| 7:43
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:45
| 5:15
| 5:05
| 40
| style="background-color: #CCECFF;" |8:45
| 7:40
| 4:00
| 60
| style="background-color: #CCECFF;" |11:45
| 8:18
| 1:00
| 60
| style="background-color: #CCECFF;" |14:45
| 8:15
| 0:15
| 45
| style="background-color: #CCECFF;" |17:45
| 7:56
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:50
| 5:20
| 5:10
| 40
| style="background-color: #CCECFF;" |8:50
| 7:45
| 4:00
| 60
| style="background-color: #CCECFF;" |11:50
| 8:23
| 1:00
| 60
| style="background-color: #CCECFF;" |14:50
| 8:21
| 0:15
| 45
| style="background-color: #CCECFF;" |17:50
| 8:07
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |5:55
| 5:26
| 5:15
| 40
| style="background-color: #CCECFF;" |8:55
| 7:50
| 4:00
| 60
| style="background-color: #CCECFF;" |11:55
| 8:29
| 1:00
| 60
| style="background-color: #CCECFF;" |14:55
| 8:28
| 0:15
| 45
| style="background-color: #CCECFF;" |17:55
| 8:20
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |6:00
| 5:31
| 5:20
| 40
| style="background-color: #CCECFF;" |9:00
| 7:55
| 3:00
| 45
| style="background-color: #CCECFF;" |12:00
| 8:34
| 1:00
| 60
| style="background-color: #CCECFF;" |15:00
| 8:34
| 0:15
| 45
| style="background-color: #CCECFF;" |18:00
| 8:34
| 0:05
| 55
|-
| style="background-color: #CCECFF;" |6:05
| 5:35
| 5:25
| 40
| style="background-color: #CCECFF;" |9:05
| 7:59
| 3:00
| 45
| style="background-color: #CCECFF;" |12:05
| 8:39
| 1:00
| 60
| style="background-color: #CCECFF;" |15:05
| 8:40
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:10
| 5:42
| 5:30
| 40
| style="background-color: #CCECFF;" |9:10
| 8:04
| 3:00
| 45
| style="background-color: #CCECFF;" |12:10
| 8:44
| 1:00
| 60
| style="background-color: #CCECFF;" |15:10
| 8:47
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:15
| 5:46
| 5:35
| 40
| style="background-color: #CCECFF;" |9:15
| 8:09
| 3:00
| 45
| style="background-color: #CCECFF;" |12:15
| 8:50
| 1:00
| 60
| style="background-color: #CCECFF;" |15:15
| 8:53
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:20
| 5:51
| 5:40
| 40
| style="background-color: #CCECFF;" |9:20
| 8:14
| 3:00
| 45
| style="background-color: #CCECFF;" |12:20
| 8:55
| 1:00
| 60
| style="background-color: #CCECFF;" |15:20
| 9:01
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:25
| 5:56
| 5:45
| 40
| style="background-color: #CCECFF;" |9:25
| 8:18
| 3:00
| 45
| style="background-color: #CCECFF;" |12:25
| 8:59
| 1:00
| 60
| style="background-color: #CCECFF;" |15:25
| 9:07
| 0:15
| 45
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:30
| 6:02
| 5:50
| 40
| style="background-color: #CCECFF;" |9:30
| 8:04
| 3:00
| 60
| style="background-color: #CCECFF;" |12:30
| 9:06
| 1:00
| 60
| style="background-color: #CCECFF;" |15:30
| 7:17
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:35
| 6:07
| 5:55
| 40
| style="background-color: #CCECFF;" |9:35
| 8:09
| 3:00
| 60
| style="background-color: #CCECFF;" |12:35
| 9:10
| 1:00
| 60
| style="background-color: #CCECFF;" |15:35
| 7:24
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:40
| 6:12
| 6:00
| 40
| style="background-color: #CCECFF;" |9:40
| 8:14
| 3:00
| 60
| style="background-color: #CCECFF;" |12:40
| 9:15
| 1:00
| 60
| style="background-color: #CCECFF;" |15:40
| 7:31
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:45
| 6:16
| 6:05
| 40
| style="background-color: #CCECFF;" |9:45
| 8:20
| 3:00
| 60
| style="background-color: #CCECFF;" |12:45
| 9:22
| 0:30
| 30
| style="background-color: #CCECFF;" |15:45
| 7:37
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:50
| 6:23
| 6:10
| 40
| style="background-color: #CCECFF;" |9:50
| 8:25
| 3:00
| 60
| style="background-color: #CCECFF;" |12:50
| 9:26
| 0:30
| 30
| style="background-color: #CCECFF;" |15:50
| 7:45
| 0:10
| 50
|
|
|
|
|-
| style="background-color: #CCECFF;" |6:55
| 6:28
| 6:15
| 40
| style="background-color: #CCECFF;" |9:55
| 8:29
| 3:00
| 60
| style="background-color: #CCECFF;" |12:55
| 9:31
| 0:30
| 30
| style="background-color: #CCECFF;" |15:55
| 7:51
| 0:10
| 50
|
|
|
|
|}
