Galloway-Paces

Contents

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