Running Basics
Options for Run/Walk Intervals:
| Pace Per Mile | Run Time | Walk Time |
| 7:00 | 6 minutes | 30 seconds |
| 7:30 | 5 minutes | 30 seconds |
| 8:00 | 4 minutes
2 minutes |
30 seconds
15 seconds |
| 8:30 | 3 minutes
2 minutes |
30 seconds
2 seconds |
| 9:00 | 2 minutes
80 seconds |
30 seconds
20 seconds |
| 9:30 – 10:45 | 90 seconds
60 seconds 60 seconds 45 seconds 40 seconds |
30 seconds
20 seconds 30 seconds 15 seconds 20 seconds |
| 10:45 – 12:15 | 60 seconds
40 seconds 30 seconds 30 seconds 20 seconds |
30 seconds
20 seconds 15 seconds 20 seconds 20 seconds |
| 12:15 – 14:30 | 30 seconds
20 seconds 15 seconds |
30 seconds
20 seconds 15 seconds |
| 14:30 – 17:00 | 30 seconds
20 seconds 15 seconds |
30 seconds
20 seconds 15 seconds |
The chart above has been modified from www.jeffgalloway.com.