This spreadsheet is built on the Run/Walk method popularized by Jeff Galloway.  It is a standard Excel spreadsheet,  Download it and feel free to use as you wish.

To download, click on the "download" link...it should then be saveable for you as a spreadsheet.  

Note there are also tabs which allow you to print out a pace chart for a half marathon or a full marathon.  In both cases, you can vary the pace at which you choose to run any mile.  This can account for hills, fatigue at the end, varying pace or just a delay to talk with your mother-in-law who will be cheering you on at mile 16. 

This latest version allows you to have something besides a 1 minute walk break.  My thanks to blog reader Tom B for finding and correcting that bug.

If you would like more info or have questions, send a note to :     joeely618 at gmail dot com .   Let me know how you've used it!!

You can read my running blog here .

Thank you for reading!!  Run strong and smooth!!!

Persevere.  

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