Run/Walk Pace Calculator
Plan a run/walk strategy: set your run and walk intervals and paces to see your blended pace and estimated finish time.
How to use the run walk calculator
- Enter your run interval length and running pace.
- Enter your walk interval length and walking pace.
- Enter the race distance and click Calculate.
Choosing your intervals
Common ratios range from 4 minutes running to 1 minute walking, down to 30 seconds each for beginners. Shorter run segments suit newer runners; experienced runners use longer run intervals.
Frequently asked questions
Does run/walk make you slower?
Not necessarily. Many runners post faster finish times with run/walk because the walk breaks reduce fatigue and prevent the late-race slowdown.
What is the Galloway run/walk method?
It is a strategy of taking planned walk breaks at regular intervals from the start of a run, popularised by coach Jeff Galloway, to manage fatigue and reduce injury risk.
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