Run/Walk Interval Calculator

Run/Walk Interval Calculator

The run/walk method finishes races faster for many runners by inserting short walk breaks before fatigue sets in. Enter your running pace, your walking pace, and how long each run and walk interval lasts, and this calculator returns the blended average pace per kilometre and mile you will actually average, plus how much of the distance you cover running. Use it to pick a ratio that hits your goal time.

The Galloway run/walk method alternates running and walking from the start to cut fatigue and injury risk. This blends your running and walking paces by the time spent in each to give the true average pace you will hold — slower than your running pace but usually much faster than walking. Keep the same ratio for the whole event; planned walk breaks taken early are far more effective than unplanned ones late.