Run/Walk Interval Calculator
Your blended pace for the Galloway method
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Walking pace /km
seconds running each cycle, e.g. 180
seconds walking each cycle, e.g. 30
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.
Frequently Asked Questions
- What does the run/walk interval calculator do?
- It calculates your blended average pace when alternating running and walking segments. You enter your run pace, walk pace and the length of each interval, and the tool returns a single average pace per kilometre and per mile for the whole effort.
- How do I use the run/walk pace calculator?
- Enter your typical running pace, your walking pace and the duration or ratio of each segment, such as run 2 minutes then walk 1 minute. The calculator weights both paces by their time share to produce your true overall pace.
- Does run/walk make you slower overall?
- Not necessarily. For many beginners and long-distance runners, planned walk breaks reduce fatigue and can yield a faster overall average than running continuously to exhaustion. Your blended pace shows the real effect of your chosen ratio.