Run/Walk Interval Pace Calculator
Blend your running and walking paces into one average pace and finish time for the Galloway run-walk-run method.
How it works
Blended pace = (run + walk seconds) ÷ (run distance + walk distance per cycle) · Finish = blended pace × race distance
Jeff Galloway’s run-walk-run method inserts planned walk breaks to lower fatigue and injury risk. Your average pace is not the running pace alone — it is the whole cycle’s time divided by the whole cycle’s distance, so the walk breaks pull it back. This tool computes that true blended pace and the resulting finish time.
Worked example
Run 120 s at 5:00/km (300 s/km) covers 0.40 km; walk 30 s at 8:00/km (480 s/km) covers 0.0625 km. One 150 s cycle covers 0.4625 km, so blended pace = 150 ÷ 0.4625 = 324 s/km = 5:24/km, and a 5K takes about 27:02.
Frequently asked questions
What run/walk ratio should I use?
It depends on fitness and distance. Beginners often use 1–2 minutes running to 30–60 seconds walking; faster runners might run 4–6 minutes to a 30-second walk. Shorter, more frequent walk breaks generally preserve more pace.
Do walk breaks make me slower overall?
Often the opposite over long distances: by delaying fatigue they can keep your running segments quicker, so the blended pace beats grinding out a continuous run that fades badly at the end.
How do I enter a pace like 5:30 per km?
Convert the seconds to a decimal: 30 seconds is 0.5 of a minute, so 5:30 is 5.5. 5:15 would be 5.25.
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This calculator is for educational purposes. Double-check important results before acting on them.