Run/Walk Calculator
Calculate your total time using run/walk intervals. Perfect for Couch-to-5K and Galloway method runners.
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Estimated Total Time
32:24
Effective Pace
6:29/km
Average pace including walks
Run/Walk Cycles
7
4min run / 1min walk
The Run/Walk Method
The run/walk method (popularised by Jeff Galloway) alternates running intervals with walking breaks. This reduces impact stress, delays fatigue, and often leads to faster overall times than continuous running for newer runners.
Common ratios include 4:1 (run 4 min, walk 1 min), 3:1, or even 1:1 for complete beginners. Many marathon runners successfully use run/walk strategies to complete their first marathon.
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