Run-Walk Calculator
Calculate your effective race pace and finish time using run-walk intervals. Based on the Jeff Galloway method, widely used for marathon and half marathon runners.
Jeff Galloway's recommended run:walk ratios ↓
| Your pace | Run:walk ratio |
|---|---|
| Under 6:00/km | |
| 6:00–7:00/km | |
| 7:00–8:00/km | |
| 8:00–10:00/km | |
| Over 10:00/km |
Click a ratio to apply it.
2 min
1 min
Gear for run-walk training
Run-walk intervals work best with a watch that can track your intervals and a comfortable pair of shoes for the long haul.
Garmin Forerunner 255
Built-in run/walk interval timer with audio and vibration alerts. Set your intervals and just follow the prompts.
View on AmazonBrooks Ghost
Cushioned daily trainer that stays comfortable through long run-walk sessions. Popular with beginners and Galloway runners.
View on AmazonRunning Belt
Carry your phone, gels and keys without bouncing. Essential for longer run-walk sessions.
View on AmazonHow it works
The calculator takes your running pace, walking pace, and interval lengths (seconds running / seconds walking) to calculate an effective pace per km and predicted finish time. The Galloway method suggests that strategic walk breaks reduce fatigue and often result in faster overall finish times for recreational runners.
Frequently asked questions
Who invented the run-walk method?
Jeff Galloway, US Olympian and running coach, developed and popularised run-walk-run intervals as a method for recreational marathon runners. He has coached over a million runners using the method since the 1970s.
Will taking walk breaks make me slower?
For many runners, no. Walk breaks preserve glycogen, reduce muscle fatigue, and maintain better form in the final miles. Many runners finish faster with strategic walk breaks than they would running continuously.
What is a good run-walk ratio for a marathon beginner?
60 seconds running / 30 seconds walking is a common starting point. As fitness improves, move to 90/30 or 120/30. Advanced runners often use 4:00/1:00 or even just 30-second walk breaks every mile.