FluxRun AIFree running calculators › Run/walk calculator
Run/walk interval calculator
Choose how long you run and walk, and at what pace, to see your average pace and finish time for any distance.
Why run/walk works
Mixing short running intervals with short walking breaks is how most beginners start running, and plenty of experienced runners use it in long races too. The walking breaks let your heart rate and legs recover a little, so you can keep going for longer and often finish feeling better than if you had tried to run the whole way and slowed down a lot.
For beginners, intervals like 30 seconds of running and 30 seconds of walking, or 1 minute and 1 minute, make the first weeks manageable. As you get fitter you run for longer between walks: 2 minutes and 1, then 4 and 1. Many people keep a 9 minutes / 1 minute rhythm for half marathons and marathons.
Choosing your ratio
There's no single right ratio. Pick a running interval you can finish feeling in control, not one that leaves you gasping before the walk starts. If the walking breaks feel too long, shorten them; if your running intervals start to feel hard towards the end of a session, run for less time between breaks. Try the presets above to see how each ratio changes your average pace and finish time for the same running speed.
How the calculation works
Your average speed is a weighted mix of your running speed and your walking speed, weighted by how long you spend doing each. The calculator turns that into an average pace, then into a finish time for the distance you choose. It also shows how many run/walk cycles that is, and how far you cover in each one.
Walking paces are usually somewhere around 9 to 11 minutes per kilometre (15 to 17 minutes per mile) for a brisk walk. The default is 10:00 per kilometre; change it to match yours.
Doing it on the run
Use a watch or phone timer with repeating intervals, so you don't have to look at the clock. The Flux Run app has built-in run/walk interval cues: it tells you when to run and when to walk, and counts the intervals for you.
FAQ
Is run/walk slower than running?
Not always. Over long distances, short walking breaks can help you keep a steadier running pace, so the finish time can be similar to running the whole way, and you may feel better at the end.
What run/walk ratio should a beginner use?
Start with something that feels easy, like 30 seconds / 30 seconds or 1 minute / 1 minute, and run for longer between walks as it gets easier.
How fast should I walk?
Walk briskly with purpose, but relaxed. Around 10 minutes per kilometre (16 minutes per mile) is a common brisk walking pace.
Can I use run/walk in a race?
Yes. Many runners use it in half marathons and marathons. Practise your intervals in training first.
Want a plan that does this for you?
Flux Run builds your weekly running plan, talks you through every run and adapts after each one. Free on iPhone and Android.
