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Run/Walk Interval Trainer

Plan a run/walk session for a target distance or time: intervals, warm-up, cool-down, total time and average pace, plus race pace from a Magic Mile. How it works

Use the Run/Walk Interval Trainer

minutes:seconds (1:00) or seconds (60)

minutes:seconds (1:30) or seconds (90)

minutes:seconds (5:00); 0 for none

minutes:seconds (5:00); 0 for none

minutes:seconds per kilometre, for example 7:30

Predict race pace from a mile

Jeff Galloway's Magic Mile: run one mile at a hard but even effort, then convert it to a race pace. An estimate that assumes you train for the distance and race in cool weather (60 F or cooler).

minutes:seconds, for example 9:00

Walking pace assumptions

Walking is slower than running, so each walk and warm-up covers the same distance in more time. These factors multiply your run pace; the defaults are assumptions, not measurements.

Total workout time
50:30
Distance 5.00 km · Intervals 17 run, 16 walk

Paces

Run pace you entered
7:30 min/km = 12:04 min/mile
Average over the run and walk intervals
9:21 min/km = 15:02 min/mile
Average over the whole session
10:06 min/km = 16:15 min/mile

If you have a heart or joint condition or have been inactive, ask a clinician before starting a new running plan.

Interval breakdown

Workout interval breakdown
IntervalDurationDistance
Warm-up walk5:000.33 km
Run 11:000.13 km
Walk 11:300.13 km
Run 21:000.13 km
Walk 21:300.13 km
Run 31:000.13 km
Walk 31:300.13 km
Run 41:000.13 km
Walk 41:300.13 km
Run 51:000.13 km
Walk 51:300.13 km
Run 61:000.13 km
Walk 61:300.13 km
Run 71:000.13 km
Walk 71:300.13 km
Run 81:000.13 km
Walk 81:300.13 km
Run 91:000.13 km
Walk 91:300.13 km
Run 101:000.13 km
Walk 101:300.13 km
Run 111:000.13 km
Walk 111:300.13 km
Run 121:000.13 km
Walk 121:300.13 km
Run 131:000.13 km
Walk 131:300.13 km
Run 141:000.13 km
Walk 141:300.13 km
Run 151:000.13 km
Walk 151:300.13 km
Run 161:000.13 km
Walk 161:300.13 km
Run 17 (shortened to fit)0:300.07 km
Cool-down walk5:000.33 km

At most 500 intervals are listed.

About the Run/Walk Interval Trainer

The default plan, 5 km with 1:00 runs and 1:30 walks at a 7:30/km run pace, takes 50:30: a 5:00 warm-up walk, 17 runs and 16 walks, and a 5:00 cool-down, with the last run cut to 0:30 so the session ends at exactly 5.00 km. The target covers the whole session, warm-up and cool-down included.

Run/walk plans for common targets

TargetRun / walkRun paceTotal timeDistanceRuns / walksSession average
5 km1:00 / 1:307:30/km50:305.00 km17 / 1610:06/km
5 km2:00 / 1:007:30/km46:305.00 km13 / 129:18/km
5 km0:30 / 0:307:30/km49:005.00 km39 / 399:48/km
5 km3:00 / 1:006:30/km39:505.00 km8 / 77:58/km
10 km1:00 / 1:307:30/km1:37:3010.00 km35 / 359:45/km
21.0975 km4:00 / 1:006:30/km2:31:2821.10 km29 / 287:11/km
30 minutes1:00 / 1:307:30/km30:002.80 km8 / 810:43/km

Every plan has a 5:00 warm-up and a 5:00 cool-down walk at twice the run pace and walks at 1.5 times the run pace, the calculator's defaults.

Magic Mile race-pace predictions, per mile

Mile time5K10K10 mileHalf marathonMarathon
7:007:338:038:148:249:06
8:008:339:129:249:3610:24
9:009:3310:2110:3510:4811:42
10:0010:3311:3011:4512:0013:00
12:0012:3313:4814:0614:2415:36

Jeff Galloway's conversions as the panel applies them: mile + 33 s for 5K, and mile × 1.15, 1.175, 1.2 and 1.3 for the longer races. The panel also shows each pace per km (an 8:00 mile gives 5:19/km for 5K).

Frequently asked questions

How long does a 5K run/walk take?
With 1:00 runs and 1:30 walks at a 7:30/km run pace, 50:30 including a 5-minute warm-up and cool-down. With 2:00 runs and 1:00 walks it is 46:30, and with 3:00 runs and 1:00 walks at 6:30/km it is 39:50. The calculator assumes walks at 1.5 times your run pace and the warm-up and cool-down at twice it; change both if you know your walking pace.
How do I predict my race pace from a mile time?
With Jeff Galloway's Magic Mile: run one mile as hard as you can at an even pace, then add 33 seconds for 5K pace, or multiply the mile time by 1.15 for 10K, 1.175 for 10 miles, 1.2 for a half marathon and 1.3 for a marathon. An 8:00 mile gives 8:33, 9:12, 9:24, 9:36 and 10:24 per mile. Galloway says this assumes you train for the distance, race at 60 °F or cooler and take walk breaks.
What is the average pace of a run/walk plan?
The default plan covers its run and walk intervals at 9:21 per km and the whole session, warm-up and cool-down included, at 10:06 per km, against a 7:30 run pace. The calculator shows all three, in min/km and min/mile.
How many intervals fit in a 30-minute run/walk?
With 1:00 runs, 1:30 walks and a 5-minute warm-up and cool-down, 8 runs and 8 walks, covering 2.80 km at a 7:30/km run pace. In time mode the last interval is shortened when needed so the session ends on the target.
Can I plan run/walk intervals in miles?
Yes. Pick miles and type the pace per mile. 3.1 miles at a 12:00 per mile run pace with the default intervals takes 50:12, with 17 runs and 16 walks. Pace per mile is pace per km × 1.609344, so 7:30 per km is 12:04 per mile and 10:00 per mile is 6:13 per km.
Does it time my intervals?
No. It lays out the plan as a table of intervals with durations and distances; it has no countdown or alerts. Use a watch or an interval timer during the session.

Planning a run/walk session

New runners building up with walk breaks, and runners who plan walk breaks into a long race, use it to see how many intervals fit a target distance or time, how long the session lasts and what average pace the walk breaks give. It lays out the plan as a table; it is not a timer.

If you do not know your run pace, Predict race pace from a mile applies Jeff Galloway's Magic Mile: run one mile hard at an even effort, then add 33 seconds for 5K pace, or multiply by 1.15 for 10K, 1.175 for 10 miles, 1.2 for a half marathon and 1.3 for a marathon. An 8:00 mile gives 8:33, 9:12, 9:24, 9:36 and 10:24 per mile. Galloway's figures assume you have trained for the distance, race at 60 °F or cooler and take walk breaks, and they are a pace for the whole race. Use as run pace copies the prediction into the pace field.

How the intervals are filled

distance of a segment = seconds ÷ (run pace × factor), with a factor of 1 for runs, 1.5 for walks and 2 for the warm-up and cool-down by default. The warm-up and cool-down are taken off the target first, then runs and walks alternate until the rest is used, and the last one is shortened to fit.

Example: 5 km at a 7:30/km run pace with 1:00 runs and 1:30 walks. Each run and each walk covers 0.13 km and the 5:00 warm-up 0.33 km. 17 runs and 16 walks fill the rest, the last run cut to 0:30, for 50:30 in total and an average of 10:06/km over the whole session.

Miles use 1 mile = 1.609344 km, so 7:30/km is 12:04/mile. Intervals are typed as minutes:seconds or as seconds, and a plan that needs more than 500 intervals is refused.

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