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About this tool
Plan run-walk intervals by fitness level and target distance, with cycle count, finish time and average pace.
The Walk Run Interval Planner takes a run-walk ratio, your running and walking paces and a target distance, and returns the exact number of cycles, the finish time and the true average pace. It works by computing the distance covered in one run interval plus one walk interval, dividing the target distance by that cycle, and timing the leftover stretch. Useful for anyone following a run-walk-run programme, coming back from injury, or using timed walk breaks in a long run.
Open Walk Run Interval Planner on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Cycle distance, cycle count and the leftover partial cycle are all computed, so the totals reconcile to the target distance.
Shows the blended pace including walk breaks, which is what actually appears on a finish clock.
Compares the plan against running the same distance straight through so the trade-off is visible.
It is a training approach that inserts a planned walk break into a run at a fixed interval from the start, rather than walking only when tired. Jeff Galloway popularised it in the 1970s; the idea is that regular short breaks reduce accumulated fatigue and injury risk while still building endurance.
Around 30 seconds running to 60 seconds walking is a common starting point, moving to 60:60 and then 90:60 as fitness improves. Progress when the current ratio feels comfortable for the whole session, not by a fixed calendar.
Less than most people expect. At a 6:00/km running pace and a 9:00/km walking pace, a 3-minute run with a 1-minute walk finishes 10 km in about 1:05:20 against 1:00:00 running throughout, so the breaks cost roughly 5 minutes over 10 km.
Yes, and many marathon finishers do. Start the walk breaks from the first kilometre rather than waiting until you are tired, step to the right so you do not block other runners, and practise the exact ratio in training first. If you have a heart or joint condition, check the plan with a clinician.