Run walk intervals

Mixing running with planned walking can help you go further and often finish faster. Here is what your mix adds up to.

Your details

Run 4, walk 1: finish time

34:57

average 6:59 a km

Run and walk cycles7.0
Average pace per km6:59
Share of the time running80%
Running all the way at 6:30 a km32:30 (2:27 quicker, if you can hold it)
Goal timeadd one to see the run pace it needs

Run walk is a proper way to cover a distance, not a cheat. Walking breaks early on often mean a faster finish than running until you have to stop.

The working

A weighted average

Running 4 minutes in every 5 at 6:30 a km, and walking 1 in 5 at 10:00 a km, averages about 6:59 per kilometre. Over 5 km that is 34:57, about 7 run walk cycles.

Why it works

Breaks before you need them

Walking early, while you still feel fresh, saves the legs for later. Many people run their best half and full marathons this way. Couch to 5K uses the same idea to build you up.

Starting ratios

Pick one that feels easy

Level	Run : walk
First weeks	1 : 1
Building	3 : 1
Comfortable 5K	4 : 1
Half marathon	8 : 1 or 9 : 1

Goal time

The run pace a goal needs

Your average pace is a time weighted mix: 1 ÷ pace = (share running ÷ run pace) + (share walking ÷ walk pace). Turn it round for a goal. For 5 km in 35 minutes (7:00 a km) running 4 minutes and walking 1 at 10:00 a km: 1 ÷ 420 = 0.8 ÷ run pace + 0.2 ÷ 600, so the run pace is 0.8 ÷ (0.002381 − 0.000333) = 6:31 a km. We also show the time if you ran all the way at your run pace, so you can see what the walk breaks cost.

Read with care

What this cannot tell you

PainWalking breaks are not a fix for an injury.
Crowded racesStep to the side before you walk.
HeatAdd longer walks on hot days.

Questions

Common questions

Is run walk cheating?

Not at all. It is a recognised method and many races welcome it.

What ratio should I use?

One that feels easy at the start; you can change it as you get fitter.

Can run walk be faster?

Often, yes, over longer distances.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.