Run/Walk Pace Calculator (Galloway Method)
Blend run and walk intervals into an average pace and finish time.
How run/walk pacing works
Popularised by Olympian Jeff Galloway, the run/walk method breaks a run into repeating intervals — a set time running, then a set time walking — from the very first mile, before fatigue sets in. Your average pace is a weighted blend of the two: the calculator works out how far you cover in one full run-then-walk cycle, how long that cycle takes, and projects it across the whole distance.
Why planned walk breaks can be faster
Walking before you are tired keeps effort lower and form fresher, so many runners finish a long race quicker overall than they would running continuously and fading. The blended pace here shows exactly what a given interval pattern costs — or saves — over your goal distance.
Choosing intervals
Common ratios run from 4:1 down to 1:1 (run:walk), and shorter, more frequent walks usually preserve more than long ones taken late. Try a few patterns here, then rehearse the winner on a long run before you trust it on race day.
Questions
How does the run/walk method work?
You alternate set intervals of running and walking from the start of the run. Your average pace is a weighted blend of the two, which this tool computes across your whole goal distance to give a realistic finish time.
Can walk breaks really make me faster?
Often, over long distances. Walking before fatigue sets in keeps effort lower and form fresher, so many runners finish quicker overall than running continuously and fading late.
What intervals should I use?
Common run:walk ratios range from 4:1 to 1:1. Shorter, more frequent walk breaks usually preserve more than long ones taken late. Try a few patterns here, then rehearse the best on a long run.