Calculator

Run/walk calculator.

Build a beginner-friendly plan using short run intervals, walk breaks, and a target distance. It’s ideal for anyone starting out or following a Couch to 5K plan, and estimates total time, average pace, and how much you’ll run vs. walk.

How to use the run/walk calculator

Pick your units: choose km or miles so the distance and paces match your watch.
Set a target distance: enter how far you want to go or tap a quick beginner distance.
Choose intervals: select run and walk durations that feel manageable today.
Add paces: use easy, conversational paces for both running and walking.

Tip: start with short run intervals (1–2 minutes) and equal walking time if you’re brand new to running.

Estimate your run/walk session

Target distance (km)

Run interval (minutes) Walk interval (minutes)

Easy run pace (min/km)

Keep the run pace conversational — you should be able to speak in short sentences.

Walk pace (min/km)

A brisk walk still counts as recovery between run segments.

Beginner-friendly run/walk tips

Warm up first: take a 5‑minute brisk walk before the first run interval.
Keep the run easy: this is about consistency, not speed. Use a pace you could hold for 20–30 minutes.
Progress gradually: add 30–60 seconds to the run interval every 1–2 weeks before you reduce walk time.
Cool down: walk for 3–5 minutes after finishing to lower your heart rate.

If you feel breathless or sore, shorten the run segment or extend the walk time. This approach mirrors popular Couch to 5K plans.

Run/walk FAQs

What should my run/walk ratio be as a beginner?

Start with a simple 1:1 ratio such as 1 minute running and 1 minute walking. Once that feels easy, stretch the run segment by 30–60 seconds and keep the walk time the same.

Do I need a GPS watch to use this calculator?

No. Use the distance from a treadmill, track, or a mapped route, then follow the timer on any phone or watch.

Should I use the same pace for running and walking?

Use a comfortable run pace and a brisk walk pace. The calculator blends them to show your total time and average pace so you can track progress.