How it works
Enter a run interval, walk interval, run pace, and walk pace. The calculator estimates how that strategy performs across common distances.
Enter your run/walk strategy and realistic paces to estimate finish times across common race distances.
Use minutes or mm:ss, like 7, 7:30, 1:10, 30s, or 90s.
Use +/− for 15-second steps. Decimals also work: 7.5 becomes 7:30.
5.0 mph
Type a pace or use Slower/Faster for 15-second steps.
3.3 mph
Pace shown per mile.
Aid stations, water stops, gear checks, etc.
Results update automatically.
Average Pace
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Run Share
Walk Share
Pattern
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Time mode repeats your run interval and walk interval by time. Overall pace is based on the distance covered during each segment, not by simply averaging the two paces.
| Distance | Finish | Avg Pace | Run Time | Walk Time | Cycles |
|---|
Time or distance
Use time mode for intervals like 5:00 run / 1:00 walk. Use distance mode for patterns like 0.50 miles run / 0.25 miles walk.
Planning note
Results are estimates. Real running can change because of terrain, fatigue, stops, weather, fueling, and how the day goes.
Why does overall pace not equal the average of run pace and walk pace?
The faster segment covers more distance in the same amount of time, so overall pace depends on distance covered, not just the simple average of the pace numbers.
Can I use kilometers?
Yes. Switch the display units to kilometers and the calculator converts pace, distance, and stop-time assumptions.
Is this coaching advice?
No. This is a planning and comparison tool. Use your own judgment and adjust for experience, terrain, weather, and health.
Resources
Short, practical notes about run/walk planning, pace math, and how to use the calculator.
Privacy note
This static version does not require an account. If analytics, advertising, or partner links are added later, this section should be updated with the appropriate privacy and disclosure details.