Blend run and walk intervals into an average pace per mile/km, plus finish times for 5K, 10K, half and full marathon.
| Input | Result |
|---|---|
| 9:00 run / 16:00 walk, 60s/30s | 10:32/mi avg · marathon ≈ 4:36 |
| 8:00 run / 15:00 walk, 120s/30s | 8:49/mi avg · 10K ≈ 0:55 |
| 10:00 run / 18:00 walk, 30s/30s | 12:51/mi avg · half ≈ 2:49 |
Yes — the Galloway run-walk-run method has taken hundreds of thousands of runners to marathon finishes. Scheduled walk breaks reduce muscle fatigue and slow the late-race pace drop, so many runners finish faster overall than with continuous running.
Common starting points are 30s run / 30s walk or 60s run / 30s walk. As fitness grows, lengthen the run segment (2–4 min run / 30s walk) rather than speeding up the walk.
A purposeful 15–16 min/mile brisk walk. The walk is recovery, not a stroll — keep cadence up and you lose far less average pace than expected.