Run-walk method & interval timer
Run a bit, walk a bit, repeat. Set your ratio, press start, and let the beeps do the counting.
Ready
28:30
0:00 of 28:30
Two high beeps = start running; one low beep = walk. Your phone may pause timers when the screen locks; the timer asks the browser to keep the screen on.
Why run-walk works
Walking breaks give your muscles, tendons and heart a moment to recover before fatigue builds up. Because you never get deeply tired, you can cover more total time on your feet, which is what builds endurance.
Jeff Galloway, a US Olympian in 1972, has coached hundreds of thousands of runners with planned walk breaks. The key word is planned: walk before you need to, not after you're spent.
Ratios to try
| Stage | Run / walk |
|---|---|
| First week of running | 1 min / 1½ min |
| A few weeks in | 3 min / 1½ min |
| Nearly continuous | 8 min / 1 min |
| First 10K or half, relaxed | 4 min / 1 min |
| Beginner half, conservative | 2 min / 1 min |
The 5K plan automatically progresses your ratio week by week.
Questions first-timers ask
What is the run-walk method?
Alternating short running segments with planned walk breaks from the very start of a run. Popularised by Olympian Jeff Galloway, it lets beginners run further with less fatigue and lower injury risk.
Is run-walk cheating?
No. Walk breaks are allowed in every mass-participation race, and many runners finish faster with planned walk breaks than they would by running until they are forced to walk.
What run-walk ratio should I use?
New runners often start with 1 minute running and 90 seconds walking. As you get fitter, lengthen the running segment. For a first half marathon, ratios such as 4 minutes running and 1 minute walking are common.
Can I use run-walk in a race?
Yes. Walk briskly at the side of the road so you don’t block others, and time your walk breaks to coincide with water stations if that helps.