Interactive pacing tool
Calculate a run/walk finish estimate
Enter a running pace, a walking pace, and how many minutes you spend in each. The calculator repeats that timed pattern until the selected distance is complete, including a shortened final interval.
For 9 minutes 30 seconds per mile, enter 9.5. Decimal minutes are not clock-style seconds.
How run/walk intervals change average pace
A 4:1 run/walk pattern means four minutes running followed by one minute walking. It is a time ratio, not a distance ratio. When you run faster than you walk, the running portion covers more distance than the walking portion.
Worked example: 4 minutes running, 1 minute walking
Suppose you run at 10:00 per mile and walk at 20:00 per mile. In one full five-minute cycle, the run covers 0.40 mile and the walk covers 0.05 mile. Combined, that is 0.45 mile in five minutes, equivalent to approximately 11:07 per mile over complete cycles.
For a 5K, the last cycle will usually be incomplete. This tool calculates that final segment instead of multiplying the complete-cycle pace by the race distance. The output is a mathematical estimate, not a promise of race performance.
What the estimate does not include
Starting delays, aid stations, variable pace, fatigue, hills, and GPS measurement differences may affect the actual result. This calculator assumes you begin with the running interval and maintain each entered pace. If you are new to exercise or returning after injury, select a comfortable effort rather than treating the estimate as a training prescription.