Use this calculator to determine your best run/walk ratio

The walk/run is a common strategy used by many runners, from beginner to veteran, for both training runs and races. While some runners may scoff at the idea of walking during a race, if done properly, it can be an excellent strategy for many runners to get to the finish line in record time. The optimal walk/run ratio for you will depend on your goal time and pace, and if you’re not sure how to figure that out, the handy calculator below will do all the math for you.

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This useful tool can be found at mypacecalculator.com, along with a few other helpful calculators to help runners of all abilities determine their optimal pace for any distance. All you have to do is enter the length of your running interval, the length of your walking interval and your pace for each, and the calculator will give you your net pace (in min/km and min/mile), as well as your estimated finishing time for distances from the 1,500m all the way up to a marathon.

For example, if your running pace is 5:30/km and your walking pace is 12:00/km, a 5:1 running to walking ratio will result in a 5K time of 30:13, a half-marathon of 2:07:33 and a marathon time of 4:15:06. Bumping your ratio up to 6:1 will make you faster, and lowering it to 4:1 will result in slower finishing times. If you’re a 5:00/km runner looking to run a sub-4 hour marathon, a running to walking ratio of 4:1 at 5:00/km for the run and 12:00/km for the walk will give you a 3:58:50 finishing time.

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So if you find you need a walk break here and there to make it through your long run or workout, don’t sweat it — some well-planned walk breaks can actually help you run to a faster time than you would have otherwise.