Run-Walk Race Planner
Plan alternating run-walk intervals to a target distance, including the exact partial final interval and cumulative time-distance views.
Run-walk strategy workspace
Constant chosen paces; no fatigue model
Your alternating race schedule
01:05:12 planned hours:minutes:seconds
Starts with a run; final interval stops at target distance
Full result table
| Interval | Mode | Segment min | Segment km | Elapsed min | Cumulative km | Completion |
|---|---|---|---|---|---|---|
| 1 | Run | 4 | 0.666667 | 4 | 0.666667 | Full |
| 2 | Walk | 1 | 0.1 | 5 | 0.766667 | Full |
| 3 | Run | 4 | 0.666667 | 9 | 1.433333 | Full |
| 4 | Walk | 1 | 0.1 | 10 | 1.533333 | Full |
| 5 | Run | 4 | 0.666667 | 14 | 2.2 | Full |
| 6 | Walk | 1 | 0.1 | 15 | 2.3 | Full |
| 7 | Run | 4 | 0.666667 | 19 | 2.966667 | Full |
| 8 | Walk | 1 | 0.1 | 20 | 3.066667 | Full |
| 9 | Run | 4 | 0.666667 | 24 | 3.733333 | Full |
| 10 | Walk | 1 | 0.1 | 25 | 3.833333 | Full |
| 11 | Run | 4 | 0.666667 | 29 | 4.5 | Full |
| 12 | Walk | 1 | 0.1 | 30 | 4.6 | Full |
| 13 | Run | 4 | 0.666667 | 34 | 5.266667 | Full |
| 14 | Walk | 1 | 0.1 | 35 | 5.366667 | Full |
| 15 | Run | 4 | 0.666667 | 39 | 6.033333 | Full |
| 16 | Walk | 1 | 0.1 | 40 | 6.133333 | Full |
| 17 | Run | 4 | 0.666667 | 44 | 6.8 | Full |
| 18 | Walk | 1 | 0.1 | 45 | 6.9 | Full |
| 19 | Run | 4 | 0.666667 | 49 | 7.566667 | Full |
| 20 | Walk | 1 | 0.1 | 50 | 7.666667 | Full |
| 21 | Run | 4 | 0.666667 | 54 | 8.333333 | Full |
| 22 | Walk | 1 | 0.1 | 55 | 8.433333 | Full |
| 23 | Run | 4 | 0.666667 | 59 | 9.1 | Full |
| 24 | Walk | 1 | 0.1 | 60 | 9.2 | Full |
| 25 | Run | 4 | 0.666667 | 64 | 9.866667 | Full |
| 26 | Walk | 1 | 0.1 | 65 | 9.966667 | Full |
| 27 | Run | 0.2 | 0.033333 | 65.2 | 10 | Partial final |
A constant-pace schedule, not a race-performance guarantee. No fatigue, hills, aid stops or warm-up is added. The first interval is running. The output distinguishes completed intervals from a partial final interval and caps schedules at 2,000 segments.
Let’s work it out.
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How to use Run-Walk Race Planner
- Enter running and walking paces in decimal minutes per kilometre.
- Set the minutes spent running and walking in each repeated cycle.
- The final interval stops exactly at the target distance rather than adding a whole extra cycle.
Worked example
At 6 min/km running for four minutes and 10 min/km walking for one minute, each full cycle covers 0.766667 km in five minutes. The last cycle is shortened to finish exactly at the target.
Formula, accuracy & limitations
Run speed = 1/run pace km/min; walk speed = 1/walk pace. Alternate the entered time intervals, starting with a run. For the final partial segment, time = remaining distance × that segment pace.
A constant-pace schedule, not a race-performance guarantee. No fatigue, hills, aid stops or warm-up is added. The first interval is running. The output distinguishes completed intervals from a partial final interval and caps schedules at 2,000 segments.
These outputs use the stated model and your supplied inputs. A mathematically consistent model can still differ from personal measurements. Scenario curves and formula comparisons are not statistical confidence intervals.
Set two sustainable scenario paces
Enter running and walking paces in decimal minutes per kilometre. For 6 minutes 30 seconds, use 6.5. The plan treats those as chosen constant speeds; it does not predict what you can sustain or automatically add slower late-race sections.
Choose the rhythm and starting mode
Set the minutes spent running and walking in each repeated cycle. This version starts with a run and alternates without transition delays. The timeline separates the two modes, while the cumulative curve shows how distance advances as time passes.
Inspect the final interval and practical extras
The final interval stops exactly at the target distance rather than adding a whole extra cycle. Aid-station pauses, traffic, warm-up and terrain are outside the schedule. Add those in your own planning and do not interpret the mathematical finish as a promise of race-day performance.
Check the shortened final cycle
With four running minutes at 6 min/km and one walking minute at 10 min/km, one cycle covers 23/30 km. Thirteen complete cycles cover 9.966667 km in 65 minutes. The remaining 0.033333 km is covered by 0.2 minutes of the next running interval, producing a 65.2-minute schedule. Rounding the cycle distance to 0.77 before repetition would change the result. The engine therefore retains full precision and rounds only the displayed schedule.
Frequently asked questions
Does the plan always end with a walk?
It stops as soon as the target distance is covered. That can occur during either mode, and the final row is labelled partial when needed.
Why is this different from a pace converter?
The schedule alternates two speeds over timed intervals. A pace converter translates one pace or speed without constructing that sequence.
Can I use minutes per mile?
The fields use minutes per kilometre. Convert your paces first so both modes and target distance use the same basis.
Is transition time included?
The model changes modes immediately. Any stop or delay between modes requires a separate practical allowance.
