Run/Walk Ratio Rechner
Berechnen Sie Ihren effective pace und finish time unter Verwendung von the run/walk (Galloway) method. Geben Sie your run pace, walk pace, and intervals.
Effective Pace
11.20 min/mile
Effective Pace vs Running Pace
Formel
How the Run/Walk Method Works
The Galloway run/walk method alternates running and walking intervals throughout a race.
Formula
Effective Pace = (Run Fraction x Run Pace) + (Walk Fraction x Walk Pace)
Where:
Benefits
The run/walk method reduces injury risk, allows better recovery, and often produces faster finish times than running continuously at a slower pace.
Lösungsbeispiel
Running 4 minutes at 10:00/mile pace, walking 1 minute at 16:00/mile pace for a half marathon.
- 01Run fraction = 4 / (4 + 1) = 0.80
- 02Walk fraction = 1 / (4 + 1) = 0.20
- 03Effective pace = 0.80 * 10 + 0.20 * 16 = 8.0 + 3.2 = 11.20 min/mile
- 04Finish time = 11.20 * 13.1 = 146.7 minutes
- 05That is 2 hours 27 minutes
Häufig Gestellte Fragen
Does the run/walk method slow you down?
Not necessarily. Many runners finish faster with run/walk because they maintain energy and avoid the late-race slowdown that comes from continuous running.
What is the best run/walk ratio?
Common ratios are 4:1, 3:1, or 2:1 (run:walk). Beginners may start with 1:1 and progress to longer run intervals.
Can experienced runners use run/walk?
Yes. Jeff Galloway, an Olympic marathoner, advocates the method for all levels. Many experienced runners use it for ultras and recovery runs.
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