Run/Walk Ratio Calculator Formula
Understand the math behind the run/walk ratio calculator. Each variable explained with a worked example.
Formulas Used
Effective Pace
effective_pace_display = round(effective_pace * 100) / 100Estimated Finish Time
finish_time_min = round(effective_pace * race_distance * 10) / 10Finish (hours)
finish_hours = floor(effective_pace * race_distance / 60)Finish (remaining min)
finish_remaining_min = round(effective_pace * race_distance - floor(effective_pace * race_distance / 60) * 60)Variables
| Variable | Description | Default |
|---|---|---|
run_pace_min | Running Pace(min/mile) | 10 |
walk_pace_min | Walking Pace(min/mile) | 16 |
run_interval | Run Interval(min) | 4 |
walk_interval | Walk Interval(min) | 1 |
race_distance | Race Distance(miles) | 13.1 |
run_fraction | Derived value= run_interval / (run_interval + walk_interval) | calculated |
walk_fraction | Derived value= walk_interval / (run_interval + walk_interval) | calculated |
effective_pace | Derived value= run_fraction * run_pace_min + walk_fraction * walk_pace_min | calculated |
How It Works
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.
Worked Example
Running 4 minutes at 10:00/mile pace, walking 1 minute at 16:00/mile pace for a half marathon.
run_pace_min = 10walk_pace_min = 16run_interval = 4walk_interval = 1race_distance = 13.1
- 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
Ready to run the numbers?
Open Run/Walk Ratio Calculator