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Run/walk session planner

Works out what a run/walk session you have already chosen comes to — distance, cycles and the average pace a watch will show — from your own intervals and your own paces.

The question this answers: “I am doing three minutes running, two walking, for half an hour. How far is that actually, and how many cycles?”

How long you are going out for, including the walking.

From a run you have actually done. 7 means seven minutes per kilometre.

A brisk walk is around 10–12 minutes per kilometre for most people.

Result

Distance covered
3.66 km
2.57 km running, 1.09 km walking.
Full cycles
6
The session divides evenly.
Time actually running
18 min
60% of the session.
Average pace over the whole session
8:11 /km
Slower than your running pace, because the walks are in it. This is the number a watch will show you.

Worth knowing about this answer

  • Every number here is yours. The paces should come from runs and walks you have actually done rather than from what you would like them to be, or the distance will be a wish rather than an estimate.
  • This works out what a session you have chosen adds up to. It does not suggest a session: how much running suits you depends on your history, your age and what you did yesterday, none of which we know.
Show the working
  1. One cycle3 min run + 2 min walk5 min
  2. Full cycles in the session30 ÷ 5, rounded down6
  3. Distance running18 min ÷ 7 min/km2.57 km
  4. Distance walking12 min ÷ 11 min/km1.09 km

Distance covered: 3.66 km. Full cycles: 6. Time actually running: 18 min. Average pace over the whole session: 8:11 /km

How it works

One cycle is the run period plus the walk period. Whole cycles are the session length divided by that, rounded down; the remainder is run first, because that is the order within a cycle. Distance for each is time divided by pace, and the average pace is the whole session divided by the total distance.

What it assumes

  • Both paces are held steadily throughout. Real sessions drift, usually slower.
  • The leftover time at the end is run before it is walked.
  • Pace is minutes per kilometre in decimal, so 7.5 is seven minutes thirty.

Where it stops being reliable

  • It works out what a session you have chosen adds up to. It does not suggest a session, because how much running suits you depends on your history, your age and what you did yesterday.
  • Terrain and gradient are not in it. On hills both paces change and the walking one changes less.
  • The paces are yours to supply. A pace you would like rather than one you have run produces a distance that is a wish.

Runs entirely in your browser — nothing you type is sent anywhere. Last reviewed 2026-08-30. More on Running.