Run-Walk Pace Calculator
Estimate a finish time from your run and walk intervals, both paces and any extra stationary time.
5 km example
4:00 run at 6:00/km, 1:00 walk at 10:00/km; no extra stops.
- Elapsed finish
- 0:32:24
- Average including stops
- 6:29/km · 10:26/mi
- Moving time
- 0:32:24
- Running / walking time
- 0:26:24 / 0:06:00
6 complete cycles; finish during the run segment. The final interval stops at the finish line.
Moving-time checkpoints
Displayed times round to the nearest second. The CSV retains unrounded milliseconds.
These times exclude extra stationary time because its location is unspecified. Your running pattern resumes where it paused.
If a long value needs more room, focus the table and use the arrow keys to scroll.
| Distance | Moving cumulative | Segment at marker |
|---|---|---|
| 1 km | 0:06:24 | run |
| 2 km | 0:12:48 | run |
| 3 km | 0:19:20 | walk |
| 4 km | 0:26:00 | run |
| 5 km · Finish | 0:32:24 | run |
Use this result with confidence
Calculate run-walk finish times from timed intervals and separate paces. See exact-distance checkpoints, partial final intervals and download a CSV.
Set both intervals and both paces
Enter your distance, the number of seconds you run and walk in each cycle, and a separate pace for each segment. The default is four minutes running at 6:00/km followed by one minute walking at 10:00/km. You can enter metres, kilometres or miles for the race distance. Both segment paces use the single pace unit you select; changing that unit reinterprets the entered numbers, so enter the equivalent values before calculating.
A 5K example with an unfinished cycle
One complete default cycle covers two-thirds of a kilometre running and 0.1 km walking: 0.766666… km in five minutes. Six full cycles cover 4.6 km in 30 minutes. The last 0.4 km takes 2:24 at the run pace. The projected 5K finish is 32:24, including 26:24 running and 6:00 walking. The tool stops at 5 km; it does not add another full walk after the finish.
| Distance | Moving finish | Final segment |
|---|---|---|
| 0.5 km | 0:03:00 | run |
| 0.7 km | 0:04:20 | walk |
| 5 km | 0:32:24 | run |
Add stationary time once
A total of 90 extra stationary seconds changes that 5K finish to 33:54. It does not change the running or walking time. The table remains a moving-time reference because the tool has no locations for those stops. The interval clock is assumed to pause during each extra stop, then resume the same segment. If your timer keeps cycling while stopped, your later run/walk phases can differ from this model.
Read or download the result
Calculate after editing to update the result and enable a CSV download. The CSV includes your numerical inputs, raw cumulative milliseconds at every selected kilometre or mile marker, and the exact finish distance. This separate run-walk CSV is not a saved PaceRibbon v1 plan or an importable backup. A standard constant-pace band cannot reproduce run/walk checkpoints, even when its final time is the same.
Distances are limited to 0.1–100 km, each interval to 1–3,600 seconds, and each pace to 0:01–120:00 per selected unit. Moving time must be at least one second and elapsed time must stay within 48 hours. The model starts with running and holds segment speeds constant. It cannot estimate fatigue, choose a suitable ratio, or guarantee an official race result. All calculations and CSV generation stay in your browser.