RunPackGuides · 5 min read
The run/walk method: ratios, timing and how to cue it on your phone
What the run/walk method is, run/walk ratios for beginners, 5K, half marathon and marathon, how to time the switches, and why walk breaks aren’t cheating.
The run/walk method means mixing short running segments with planned walk breaks from the start of a run, not just when you’re tired. It was popularised by Olympian Jeff Galloway. It’s how most couch to 5K plans begin, and plenty of experienced runners use it for half marathons and marathons too.
Why walk breaks work
- They spread the effort. Short breaks before you’re tired let you keep going for longer overall.
- They make a habit easier. A run you can finish feels better than one you abandon.
- They suit groups. Friends of different fitness can run the same intervals, each at their own pace.
Common run/walk ratios
| Where you are | Run | Walk | Repeat for |
|---|---|---|---|
| Brand new to running | 1 min | 1–2 min | 20–30 min |
| A few weeks in | 2–3 min | 1 min | 25–30 min |
| Running a 5K | 4–5 min | 1 min | the whole run |
| Half marathon or marathon | 4–9 min | 30–60 sec | from the first mile |
These are starting points, not rules. Run at a pace where you could hold a conversation, and move to longer running segments only when the current ones feel easy.
To see what a ratio means for your finish time, try the 5K time calculator.
How to time the switches
- A watch interval timer. Most running watches can repeat a run/walk pair.
- A voice app. Couch to 5K apps call out each switch over your audio.
- A silent buzz. If you’d rather keep your music or podcast uninterrupted, use an app that cues with vibration. RunPack’s training plans buzz and show a banner at every switch, even with the phone locked in your pocket.
Doing it as a group
Agree the ratio before you start, and walk together when the timer says walk. If someone is faster, they can loop back during the walk break. See running with someone faster or slower.
Is walking cheating?
No. Your finish time counts the same whether you walked or not, and many runners find their overall time improves once they stop fighting the urge to walk. The goal is to keep running for years.
If you have a health condition or haven’t exercised in a long time, check with a doctor before starting.