1. What is the Galloway Run-Walk Method?

The Galloway Run-Walk Method, developed by Olympian Jeff Galloway, is a training strategy that alternates between running and walking intervals to improve endurance while reducing injury risk. This calculator helps determine your overall pace using this method.

2. How Does the Calculator Work?

The calculator uses the Galloway pace formula:

Where:

• \( P \) — Overall pace (minutes per mile)
• \( T_{run} \) — Total time spent running (minutes)
• \( T_{walk} \) — Total time spent walking (minutes)
• \( D_{run} \) — Distance covered while running (miles)
• \( D_{walk} \) — Distance covered while walking (miles)

Explanation: The formula calculates your average pace by dividing your total time (running + walking) by your total distance covered.

3. Benefits of Run-Walk Method

Details: This method reduces fatigue, minimizes injury risk, helps maintain consistent pace, and can actually improve overall race times for many runners.

4. Using the Calculator

Tips: Enter your running and walking times in minutes, and distances in miles. The calculator will compute your average pace in minutes per mile. All values must be non-negative, and total distance must be greater than zero.

5. Frequently Asked Questions (FAQ)

Q1: What's the ideal run-walk ratio?
A: It varies by fitness level. Beginners might try 1:1 (run 1 min, walk 1 min), while advanced runners might use 5:1 or 10:1 ratios.

Q2: Can this method help with marathon training?
A: Yes, many runners complete marathons faster using run-walk than running continuously, with less muscle damage.

Q3: How does this affect calorie burn?
A: Calorie burn is similar to continuous running for the same distance, as total work is comparable.

Q4: Should I use this for all my runs?
A: It's excellent for long runs and races. You might do some continuous runs for speed work or shorter distances.

Q5: How do I convert pace to different units?
A: For km, multiply miles by 1.609. For pace per km, divide min/mile pace by 1.609.