Run 30 Seconds Walk 90 Seconds Pace Calculator

Pace Calculation Formula:

\[ P = \frac{T_{run} + T_{walk}}{D_{run} + D_{walk}} \]

Run Time (T_run):

seconds

Walk Time (T_walk):

seconds

Run Distance (D_run):

miles

Walk Distance (D_walk):

miles

Average Pace (P):

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1. What is the Run/Walk Pace Calculator?

The Run/Walk Pace Calculator computes your average pace during interval training sessions that alternate between running and walking. This method is popularized by Jeff Galloway and is excellent for beginners or those looking to reduce injury risk while maintaining cardiovascular benefits.

2. How Does the Calculator Work?

The calculator uses the formula:

\[ P = \frac{T_{run} + T_{walk}}{D_{run} + D_{walk}} \]

Where:

\( P \) — Average pace (minutes per mile)
\( T_{run} \) — Time spent running (seconds)
\( T_{walk} \) — Time spent walking (seconds)
\( D_{run} \) — Distance covered while running (miles)
\( D_{walk} \) — Distance covered while walking (miles)

Explanation: The formula calculates the total time divided by total distance to determine your average pace per mile during the entire run/walk cycle.

3. Importance of Pace Calculation

Details: Knowing your average pace helps in training planning, race strategy, and tracking fitness progress. The run/walk method often yields better overall race times with less fatigue.

4. Using the Calculator

Tips:

Enter run and walk times in seconds (default 30s run/90s walk)
Enter distances covered during each phase in miles
For treadmill users: use the distance display or calculate based on speed
For outdoor running: measure distance using GPS or known routes

5. Frequently Asked Questions (FAQ)

Q1: Why use a 30s/90s interval?
A: This interval provides good recovery while maintaining cardiovascular benefits. It's especially good for beginners or those returning from injury.

Q2: How do I measure my run and walk distances?
A: Use a GPS watch, smartphone app, or treadmill display. For outdoor running, you can map your route using online tools.

Q3: Can I use kilometers instead of miles?
A: The calculator uses miles, but you can convert kilometers to miles (1 km = 0.621371 miles) before entering values.

Q4: What's a good pace for run/walk intervals?
A: This varies by fitness level. Beginners might average 12-15 min/mile, while more experienced runners might be 9-11 min/mile.

Q5: How does this compare to continuous running?
A: Many runners find they can maintain a faster overall pace with intervals than continuous running, with less fatigue and injury risk.