Run Walk Ratio Chart

Run Walk Ratio Chart – UPDATED 2021 – A Complete Guide

Commonly referred to as the Galloway method, run walking is a well-known training method among runners of all levels. Using a run walk ratio chart can help runners progress as they train with this method. In addition, the run walk method strongly encourages runners to take walking breaks, regardless of their level of proficiency.

The run walk ratio chart helps runners determine the intervals at which they should walk and run. These intervals change based on the amount of time it takes them to run a mile. Breaking up a run with walking intervals is beneficial in many ways. It helps to prevent injuries, keep the runner from becoming overwhelmed, and improve their fitness.

Run Walk Ratio Chart – UPDATED 2021 – A Complete Guide

Runners looking to improve their endurance and conditioning can benefit most from the run walk method. This approach allows them to run for longer periods of time without risking fatigue, injury, or burnout. Jeff Galloway, the former Olympian who created the method, has coached over 200,000 runners during his coach career.

With the guidance of a run walk ratio chart, a well-planned session can reduce the pain, injury, improve recovery rate, and even prevent muscle cramps. While this is helpful for beginners, it is also an excellent way for those returning to running to get back into the sport.

To start with this method, it is best to take the walking interval before fatigue begins to set in. However, to be clear, the run walk method does not mean that you should only take breaks when you are feeling tired. On the contrary, waiting until you are completely fatigued can burn through your reserve prematurely.

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To simply illustrate the run walk ratio chart, these are a few easy ratios that can work for runners based on their fitness level. Beginners should run for 15 to 30 seconds, with a one-to-two-minute walk. Intermediate runners can run from two to five minutes. Then take a walk for one to two minutes. Experienced runners should run up to ten minutes, depending on their endurance and skill level. After that, walk for 30 seconds to one full minute.

Here is a more in-depth run walk ratio chart for those looking to apply the method based on their mile time.

Pace Per Mile

Run Walk Ratio (Running/Walking)

7-minute mile 6 minutes / 30 seconds
7:30 minute mile 5 minutes / 30 seconds
8-minute mile 4 minutes / 35 seconds or 2 minutes / 15 seconds
9-minute mile 4 minutes / 1 minute
10-minute mile 3 minutes / 1 minute
11-minute mile 2 minutes / 1 minute
12-minute mile 2 minutes / 1 minute
13-minute mile 1 minute / 1 minute
14-minute mile 30 seconds / 30 seconds
15-minute mile 30 seconds / 45 seconds
16-minute mile 30 seconds / 60 seconds
17 to 18-minute mile 10 seconds / 30 seconds
18 to 20-minute mile 5 seconds / 30 seconds or 5 seconds / 25 seconds

Run Walk Method For Beginners

Run Walk Method For Beginners

The run walk method is great for those just starting to run as they don’t have enough cardio reserves to run for prolonged time periods. To apply the run walk method for beginners, the best way to start is to lace up and go!

When first getting started, it is best to set a time goal. Rather than worrying about distance or hitting a certain pace, setting a time goal allows you to focus on achieving your intervals. New runners should aim to get moving for about 20 minutes, three days a week. As you progress, add a fourth day, and then extend your time to 25 or 30 minutes.

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It is best to start with just a few days each week. Adding a new workout or running routine to your already hectic schedule can be a challenge. Starting with smaller goals helps to create a long-lasting habit. The most important factor for beginners to consider is just to be consistent. If you commit to running three days each week, make sure to treat it like an appointment – no excuses.

As beginners should only focus on their times, they can take a different approach to run walk ratio chart than those who know their pace. Here’s a ten-week plan for those who are in good physical shape.





4 minutes

2 minutes


3 minutes

3 minutes


2 minutes

4 minutes


3 minutes

5 minutes


3 minutes

7 minutes


2 minutes

8 minutes


1 minute

9 minutes


2 minutes

13 minutes


1 minute

14 minutes


30 minutes

Walk when needed

Run Walk Strategy & Ratio For Marathons

The run walk strategy for marathons is very much like the one used by beginners. Although this method is often associated with those who are new to running, many experienced runners use this approach, as well. Many long-distance runners who participate in marathons find it challenging to conserve their energy for the second half of their race.
Utilizing a run walk strategy can help marathoners conserve energy, fight fatigue, and even finish with better times. Those using the run walk ratio for a half marathon or even a full marathon can use this strategy to their advantage. Rather than walking after just a few minutes, experienced runners can take a walking break after completing their magic mile.

Run Walk Ratio For Half Marathon

If you plan on completing your first half-marathon, the run walk ratio can help you complete it with a competitive time. The run walk ratio for marathons is a fantastic strategy for first-time marathoners. One interval that works well for most new marathoners is the 4-2 run walk ratio. This ratio requires you to run for four minutes with a two-minute walking break in between intervals.

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As you complete more training and marathons, aim to extend your run time and shorten your walking breaks. This will help you build your long-term endurance and speed. As you get faster and stronger, you will be making sure to lessen your chances of injury and burnout.

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