Quick answer: type your run and walk times (for example 1:00 and 1:00), the number of rounds and the warm-up and cool-down, then press Start. The default plan, a 5:00 walk, 10 rounds of 1 minute running and 1 minute walking, and a 5:00 walk, takes 29:00 in total.
How to use the run walk timer
Pick a preset or type your own times as m:ss. Rounds counts the run segments. The warm-up and cool-down are walking time before the first run and after the last one; set them to 0:00 to skip them. Leave the page open with the screen on: the timer asks the phone to keep the screen awake where the browser allows it, beeps three short counts before each change and vibrates on phones that support it. Tick "Say the next step out loud" to hear "Run" and "Walk" through your headphones.
Worked example
The "Run 4 / walk 1" preset gives 6 rounds: 6 x 4:00 of running and 5 x 1:00 of walking between them (the last walk is replaced by the cool-down). That is 29 minutes of intervals, or 39:00 with a 5-minute warm-up and cool-down. The total appears under the clock before you start.
About the run walk method
Mixing short walk breaks into a run lets new runners build up time on their feet, and some experienced runners use it for long distances too. Jeff Galloway's name is the one most runners connect with the approach; this timer is independent and not affiliated with him. A common way to progress is to keep the walk the same and lengthen the run step by step: 30 seconds, then 1, 2, 4 and so on, moving on only when the current ratio feels easy.
Tips
Walk briskly in the breaks rather than strolling, and run the run segments at an easy, conversational effort. In a race, take the walk breaks from the start as planned rather than saving them until you are tired. If a ratio leaves you gasping, shorten the run segment rather than skipping the walks.
For faster workouts with work and rest periods, use the running interval timer. To see what pace your run/walk mix adds up to, use the pace calculator.
Formula and examples checked . Found a problem? Tell us.
Questions
What is the run walk method?
Running for a set time, then walking for a set time, and repeating. Ratios range from 30 seconds of each for beginners to several minutes of running per minute of walking.
What run walk ratio should a beginner use?
Start short enough that every run segment feels easy, for example 30 seconds of running and 30 seconds of walking, and lengthen the run as it gets comfortable.
Does the timer work with my phone locked?
Browsers may pause timers when the screen is off. Keep the page open with the screen on; the timer asks the phone to stay awake and catches up if it was paused.
Can I use run walk intervals in a marathon?
Yes. Planned walk breaks can be taken at a set time interval or at every mile marker from the start.