How it works
Each cycle is one run interval plus one walk interval. The distance you cover in a cycle is the run time divided by your run pace, plus the walk time divided by your walk pace. Your blended pace is the cycle time divided by that distance, and your finish time is the blended pace times the race distance.
Example
Running 1:00 at 7:00/km covers about 143 m, and walking 1:30 at 11:00/km covers about 136 m. That's 279 m every 2:30, a blended pace of 8:57/km, and a 5K in about 44:46.
Choosing a split
Many beginner plans start with short runs and longer walks, then shift the ratio toward running as it gets easier. Use the presets to compare how much a change in ratio moves your finish time.
