Free tool
Run/Walk Interval Generator
Two questions and you get a full beginner session: warm-up walk, run/walk intervals, cooldown, with the totals worked out. Free, no signup, nothing to install.
Including the warm-up and cooldown walks.
Be honest. Picking lower than you think costs you nothing.
Optional. It only changes the tip below.
Your session
- 5 minWarm-up walk, brisk
- Repeat× 6
- 1 minEasy run
- 2 minWalk
- 5 minCooldown walk
Total
28min
Running
6min
Walking
22min
Intervals
6
How the generator builds your session
It starts from the one number that matters: how long you can currently run without stopping. Everything else follows from that.
- 1Warm-up. A 5 minute brisk walk, on every session, no exceptions.
- 2Run interval. Set to what you can already do, not what you would like to do. If a minute is your limit, a minute is the interval.
- 3Walk interval. Long enough for your breathing to settle. Around 2 minutes early on, shorter once your run intervals pass five minutes.
- 4Rounds. As many as fit inside the time you picked.
- 5Cooldown. Another 5 minute walk, so you are not stopping dead.
This is a planning tool, not a personalized program
It builds a general beginner session from the numbers you enter. It does not know your health history and it is not medical advice. If you have a health condition or a current injury, talk to a doctor or physical therapist before starting.
Why run/walk works for beginners
Running until you have to stop puts a hard ceiling on your session, and that ceiling arrives early for a beginner. Alternating short runs with planned walks moves the question from how long can you run to can you run one more minute. The answer to that is usually yes, which is why the session gets finished.
You end up with more total running than you would have managed in one block, at an effort you can repeat two days later. The longer explanation is here.
Picking your run interval honestly
| You can currently run | Start with | Walk |
|---|---|---|
| Under a minute | 30 seconds | 2 min |
| About a minute | 1 min | 2 min |
| Two or three minutes | 2 min | 2 min |
| About five minutes | 4 min | 90 sec |
| Ten minutes or more | 8 to 10 min | 2 min |
Scroll the table sideways to see every column.
Under-picking costs you nothing. Over-picking costs you the session, and sometimes the week after it.
How to progress week to week
Add about a minute to the run interval each week and keep the total session length roughly the same. Once the run intervals pass five minutes, start taking time off the walk instead.
Three sessions a week, never two days in a row. The full eight week version is in the beginner running plan.
Repeat a week whenever it feels rough
There is no penalty for doing week four twice. Repeating is training, not lost time.
Running the intervals without watching a timer
The awkward part of run/walk is the timing. Checking a watch every ninety seconds pulls you out of the run and makes each interval feel twice as long.
The fixes, in order of how well they work: an app that calls the intervals out loud, a watch with interval alerts, or a playlist where you have counted the track lengths. The first one is the only one you can genuinely forget about.
Frequently asked questions
What is a good run/walk ratio for a beginner?
1 minute of running to 2 minutes of walking, repeated eight times, suits most people starting from zero. If a minute feels like too much, start at 30 seconds and build from there.
How long should a beginner run/walk session be?
Around 30 minutes including the warm-up and cooldown walks. Most of that is walking in the first few weeks, which is intentional.
Should I walk or stand still during the recovery?
Keep walking. Standing lets everything tighten up and makes the next run interval harder than it needs to be.
Can I use this on a treadmill?
Yes. Set a walk speed around 3.0 to 3.5 mph and a jog speed around 4.0 to 5.0 mph and switch between them at each interval. See the treadmill running plan.
How many times a week should I do this?
Three, with a rest day between each. A fourth is worth adding after about two months of consistency.
The full guides
Beginner Running Plan: How to Start Running From Zero
A free 8-week beginner running plan that starts with walking. Includes a week-by-week schedule, an example session, and the mistakes that make most people quit in week two.
5K Training Plan for Complete Beginners
A free 8-week 5K training plan for complete beginners. Week-by-week run/walk schedule, an example session, race-day pacing, and what to do if you miss a week.
Related reading
The Run/Walk Method for Beginners: How It Works
The run/walk method alternates short runs with planned walk breaks. Here is why it works for beginners, how to pick your intervals, and example sessions to copy.
How to Start Running When You Get Tired Quickly
Out of breath after two minutes? That is normal, and it is almost always a pacing problem. Here is how to start running when you get tired fast.
How Many Days a Week Should a Beginner Run?
Three days a week is the beginner answer, with a rest day between each run. Here is why more is not better at the start, and what to do on the days off.