The run-walk method
Updated 1 October 2026
The run-walk method is exactly what it sounds like: you run for a while, walk for a while, and repeat. Popularised by the US Olympian and coach Jeff Galloway, it's used by complete beginners and by marathon runners alike.
It isn't a lesser form of running. It's how most people manage to run at all at the start, and how many experienced runners run further with less wear.
Why it works
Running continuously at the beginning means running until you can't, and then stopping. Run-walk turns that around: you take a walk break before you're exhausted. Because each running part is short and you recover in between, you end up running more in total — and that total is what builds fitness.
It also gives your legs time. Your heart and lungs adapt quickly; tendons and bones are slower. Walk breaks keep the load on them manageable while they catch up.
Which ratio to start with
| Where you are | Run | Walk |
|---|---|---|
| Can't run yet | 30–60 seconds | 90–120 seconds |
| A minute or two | 1–2 minutes | 1–2 minutes |
| About 5 minutes | 3–5 minutes | 1–2 minutes |
| 10 minutes or more | 8–10 minutes | 1 minute |
Total session time: 20 to 30 minutes, plus a 5-minute walk to warm up and cool down.
How to progress
Lengthen the running parts first, then shorten the walks. Change one thing a week. If a session feels too hard, keep the same ratio for another week.
That's exactly the structure of Couch to 5K: one-minute runs in week 1, and 30 minutes of running by week 8.
Can you run a 5K with run-walk?
Absolutely. Plenty of people finish their first 5K, and even marathons, with walk breaks. It also costs less time than you'd think: three minutes of running and one of walking is often only a few minutes slower over 5K than running the whole way — and much easier to finish. The 5K time calculator shows the difference for your own pace.
Tips
- Walk briskly, not slowly. It keeps your heart rate up and your time down.
- Take the walk breaks from the start, not only when you're tired. That's the whole trick.
- Use a timer that beeps or talks. Watching the clock is tiring; a voice saying "walk now" is not.
Run-walk for weight loss
Run-walk is a great way to build up to longer sessions, and longer sessions burn more energy in total. More on that in running for weight loss.
Keep reading
- Couch to 5K: the complete plan, week by weekThe full Couch to 5K schedule — every session of all eight weeks — plus what each week feels like, and what to do when a week is too hard.
- 5K training plan for beginnersA beginner 5K training plan that starts where you are — from never having run to already managing ten minutes — with the rules that make it work.
- How long will your 5K take?Work out your 5K finish time from your pace — or from a run-walk rhythm — and see how it compares with the average US 5K finisher of your age.