How Fast Are You Run-Walking?

What do run/walk speeds mean?

Posted: 5 May 2002
by Amby Burfoot

Most runners want to keep track of their pace. It’s how we measure many sessions. So what happens to your overall pace when you combine running and walking? You slow down, obviously. But not as much as you might think. The following table shows per-mile paces for someone who runs a mile at his or her normal pace, then walks for 60 seconds before running the next mile. These estimates assume that you walk at a steady (but not fast) pace between running efforts.

If you run a mile in: your overall run/walk pace will be:
6:00 6:40
7:00 7:37
8:00 8:34
9:00 9:31
10:00 10:29
11:00 11:26
12:00 12:23

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Discuss this article

I find that Amby Burfoot's run / walk times table is just about "spot-on".
I usually run around 9 mins / mile, but when I have a little walk included, then my time does go to 9.30 mins / mile. I started to break my runs down with a little walk every mile, and I do suprisingly find a great differnce in my sessions now. Not that I get faster, obviously, but that the short walk somehow reactivates my motivation....which at times is flagging, what the "experts" suggest is true....It does make a big yourself a favour....give it a try.
Posted: 20/09/2002 at 23:08

Just to add to your post,I have read that in the first modern Olympic marathon nearly all the competitors ran/walked the course.
So it can't be that much of a cop out can it?

Posted: 21/09/2002 at 01:22

Thats great
So Im with the great and the good ,then
Il post this to my dad, who tried to get me to run at 21 miles---
Posted: 21/09/2002 at 09:04

doing the 2007 great scottish run 10k tomorrow intending to run all the time but

walking /lolloping breaks are quite likely.

previous 10k events were a run/walk joy to do.

it's good hearing how original marathon runners included walking as well.

Posted: 01/09/2007 at 22:24

They also took a perfectly British view of hydration, drinking tea all the way round! 

Posted: 02/09/2007 at 10:49

I don't see it as a' cop out ' at all ! I recently did my first half and as had some injury problems decided to run walk from the start. I think it actually takes some discipline to do it right from the beginning when you actually feel fine, and it certainly enabled me to complete the race ( faster than I'd predicted if I'd run it all ) without any further damage to my poorly back and hip . Mentally and physically the short and structured walk breaks helped enormouslyand have now  made me think that a marathon is within my reach.....and I would definitely use the same technique.   

PS. I should also add that I am a bit of a purist by nature so me not seeing this as a cop out is quite something ! 

Posted: 03/09/2007 at 08:41

 I started running 10k's 2 years ago when I was 73- had never done any running before but always enjoyed walking so it seemed natural for me to run/walk although I always felt a bit guilty about it. At least there are always plenty of others doing it at the big 'fun' races- I did the Great Scottish Run in Glasgow yesterday, plenty of run/walkers there.
Posted: 03/09/2007 at 22:06

When i ran the Dublin Marathon last year (my only one) i was shocked to find people were running to the start line, and then walking straight away! I can understand the need to walk some of it if you feel unwell or just weren't fit enough on the day, but that was stupid. Personally i walked to the start line, then ran the whole distance, but that was because it was my personal goal to run it.
Posted: 03/09/2007 at 23:53

Well done on Dublin Lardarse ! Will you be doing another ?

I'm not sure I agree with the concept of walk breaks only for when one is  '  not  fit enough on the day '.

I would plan to do them as with a chronic injury problem they give muscles a break and prevent a gradual spasming up.

I'm sure there's always been lots of discussion about the pros and cons and everyone will have different opinions....I just think it's great that everyone is out there exercising to whatever level ! 

Posted: 04/09/2007 at 09:06

If people want to run/walk, run or walk the whole thing, thats fine, personally i wanted to run it, i didn't care how long it took, i just wanted to say i ran the whole way. I wouldn't have entered with a chronic injury, it's a risky business as it is, sadly one man lost his life at Dublin last year, running when unfit or i'll would be irresponsible.

Like i said, it was just that people were running to the start line and then walking, isn't that pointless?

I'm currently training for the Athens classic marathon on November 4, can't wait, no expectations, just want to beat Dublins time. Never been to Greece, love the history.

Entered 2008 FLM as well, waiting for the ballot

What are your running plans sarah? 

Posted: 04/09/2007 at 23:11

i noticed that if you do the great scottish run you can be guaranteed entry to  the edinburgh marathon without having to go through the ballot process .
Posted: 05/09/2007 at 07:15

i could see the benefit of running/walking for tranining purpose only. For the race it would have to be a soild run, cos i don't see you could improve your PB by running/walking!

Posted: 05/09/2007 at 09:58

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