How Fast Are You Run-Walking?

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