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Run Walk Timer
Choose a plan, press Start at your door and pocket the phone. The beeps tell you when to run and when to walk.
Round 1 / 8
8 runs of 60 seconds with 90-second walks, as in week 1 of beginner plans. 28½ minutes in all.
6 runs of 90 seconds with 2-minute walks, the usual second week. 29 minutes in all.
6 runs of 3 minutes with 1-minute walks: 18 minutes of running. 33 minutes in all.
6 runs of 4 minutes with 1-minute walks: 24 minutes of running. 39 minutes in all.
3 runs of 9 minutes with 1-minute walks: 27 minutes of running. 39 minutes in all.
Run walk interval timer plans
| Plan | Run | Walk | Repeats | Total with warm-up and cool-down |
|---|---|---|---|---|
| Run 1 / walk 1½ | 60 s | 90 s | 8 | 28 min 30 s |
| Run 1½ / walk 2 | 90 s | 2 min | 6 | 29 min |
| Run 3 / walk 1 | 3 min | 1 min | 6 | 33 min |
| Run 4 / walk 1 | 4 min | 1 min | 6 | 39 min |
| Run 9 / walk 1 | 9 min | 1 min | 3 | 39 min |
Every plan begins with a 5-minute warm-up walk and ends with a 5-minute cool-down walk, both included in the total. There is no walk interval after the last run: the cool-down walk follows it directly.
How to use it
- Choose a plan. If you are new to running, start with Run 1 / walk 1½ and stay on it until the last run feels as controlled as the first.
- Turn the phone volume up, switch on Keep screen on, and turn on Vibrate if your phone supports it. Press Start as you leave.
- Walk briskly through the 5-minute warm-up. At the long tone, run; three short beeps warn you before each change to walking and back.
- After the last run the cool-down walk starts straight away. Keep walking for the full 5 minutes before you stop.
How the run walk method builds a runner
Beginner plans such as the NHS Couch to 5K start with 60 seconds of running and 90 seconds of walking, repeated for about 20 minutes, three times a week with rest days between. Week 2 moves to 90-second runs and 2-minute walks, and the plan progresses over nine weeks. The first two chips here match those opening weeks; the later ones are longer run blocks with a fixed 1-minute walk for when you are past that stage.
Walk breaks work because they come before you need them. Your heart and lungs adapt to running within weeks, but tendons, bones and joints take longer. A planned walk every minute or two lets your breathing settle and gives your legs a short break from impact, so you can cover more total distance than you could by running until you have to stop. Many experienced runners keep a 1-minute walk in long runs for the same reason.
Pace and progress
Run slowly. The right pace for the run intervals is one where you could still talk in full sentences. If you can only gasp single words, slow down until it feels almost too easy. Speed arrives later and without much effort once you can run for half an hour.
Three sessions a week with a day off between them is the usual pattern. Move to the next plan when you finish a session feeling you could have done one more repeat, and repeat a week as often as you like. If you have a heart or lung condition, joint problems, are pregnant, or have been inactive for a long time, ask a doctor before starting a running plan.
Common mistakes
- Running the intervals too fast. A 60-second run is a jog, not a dash; you should finish it able to speak.
- Skipping walk breaks because you feel good early on. The breaks you take in the first ten minutes pay for the last ten.
- Letting the phone sleep or muting it. Keep the screen awake and the volume up, or you will miss the beeps in a pocket.
- Running on consecutive days in the first weeks. Legs need the rest day to adapt.
- Standing still at the end. Use the full cool-down walk to bring your breathing and heart rate down gradually.
Questions people ask
Can I use this as a Couch to 5K timer?
Yes, for the interval timing. The first chip is 8 runs of 60 seconds with 90-second walks, like week 1, and the second is 90-second runs with 2-minute walks, like week 2. For later weeks, set Work, Rest and Rounds with the steppers.
What is a good run walk ratio for beginners?
Start with 60 seconds of running to 90 seconds of walking. When that is comfortable, move to 90 seconds and 2 minutes, then to longer runs with 1-minute walks.
How long should a beginner run walk session be?
About 20 minutes of intervals plus a 5-minute walk before and after, so close to half an hour. The first plan here takes 28½ minutes in total.
Will I hear the timer with my phone in my pocket?
Yes, if the volume is up and the screen stays awake. Three short beeps come before every change and a longer tone marks it; Vibrate adds a buzz on phones that support it.
Is a jog walk timer useful for experienced runners?
Yes. Run 9 / walk 1 is a common pattern for long runs and for returning after time off, and the steppers let you set any ratio.
Why is there no walk after the final run?
Because the 5-minute cool-down walk begins as soon as the last run ends, a separate walk interval there would only repeat it.