Make your next run count
Run-walk plan generator
Turn your run and walk intervals into an eight-week session guide.
Set your running interval, walking interval, initial session length and start date. Each week shows how many complete repeats fit, the time they take and any time left over. Session targets increase every two weeks. Use the guide on your chosen workout days and download weekly calendar reminders if helpful.
Your run and walk intervals stay the same while the session target grows by five minutes at weeks 3, 5 and 7. Any leftover time is listed separately, and only complete run-and-walk repeats count towards the workout.
Your 8-week run-walk guide
A session guide for each week, without a prescribed running frequency.
Week 1
Run / walkWeek starting 4 Jan 2027
10 repeats
Find your starting interval rhythm
Start with your selected run and walk durations. Only complete pairs count towards the completed interval time.
Run 2:00 / walk 1:00
- Session target
- 30:00
- Completed intervals
- 30:00
- Remaining time
- 0:00
Only complete run-and-walk pairs count. Use the completed time and remaining time columns together; the guide adds no warm-up, cool-down or extra sessions.
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Build your run-walk guide
- Enter your run and walk intervals as m:ss or h:mm:ss.
- Enter the initial session length in minutes and choose a Monday start.
- Build the plan and use the week buttons to read each session guide.
- Print, share, save a PDF or export the eight weekly calendar reminders.
A worked example
- A 2:00 run and 1:00 walk fit 10 complete repeats into 30 minutes.
- Weeks 1 and 2 target 30 minutes; weeks 3 and 4 target 35; weeks 5 and 6 target 40; weeks 7 and 8 target 45.
How this tool works
Complete repeats = floor(session seconds / (run seconds + walk seconds)). The session target increases by five minutes at weeks 3, 5 and 7.
Completed interval time and remaining time are shown separately. No partial repeat, warm-up, cool-down or additional sessions are added.
The start date labels each Monday-based week. Calendar events are weekly planning reminders; choose your own session days. The activity sources provide general guidance, not this exact interval progression.
A few useful answers
Sources
- Centers for Disease Control and Prevention: Adult Activity: An Overview
General adult physical activity guidance. Does not prescribe the exact workouts or progressions in these tools.
- NHS: Physical activity guidelines for adults aged 19 to 64
Adult activity guidance and advice to speak to a GP when returning to exercise or with health concerns. The run/walk sequence here is this site's own planning rule.
- RFC Editor: RFC 5545: Internet Calendaring and Scheduling
The iCalendar date and floating local-time event format.
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.