How do run–walk intervals work?
Alternate a run phase with a walk phase. Every repetition starts with running. Without a final walk, the last repetition ends after its run.
MashON useful tools
Plan your run–walk intervals.
Build a simple schedule of alternating running and walking intervals. Choose the length of each phase, the number of repetitions, and whether to finish with a walk.
Create your interval plan
Each round begins with a run. Walk between rounds; choose whether to add one final walk.
Your inputs are calculated on this device. This planner does not upload or save them.
Example: 4 minutes run, 1 minute walk
Six repetitions without a final walk produce six 4-minute runs and five 1-minute walks: 24 minutes running, 5 minutes walking, 29 minutes total. Turn on the final walk for 30 minutes total.
How is total time calculated?
Running time equals run interval × repetitions. Walking time equals walk interval × the number of walks. There are one fewer walks than runs unless you include a final walk.
What does the schedule show?
Each step lists its round, phase, duration, and elapsed end time. The schedule is a planning guide; it does not start or control a MashON activity.
Choose a manageable plan
This tool accepts 1–120 minutes per phase, 1–60 repetitions, and no more than 24 hours total. Adjust effort to your abilities and conditions; it is not medical advice.
Use it in MashON
The iPhone app also has an Interval planner in Useful Tools. You can plan there before starting a running or walking Mash.
Start your next Mash.
MashON is available for iPhone and Apple Watch.
Download on the App Store