Run-walk
31 minWork
3:00
Rest
1:00
Rounds
8
Total
31:00
3 minutes run, 1 minute walk, 8 rounds for beginner run-walk sessions.
Run and recovery intervals
Free Running Interval Timer
Use a running interval timer for run-walk training, sprint repeats, recovery jogs, warmups, cooldowns, and group running drills. Keep each phase visible and move to an XTimer room when a coach needs a shared timer.
Built for this job
Runners can see when to run, recover, or switch pace.
Coaches can time track sessions and group drills from one visible timer.
XTimer rooms let a coach control a shared running interval display.
Run-walk
Work
1/8
3:00
WorkBreak
Current phase0%
Total block31:00
3 minutes run, 1 minute walk, 8 rounds for beginner run-walk sessions.
Interval presets
Settings
Seconds apply before the next start. The final round ends after work, with no extra break added.
Controls
Create controlled roomUse this setup in XTimer
Need a controller link, viewer display, or shared room?
Keep this simple timer for quick work. Move into an XTimer room when one person controls the clock and another screen shows it to a speaker, team, class, or audience.
Presets that match real work
Start from a timer people already understand.
Each preset has a clear use case, duration, and workflow. That makes the page useful for search visitors immediately, and gives professional users a natural path into XTimer rooms when they need separate controller and viewer devices.
Sprint repeats
18 min 30 secWork
0:30
Rest
1:30
Rounds
10
Total
18:30
30 seconds sprint, 90 seconds recovery, 10 rounds for speed work.
Tempo blocks
33 minWork
5:00
Rest
2:00
Rounds
5
Total
33:00
5 minutes run, 2 minutes recovery, 5 rounds for tempo training.
Professional setup
Use the simple timer first, then graduate to controlled timing.
Use run-walk intervals for beginner endurance work.
Use longer recovery after high-intensity sprints.
Keep the display readable from the track or training area.
Use XTimer rooms when timing a group from a coach device.
Frequently asked questions
What is a running interval timer?
A running interval timer alternates running, sprinting, walking, jogging, or recovery phases for run-walk plans, track workouts, and group drills.
Can I use this for run-walk training?
Yes. The run-walk preset uses repeated run and walk phases, and you can choose related interval timers for other structures.
Can a coach use this with a running group?
Yes. Create an XTimer room when a coach should control the timer while the group sees a shared display.