It's a bit of a faff to work out the run/walk intervals, so I just opted for 30s run/30s walk.
In one way, this technique makes sense, on another it is counterintuitive! How can it be faster?
Well, I have to say, it works brilliantly! By mile 5, I was feeling fresh as a daisy, not tired at all. And the "run" bits were getting quicker, even though I wasn't really trying. (By this point I was running a 9.30 m/mile for the run bits). I can barely hold that pace in a 5k. At mile 6, I was still holding the pace and kept going "OMG, this can't be true".
I still felt great and ploughed on. Even though it was very hot, I wasnt tiring at all. So, like Forrest Gump I kept going...and going. Called it a day at mile 9, and ran home. 10 miles in 1.54.30.
In reality, using this technique I've likely run 6 miles and walked 4. But apart from the heat, and a very slight niggle on my weak calf, it was easy. It's not the fastest run ever, but it's not bad, especially with a leap up from a 10k to 10 mile distance in one go.
I still feel good this morning, I dont ache as much as normal. I'm tempted to go back and read up/learn the technique in more depth.
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Teresa1632
Graduate10
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Loads of folk use this technique and it has meant so many folk can do longer runs, finish them and enjoy them. Some purists call the method cheating, I do not agree.. I think if it is getting people out there and enjoying the runs it is fantastic
However you organise the walk/run, that period of walking can work so well!
Wow. I had a first, very disorganised, experience with the Jeffing idea yesterday and was also amazed. And I had a good (for me) time. Did you stay with the very short intervals all the way through?
That’s really interesting! I tell myself I’m jeffing when I get tired on longer runs or need to break up hills, but I’ve never set out to do it from the start in such an organised fashion. Sounds like it worked really well for you!
That's the difference with Jeff Galloway's strategy. He says it's really important to stick to the walk run strategy from the outset. If you wait till you NEED to walk it's too late for his theory to work. Haven't tried it myself yet but then the furthest I've run is 12k.
Well done Teresa! Thank you for posting this, I found the info on your link really interesting and will give this a go..it will be useful training for my hilly 10k race next month. I have not tried taking walk intervals early in a run, so will give it a try to see the result.
I read an article which was about Galloway's method but not written by him. The writer had successfully completed a half marathon simply by walking for two minutes after each mile marker (from the very first one) and running the rest. He said he didn't walk at mile 13 as that may have meant walking across the finish line but apart from that he stuck to it.
Very interesting. How do you count or time the intervals?
Initially I set my watch. But (and I don't know how), I got to intuitively know when 30 seconds were up. Checked with my watch a few times, I stayed on track from about mile 4, when I had got the hang of it.
There are phone apps you can use as well. And a gizmo you can buy, called Gymboss.
I have been trying jeffing for a few weeks now and am amazed at the results. Less tired, quicker recovery, further distance and good pace. I’m not sure I’ve got the interval right yet but I think it’s the way to go certainly in this heat and for longer distance. I tried 90:30 yesterday for a 5k. That’s the shortest interval I’ve tried so far but you’re post has encouraged me to try 30:30 too. 🏃🏻♀️😊
I'm not sure I've got it right either, but it sorta felt right.
Like you, I've noticed the recovery is much quicker. When I ran the full distance of 10k before, the following day, I'd be like a dying dog and fit for nothing! No problems this week even with the heat and much longer distance! 🏃♀️🏃♀️💃
I had a go at 30/30 today Teresa, coming back from a week off. Happily did 10k like this. The running got easier the further into the run I got, and I was always able to do each run bit, even up hills. I enjoyed it and my time was 10 minutes quicker than my last 10k run, where I needed a couple of breathers and stopped for a min or so.
Thanks again for sharing this, I will try different intervals on shorter runs too.
I got my C25K graduates to try it this week, as we have a hilly 5k event coming up soon, and they loved it! It gave everyone so much confidence 🏃♀️🏃♀️
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Super Proud, Parkrun Sub 26 PB and just done my first ever 10 miles run!!
The jelly babies are a winner! First 10 miles 🏃♀️
Second 10 mile (Jammy Dodger fuelled) run!
Almost had the 10 mile run nailed but...
