Jeffing with Garmin

[Fionamags]

I thought I'd have a go at the 10k training plan with Jeff today. Did the benchmark run earlier in the week so this was my scheduled long run of the week. A fairly simple walk-run that I had to make up as I went along. So I pushed to go a bit faster and had walk breaks when I got out of puff. Not sure if I'm doing it right though as nothing much happening on the watch. I think its the drills where you have to press the lap button but somebody please correct me if I'm wrong.

Was interesting to see the increase in my pace during the run segments. Will see how it goes. It might help me stick with 3 runs per week!

An absolutely beautiful day for a run today - a gentle cool breeze, sun shining and blue skies. All is right with the world - well at least while I was running anyway!

[HappyNoodle Graduate10]

No idea about Garmin but your run sounds amazing 😍

[Fionamags Graduate10 in reply to HappyNoodle]

It was really lovely - its a cracking day here!

[limberlou Graduate10]

It seems to be much nicer running now it is slightly fresher and but so flipping hot!! Looks like a lovely place to run.

[Fionamags Graduate10 in reply to limberlou]

Certainly is. Not that hot here as there is a cool breeze. Perfect!

[MoliJ Graduate10]

Brilliant, I have been doing Jeffing the last two weeks as I read it helps with post injury recovery. My daughter suggested it too. Love the picture.

[Fionamags Graduate10 in reply to MoliJ]

How are you finding it? It seems a bit weird after all this time working towards non stop running. But who am I to question the former Olympian...

[MoliJ Graduate10 in reply to Fionamags]

I am enjoying it. I really think it has helped getting my fitness back. I have had no aches or pains recently.

[Fionamags Graduate10 in reply to MoliJ]

That sounds great!

[MoliJ Graduate10 in reply to Fionamags]

I am doing 1 min of running 1 minute of walking, I am also cycling 75km a week which has improved my fitness.

[nowster Graduate10]

This is the 20:40 Jeffing workout I've set up on Garmin:

images2.imgbox.com/8d/63/4b...

[Fionamags Graduate10 in reply to nowster]

Are you seeing results? How are you finding it?

[nowster Graduate10 in reply to Fionamags]

I'll let you know when I'm off the Injury Couch (ankle ligaments and shin splint). I've not run since the Bank Holiday. Two physio sessions on and I might be allowed to run from Thursday this coming week.

The "Jeffing" intervals will be jog and walk, not fast run and jog, at least for the first week or so.

[Fionamags Graduate10 in reply to nowster]

Good luck with your return to running - MoliJ reckons jeffing is a great way to ease off the IC.

[nowster Graduate10 in reply to Fionamags]

The physio herself recommended short interval jogging for recovery. I suggested 30:30 and she said, no, reduce the running time, suggesting that 20:40 is better to start off with.

[Speedy60 Graduate10]

Doing it right and recording it right are two different things. If you're going all out for as long as you can, then walking/trotting until your heart rate comes down, you're probably doing it right. Apparently, the biggest mistake is to not go fast enough on the fast bits, or slow enough on the slow bits. It's important to recover properly before you sprint again.

I've never tried runs with Jeff. I can customise laps on my Garmin watch, but I quite like the interval runs on the Nike running club app.

[Fionamags Graduate10 in reply to Speedy60]

It sounds like I got the hang of it towards the end.

[Grannyhugs Graduate10]

Great work for you, brilliant to be out running during this wonderful late summer weather. Happy running 🤗

[Fionamags Graduate10 in reply to Grannyhugs]

Thanks! Its a bit soecial today, isn't it?

[Lizzibeth78]

I’m following a similar plan and have already done his 5K one to improve my time.

The hardest part is you can’t program the planned run with the timings. There is a section on his website that tells suggestions depending on your pace.

jeffgalloway.com/training/m... Towards the bottom of this page. There is also a page which gives you all the theory and tips.

I did 90 secs run 30 walk when I first started and used a timer app to help.

[nowster Graduate10 in reply to Lizzibeth78]

You can program Jeffing intervals with Garmin kit, as in the image in my post above.

[Lizzibeth78 in reply to nowster]

You can for your own runs but on the plan the timings are all set and you can’t edit them. If you don’t do the run on the plan it impacts on what it gives you the next time. It will think you’ve skipped a run.

I have set it up for other runs but not ones that are part of the plan you can only reschedule or remove them.

[Fionamags Graduate10 in reply to Lizzibeth78]

I think I've figured it out between responses to Fabulous450 and some further digging. So it looks like drills are timed for you and you have to press the lap button to advance, I think. Tagged Fab450 as she is probably an old hand by now.

[Lizzibeth78 in reply to Fionamags]

The best thing to do is look at the planned run before, some parts of the drills you press the lap button and on others it goes straight into it.

Hill repeats you press lap because you need to do it at the bottom of the hill.

For the magic mile it just goes straight into it.

The runs tend to be on a two weekly cycle with drills every week. You soon get the hang of what is needed for each type of run.

[Fionamags Graduate10 in reply to Lizzibeth78]

Thanks - that's really helpful. Its slightly complicated by tbe fact that I can barely see the damned thing and can't read the instructions without glasses. So I had my glasses on and off today to check i wasn't missing anything. 😂😂

[Fabulous450 Graduate10 in reply to Fionamags]

Okay following my initial faux pais 😳, I may be able to help. I don’t know about putting intervals in. I just do what is in the plan.

Here’s how it’s worked for me (eventually! 😊😊)

Press start to do the workout.

When it has picked up the signal your Garmin will show you the zero’s.

Press start again and it tells you what your doing “10 mins warm up walk” just before the clock starts and off you go.

After the warm up walk, you press the back button to start first set of drills e.g ‘cadence drills’! It will do all of sessions for cadence automatically.

After that I’d complete you press the back button again to start the next set of drills and that’s it.

It will go to the cool down automatically.

Hope that’s helpful. 🤗❤️

[Fionamags Graduate10 in reply to Fabulous450]

Thanks that confirms it! Presumably the long run is without button pressing?

[Fionamags Graduate10 in reply to Fionamags]

I love my Garmin but I must say the instructions are rubbish.

[Fabulous450 Graduate10 in reply to Fionamags]

Yes, once you do the initial two start button presses ‘do workout’ and then after signal picked up, press start again and that’s it. Sgt Garmin will buzz you and tell you when it’s time switch to from the warm up to the run, to the cool down. Much easier!! 😁❤️

[Fionamags Graduate10 in reply to Fabulous450]

Ah OK so I did it right today because it was my long run today. I'm looking forwards to the drills now!!

[Lizzibeth78 in reply to Fionamags]

I have a vivoactive 3 which only has one button and a touch screen so I tap the screen to move it on once I’ve done the button press thing to start the run.

[Roxdog Graduate10]

Sounds an interesting plan! You really are back on it again! It was such a beautiful day for a run!

[Roxdog Graduate10]

Trouble is, if I were to have walking sections I'm sure I wouldn't start running again! 😂

[Fionamags Graduate10 in reply to Roxdog]

Its quite good though - once I got the hang of it I ran much faster than usual then walked to recover. Getting going again wasn't a problem as I only walked v short periods.

[Fabulous450 Graduate10 in reply to Roxdog]

I used to think the same Roxdog! The first time felt a little odd, but I’m now running so much further and I love it!! 🤩🤩🤗❤️

[Oldgirlruns Graduate10]

That sounds lovely Fionamags - and a great picture as well!

[Fionamags Graduate10 in reply to Oldgirlruns]

Thanks! Was fun to try something different.

[SueAppleRun Graduate10 60minGraduate]

What a lovely place to run, so very green, these Garmin plans are great aren’t they? we started with Amy and 4 times a week really stretched us, having to take a break though as sore muscle, i set up my own plan on Garmin but it didn’t show up, I will start another plan when i’m better

[Fionamags Graduate10 in reply to SueAppleRun]

Yes it was you both and Fab450 that inspired me to give it a go. I'm on the 3 runs per week - I don't think i could have done 4. Its fun to try something different - and if it speeds me up any that will be a great bonus.

[SueAppleRun Graduate10 60minGraduate in reply to Fionamags]

I do love following a plan, I found when we just ran we got shorter and shorter runs and more says in between

[Fionamags Graduate10 in reply to SueAppleRun]

I'm the same. We can always take a cheekyclittle day off if we need to but this is hopefully going to help to get back to 3 runs a week.

[Elfe5 60minGraduate]

Lovely photo- it reminds me of a place between Paisley & Largs.

Your run sounds great- I haven’t tried Jeffing - an interesting thread thanks. 😄

[Fionamags Graduate10 in reply to Elfe5]

Actually I AM between Paisley and Largs at the moment!

[Elfe5 60minGraduate in reply to Fionamags]

Ah, I wondered if I recognised the building on the hilltop. The story I was told, was a wealthy local chap built it for his wife who was missing her distant home country. I have driven past it countless times in the past when my family lived on the Firth of Clyde. 😄

[Fionamags Graduate10 in reply to Elfe5]

Yes its a 'folly' apparently. Maybe a gazebo for star gazing?

[Hidden]

Ooooooooh 👀👀 I will keep close eyes on you to see how it goes. I've never done this but heard lots of it. I really hope it works for you and that it helps you😊

[Fionamags Graduate10 in reply to Hidden]

Thanks. Will see how it goes.

[dijep Graduate10]

Sounds like you had an interesting run, the photo looks amazing lovely weather😊.

I tried a Garmin training plan when I first got my watch and it totally confused me 😕 I did find a really helpfully YouTube video by some one called Clean Coach Katie on how to set up interval workout on the watch and ended up doing that instead.

I might try the built in plan again now I've more idea how it works. I'll be interested to see how you find it.

[Fionamags Graduate10 in reply to dijep]

I'll keep you posted! The instructions really are rubbish though, aren't they? Everything is pretty easy when you know how - so writing a decent manual wouldn't be that difficult!

[dijep Graduate10 in reply to Fionamags]

So true. If I hadn't found all the YouTube stuff I'd never have worked it out

[MoliJ Graduate10]

Meant to say yesterday that I use the run/walk feature on my Garmin watch to record my times, it is saved as a run. I was delighted to see also that my 5k time was only 4 minutes higher than my personal best of 36 mins before injury. I have also noticed my best pace has dramatically improved. My physio also recommended it as a way to get back to full fitness as it puts less impact on your joints. It will be interesting to see if my running improves when I change back to constantly running.

[Fionamags Graduate10 in reply to MoliJ]

That's interesting. It makes sense that it would i.prove your speed though if you push for a higher cadence during the run segments. Here's hoping anyway!