Not sure what I am doing here. I finished the C25K program and am working on consolidation runs of 30 minutes. I came here to see what kind of topics there are here and suddenly I got the message that I was a member here. I don't immediately plan on going to 10K, so maybe I don't belong here.
My plan is to do consolidation runs of 30 mins until my body finds it 'easy'. Then I will slowly increase the time until I reach 5K, because I am a snaily snail. I come close to Slow Jogging I think. My last 30 mins run ended me at 3,19 km. Yeah snaily snail.
Anyhow I though I might as well ask my question here. As said, I am busy doing consolidation runs, but I am looking into Jeffing. As my runs in the week are often harder due to having a deskjob the whole day and running afterwards, I was thinking about Jeffing my week-runs and using my weekend runs for 30 to 35 mins of straight running (without walking breaks). I have walked when I felt like I would drop dead, but that is not Jeffing, as it was not planned on beforehand. I was now thinking of planning my walks. But are there strict plans? I read something about 30:30:30, but have not a single clue as to what it means.
I was thinking about walking 30 seconds each 10 minutes. Meaning 10 min run - 30 sec walk - 10 min run - 30 sec walk - 10 min run. Is that a sort of Jeffing or not? How would it then be called, 10:30? I have no idea. Or are there 'better' Jeffing plans for 30 mins?
Feel free to enlighten me in the world of Jeffing!
Hello !!! Can’t say I’m an expert but I also started jeffing a few weeks
Ago and mainly because I needed a change and a new goal - half marathon (having got to 10k) but not feeling I have it in my to run non stop further than 10k. So I’ve now jeffed to 10 miles - but having read that article (thanks nowster !) I think I haven’t been doing it properly - I’ve been running 1k and walking 60 seconds. My average 1k speed is about 7mins so I guess that’s 6 mins running, 1 min walking approximately. But my reason foe doing that is not to get too tired and to get myself further. I don’t think I’ve looked at it as a ‘technique’. I might try the shorter intervals next run - 60:30 perhaps. I can’t imagine stopping & starting so much every 30 seconds but who knows ! I say try different things - see what works for you !! Enjoy !!
Thank you! I find 30 secs or even 60 secs running also so little. I think I might try 5 mins running with 30 secs walking. It is after all for 'only' 30 minutes.
Of course you’re welcome here BS! I’m a true snaily snail as well, did my C25K consolidation runs (like you I got to about 3.5k at the end) and eventually got to 5k. I can’t help with jeffing but I just thought I’d let you know that if you keep going you can achieve whatever you want to. I’ve slow trotted my way to 10k so far so I know it’s possible - even for a snail! Let us know how you get on!
The facebook group Girls Who Jeff is an excellent resource for Jeffing. I think 30s of walking is supposed to be the ideal amount of rest to help ease fatigue & keep you going for longer, so sounds like you're already thinking along the right lines. Good luck!
PS Don't know what kind of Garmin you have, but mine has an option to set intervals when I select 'Run Outdoor' and then 'run mode.' So my watch buzzes at me every time it's time to swap between running & walking, v useful.
I put a workout on my Garmin, letting it buzz when I had to change from run to walk and back to run. But my Garmin seems to have had a drunk day. He registered less kilometers then I actually ran (I ran the same route as every run and thus know how much km it should have been) and the map shows I was in another part of town even. Humpf...
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CR8 - Jeffing 2.30:30
