Hello and a lil hand in regards to Jeffing?

Hiya,

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!

Thanks, Evy

[nowster Graduate10]

The first 30:30 means run for 30s, walk for 30s. The last ":30" means do it for a total of 30 minutes.

25:30:45 would be 25s run, 30s walk, repeated for a total of 45 minutes.

You can also do it by distance, if you have some way of measuring.

If you have a Garmin watch, you can set up an "activity" which can do either by time or by distance, or a mixture of the two (eg. 100m run, 30s walk).

icanrunclub.co.uk/blog/2017...

[Hidden in reply to nowster]

Thanks! I do have a Garmin watch, will have to look into it!

[SkiMonday Graduate10]

Hi Evy

Can't comment on Jeffing, just wanted to say welcome to the group!

[Hidden in reply to SkiMonday]

Thank you!

[Juliet202 Graduate10]

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 !!

[Hidden in reply to Juliet202]

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.

[Oldgirlruns Graduate10]

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!

[Hidden in reply to Oldgirlruns]

Thank you and snails unite! 😉

[Runnf Graduate10]

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!

[Runnf Graduate10 in reply to Runnf]

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.

[Hidden in reply to Runnf]

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...

[Hidden in reply to Runnf]

Going to check it out!