I am kinda thinking I should not call them Consolidation Runs anymore, seen as I don't run 30 mins straight but am Jeffing it.
Anyhow today I used the ratio 2:30 mins running with 30 secs walking for a total of 30 mins. I seem to struggle with my pace when I am Jeffing, knowing I have walking breaks I subconsciously want to compensate the walking by running faster. I think that in my previous run I ran too fast and I am sure of it this run too.
I went a bit out of breath on my runs and my walks did not seem long enough to calm my breathing fully. Nevertheless I could keep running and I did not feel tired afterwards. So in that regard the Jeffing works. I just need to ease my pace a bit, or not? If I run slower, I won't be able to get to the same distance. My walks are brisk by the way.
Some stats for those who are interested. The distance I ran in 30 mins and my average speed. For the Jeffing runs this is the average of running and walking together.
I think that consolidation runs are just a way of describing regularly running for 30 minutes just to bed in the 3 times a week running habit! Not focusing on distance or pace for a while.
It seems to me that Jeffing is just another way of describing intervals, but maybe I’ve got it wrong. I haven’t done any interval work for a while, but when I did, I was just doing 60 seconds of running and 90 seconds of slow jogging. The running was more like a sprint and I was surprised at the pace I was achieving in those sprints! To start with I had to walk in the intervals as, like you, I was out of breath - but after a few times I was able to slow jog. I had planned on increasing the times of the running and walking intervals, but shelved it. Can’t remember why. It was definitely improving my overall pace. I did 8 or so repeats and continued on to 4K or 30 minutes afterwards.
It indeed sounds a bit alike, though with Jeffing it is actually walking. But now you speak about running and slow jogging, I am wondering if (in time) I might be able to do so to. My 30 minutes straight running I always did on a slow jogging pace. I note that with the short running intervals, I am running faster. So maybe in time I might be able to run and slow jog instead of run and walk. Something to think about! Of course, as I said in time. Because first I still need some stamina and energy and whatsnot to build up. Thanks for the suggestion!!
It’s really whatever works well for you! I’m a great believer in adapting existing plans. Also, what I did for a while after a suggestion from someone else, was to end the run after I’d done my intervals, take a couple of minutes break and then start a new run to slow jog for a while. I liked that! All helps with building stamina.
Also something to keep in mind. I'm currently experimenting with ratio's for the running / walking I can experiment later on with that too. Sounds like I have a lot of things to try out, won't quickly be bored with running! 😊
At the moment I just seem to be running! But I’m enjoying doing that right now. I do want to do some more work on my pace, but I’m going to leave it until the weather gets warmer and the risk of ice has gone.
Sounds like a good plan, i tried jeffing once and obviously didn’t read it properly as ran flat out then walked ran flat out then walked, After doing that a few times i pulled a calf muscle
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
week 2 begins! 
