Hi everyone 😊
From the start of February I intend to follow the programme to 10k. At first I was thinking about the Magic Plan obviously, but I did read somewhere about Jeff Galloway and his plan for 10k...
I wonder if anyone here had the pleasure to follow his plan and what are the experiences?
I thought maybe it will be easier for me to do that 🤔
I can not speak about 10K, I have only just finished C25K and am reaching 3,5 km or thereabouts in 30 minutes. But I do know about Jeffing, doing it myself. You have to question yourself what you want to be able to do: run 10K in 1 go without any breaks? Or run 10K with walking breaks. It all depends on how you feel about walking breaks. There are people who Jeff a marathon and get very good times. But there are also people who say that if you Jeff a marathon, you have NOT run it. They are off the opinion that you can only say you have run something if you have done it without walking breaks. On which side are you? If you have no problem with walking breaks, I'd say go for the Jeffing. But look up about it, if you have Facebook you can join the group Girls That Jeff where you can ask tips and advice.
I myself am still doing 30 minute runs, but am experimenting with ratios. In an hour I will be going for a run at 90:30, meaning 90 secs running with 30 secs walking. I tried 5 min runs / 30 sec walks and 2.5 min runs / 30 sec walks. But according to my pace, I should actually do 30/30, which I personally find very short runs. But I'm slowly working up to it, I need a bit of time to get used to it :).
Whatever you decide, good luck!
Hi BackScorpion and thank for your reply xAt the moment I would love to reach 10k distance and so I thought Jeffing sounds easier and gives less chance of injury.
I see the point you are making about having to run all race continously to be able to say that you have actually run it - and I agree with that.
Jeffing for me would be more use as a training tool to get the distance in my legs, then I could do less and less Jeffing as I feel more comfortable with running for longer continously.
I still cannot work out how I should do it, how much running and how much walking 🤔
How did you worked out your plan?
I have not yet worked it out. On the site of Jeff Galloway you can find a list showing which ratio you should run / walk depending on the pace of your Magic Mile. I have not done the Magic Mile test (yet), I just test out different ratios. I found 30/30 sounding so short a run time, so I started at 5 min / 30 sec. But I unconsciously run faster to make up for the walking time. Because of this I get out of breath faster. That also means I have to shorten my run ratios. Today I am going for 90/30, very curious as to what that will give.
But I can tell you, I was faster and further in distance in my 2.5 min run / 30 sec walk than I was running 30 mins without walking. I am keeping a notebook to note down my results, time and distance per ratio and such as well as how I felt to be able to compare and find out what works best for me.
Now me myself I run for fun and I honestly see no problem in walking during a run. Especially if you are faster than those who don't walk. After all, you did the same distance and ever faster than a lot of others. But if you want to feel better about it, you can also (now or later on) switch the walking by slow jogging. I learned this from Jools here (if I am not mistaken). And for now I keep to walking the walking parts, but once my body is more trained and I have experimented enough to find my favorite ratio, I might try out slow jogging the walking parts.
Sounds like upgraded Jeffing 😊 ( slow jogging instead of walking ) and what a great idea!!Yeah I think I will start with normal walk/run/walk and see how I go with the distance - I am a little but apprehensive of the long runs, just not so sure I can do it without the walk brakes.
I will google the Magic Mile test that you've mentioned and see what it tells me, I do think it will be around 9:30/mile I guess 🤔
Then when I reach 10k by walk/run/walk, I may try the slow jogging breaks and it should inprove the time too!
Thank you, you are so helpful xxx
I have better idea now on what to do
Success and keep us updated! ☺
week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
