Run an walk today

[Doris8]

Hi was up at 7am and did a 3.91 km in 31.03 pace average 7.57 m/k. Tried Jeffing today did 1 min run .30 seconds walk and enjoyed it . Trying the walk bits to see if get heart rate down. Will try again at weekend. Came back home had shower porridge 🥣 and did some housework and went out for a 5km walk quite cold on hands and lots of horses in fields. Think they’re breeding here. Did my brisk walk in 47.38 at 9.29m/k. That’s enough exercise for today and having a leisurely afternoon. Keep safe

[Hidden]

I Jeff too, but I use a very large ratio (4:30 / 0:30). I tried the shorter ratios like the 60/30 you did, but I found myself running too hard / fast in the run parts as if I was trying to compensate for the walking parts. I know that is also a bit the goal of Jeffing, but I did not like the fast running one bit. And I just could not get myself to run slower. So for now I keep to 4:30 / 0:30, which seems to work for me.

[Doris8 Graduate10 in reply to Hidden]

How did you work out your Jeffing rate to run was it the magic mile on Jeffing?

[Hidden in reply to Doris8]

No, I never did the magic mile. I just tried out different ratios, each run a different ratio. And the short ratios just did not feel good for me, because I tried to compensate the walking and ran much too fast. I just decided for myself that I did want walking breaks, but not too much that I would want to compensate. I just liked the idea of having intervals of 5 minutes, which is easy for counting.

[Doris8 Graduate10 in reply to Hidden]

I was like you running fast to compensate for the walks . My heart rate was staying the same on both run walk but the walk is supposed to bring it down. As I said to Runwillie will give another go and see if I can do the walk bit a bit slower🤗

[RunWillie Graduate10]

I do the opposite to Hidden

I Jeff all my weekday runs at 30/30 to keep my heart rate super low. You control the pace so you don’t need to run faster in the running parts.

I’ve used Jeffing as well to improve my 5k time at ParkRun. I used a longer ratio to match my faster pace. Jeff Galloway has some recommendations on ratios on his website if that’s helpful for you ❤️🏃‍♀️

[Doris8 Graduate10 in reply to RunWillie]

Hi thanks for your reply. Do you have to run a magic mile or can I use a fastest time that garmin gave me on records to work out Jeffing. I looked at that and my fastest mile by garmin in personal records is 10.59 a mile. The only thing I think would irritate me would by the bleeping and forgetting what was run or walk part. 😀

[RunWillie Graduate10 in reply to Doris8]

I’ve read The run walk run method and yes you’re suppose to do the magic mile.

I’ve just been using his recommended ratio that I found in his book. My fastest mile is 9.00 so for a fast pace Jeff I use 2minutes 30 seconds.

For my weekday runs I use 30/30 to keep to my maf number. That’s my main goal rather than the jeffing.

Looking at his book your run / walk at 10.59 would be the following.

R60sec / W30 sec or

R40sec / W20 sec or

R30sec/W15 sec or

R30 sec/W30 sec or

R20 sec/W20

Maybe try a few different ones from the options above. I’ve got different time blocks programmed into my Garmin in workouts. I quite like the beep beep noise now 🤣

[Doris8 Graduate10]

Thank u for that u have been helpful . I have only tried the once at 1 min run to .30 sec walk. Will have a few shots at this again. I thought running like this for a while might be better on my joints with osteoporosis. 🙏