Tried something different…30 minute running with walking intervals 🏃‍♀️👍

[Jools2020]

It was something someone said on Strava about comfort zones and nothing growing there. I thought I’d try something different!

I haven’t really tried running with walking intervals before. I’ve tried intervals - which I would describe as running fast and then walking or jogging for set intervals. Sonetimes during my runs I’ve slowed to a walk for a few seconds if I’m pushing myself too hard.

This was supposed to be taking it steadier, running with walking breaks. Maybe Jeffing, I’m not sure. I decided to run for 2 minutes and walk for 1.5 minutes, for 30 minutes.

I set this up as a workout in my garmin app, saved it, then synced to my watch. All very straightforward!

I was quite excited about trying something different! Of I went for my first 2 minute run. It felt strange knowing that I was going to be walking after 2 minutes and I guess I probably set off too fast! I didn’t really mind the stop/start during the workout, I suppose I’m just good at obeying instructions 😂. I didn’t know what my pace was, but it wasn’t really relevant, I just kept going 😊. My watched buzzed at the end of each section, with a visual cue as to what I should be doing.

I covered less distance than I normally would on a 30 minute run. Perhaps this technique, if it is one, is best used on longer runs. The purpose was just to try it. Will I be doing it again? Perhaps not!

It has reminded me, though, that perhaps it’s time to do some interval training. For this I would start off with a shorter run, maybe a minute, with a 1.5 minute slow jog (or walk) in between.

[Instructor57 Graduate10]

Nice one Jools !I have also tried this in the past and I don't know why but I felt guilty when it came to a walk section 🤣

Can't remember now how my distance compared 🤔

[Jools2020 Graduate10 in reply to Instructor57]

I had no guilt 😂

[Instructor57 Graduate10 in reply to Jools2020]

Good ! 🤣🤣🤣

[Jools2020 Graduate10 in reply to Instructor57]

Now I feel guilty about not feeling guilty 😂

[Instructor57 Graduate10 in reply to Jools2020]

Quite right too ! 🤪

[nowster Graduate10]

When I did it a few months back I was doing it by distance, doing 250m sprints and 250m walks. It was quite an interesting experience.

Proper Jeffing is usually about 3-5 minutes of running then 30-60s walking for recovery, if I remember correctly.

[Jools2020 Graduate10 in reply to nowster]

Yes, it’s difficult to know where to start! I read somewhere that 30/30 was a good place to start, but it seemed too short.

[RunWillie Graduate10 in reply to Jools2020]

Hi Jools2020

I’m a big Jeffing fan. I’ve got Jeff Galloways Run Walk Method book which has recommended walk run ratio based on pace. I can give you the ratios if you want more info. He does also say in his book you can control the walk run ratio so there’s no real rules. I’m currently using 2mins run 30 seconds walk for all my zone 2 easy runs. It keeps my heart rate comfortably in zone 2 without having to run so slow in the running parts.

[Jools2020 Graduate10 in reply to RunWillie]

That sounds interesting. I’m really just trying to get my fitness level back up. I like the 2 minutes running, but I think I should reduce the waking intervals a little. I’d be happy staying in Zone 3 right now!

[RunWillie Graduate10 in reply to Jools2020]

As you already know just do whatever works for you and what is enjoyable. That’s the best thing with running 👍🏻❤️🏃‍♀️

[tmbtrain Graduate10]

Ah great to try something new 👍 interesting to see if mixing it up makes changes to your normal runs!

[Jools2020 Graduate10 in reply to tmbtrain]

Yes, I wonder! Intervals certainly made a difference when I was running 3 times a week.

[Hidden]

If you would be interested in Jeffing, you can always join the Girls That Jeff Facebookgroup. You can find lots of information on what your ratio is to be. Most people use a ratio of 30/30 (30 seconds running + 30 second walking). Some run marathons this way. But I think they run really fast, because they cover more distance doing the 30/30 than if they run the whole time.

I myself don't feel comfortable with 30/30. I chose my own ratio of 4:30 / 0:30 (4min30 running + 30 seconds walking). Also because I am not interested in going fast. Those 30 seconds walking come just in time to blow my nose, take a sip of water and calm down my heartrate a bit. And in this way I can do longer distances than if I would run the whole time.

[Jools2020 Graduate10 in reply to Hidden]

Thanks for the info! I might try again with the same ratio. Maybe cut the walking interval a little, take it steadier and try it on a longer run just to see. For curiosity’s sake. But I will take a look at the Facebook page, thanks 😊👍

[sofaspud]

I started doing low heart rate training and I realised this morning that I’m probably Jeffing because I’m having to walk for some periods until my heart rate lowers again!I like having the structure (either in terms of time or heart rate) so that I don’t feel guilty - I’m like Instructor57

[Jools2020 Graduate10 in reply to sofaspud]

I think I will give it another go - I’ve had a look at the Facebook page, now. The structure looks good and I’m curious about it - might help me keep my heart rate down, too 😊

[RunWillie Graduate10 in reply to sofaspud]

Hi sofaspud

I started Jeffing to have a break from low heart rate training and realised I could keep to a low heart rate doing it. I ran 5 miles today in zone 2 non stop for the first time since beginning low heart rate training. Now I can actually do it without walk breaks, I will have to work out whether to break up with Jeff 🤣

[Run46 Graduate10 in reply to RunWillie]

That's brilliant, well done 👍

After 3.5 months low heart rate training I gave up as though I could run a bit faster and walked less often there was still too much slowing down or stopping to walk for me. I was starting to really not enjoy going out and my frustration got the better of me.

I'm back to running the lot now but wish my heart rate was lower, it's even higher in this warmer weather, I generally only walk if it goes over 180 😖

My resting HR has improved since I started running though and is around high 50s to low 60s most days.

How long did it take you from the start of low HR training to that 5 mile run?

[RunWillie Graduate10 in reply to Run46]

So long Run46 🤣 I started in September so it has been a long and slow road.

Think enjoyment of getting out there is key so just keep doing what works for you ❤️🏃‍♀️

[SueAppleRun Graduate10 60minGraduate]

All very interesting but maybe not fir me either

[Jools2020 Graduate10 in reply to SueAppleRun]

It’s certainly not for everyone.

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

I set my Garmin up with minute run minute walk all that buzzing i got very con fused probably the intervals were too short

[Jools2020 Graduate10 in reply to SueAppleRun]

It’s funny, but for Jeffing they suggest a start ratio of 30 seconds running, 30 seconds walking. I dismissed that as too short but I’m tempted to try it! Maybe next week. 😊

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Maybe me too 😀 I enjoyed the NRC fartleks

[Jools2020 Graduate10 in reply to SueAppleRun]

I think you are meant to run at a comfortable pace so you are not exhausted by the time you reach a walking break. That’s for Jeffing, but as runners we can do what we like, of course! 😊

[SueAppleRun Graduate10 60minGraduate in reply to Jools2020]

Of course we can

[Birdlady64 Graduate10]

It's good to try something different. Ive tried Jeffing on my longer runs (when I was doing them) running 1km then walking 100 metres.

I found my overall pace increased and I was definitely less fatigued at the end of my run

[Jools2020 Graduate10 in reply to Birdlady64]

Interesting! I was thinking of doing something like this to increase my stamina. If I end up increasing my pace as well. it would be a double whammy!

[Peter44 Graduate10]

Ummmm, interesting 🤔 never tried this since finishing c25k, just so used to continious running, might try it sometime, but only got my phone! 🤔Hope things ok? 😀

[coolfemme Graduate10 in reply to Peter44]

A good app for your phone is "Interval Timer"

[Jools2020 Graduate10 in reply to coolfemme]

Thanks! I set up a workout in the garmin app and that works well, too 👍

[Jools2020 Graduate10 in reply to Peter44]

Hi Peter, yes all ok. Just wanted to try and regain some fitness & stamina and looking at different ways to achieve it. Doubt if I will use this long term but wanted to give it a go! 😊

[LottieMW Ambassador]

Interesting! I used W1 of C25k this morning…but ran/jogged, instead of jog/walk. I might give proper jeffing a go 🤔

[Jools2020 Graduate10 in reply to LottieMW]

I did that last year! Worked well, but I tried to run fast for the run sections, so more like interval work. Jeffing encourages you to use mild to moderate effort and to walk ‘with purpose’.

[LottieMW Ambassador in reply to Jools2020]

I’ve taken a look at that Facebook page! 👍😊

[Wavy-chick28 Graduate10]

I’m now googling ‘Jeffing’ I thought you were effing and jeffing 🥱 I learn so much on this forum 🤯

[Jools2020 Graduate10 in reply to Wavy-chick28]

I know! Isn’t it great …..😊 The Facebook page, Girls that Jeff has loads of great info.

[Nibsy 60minGraduate]

Very interested to see how your intervals / Jeffing goes. I’m in a bit of a rut doing 5k 3 -4 times a week and (unsurprisingly!) not improving (if anything it feels that I’m going backwards 🙄). Have put off trying intervals as in my mind I think walking is ‘cheating’ but these posts are giving me the inspiration and confidence to give it a go.

[Jools2020 Graduate10 in reply to Nibsy]

I went through exactly what you are going through. In my case, though, I kept running 4K to try and improve my pace. It didn’t work and I became very demotivated. Then I varied my runs, extending the time spent running on my weekend run by about 10 minutes each week, but I ran really slowly at an ‘easy conversational pace’. Similar to Zone 3 running. I did allow myself to finish strong and took the brakes off for the last half kilometre.

Another run was interval work, or a short, faster run (2-3K). For the third run, I went out and ran for 30 minutes, doing whatever I felt like on the day. This is how I got to 10K, 10 miles, and after about 5 months, a half marathon. The answer is vary your runs and routes to make it interesting! The result, as well as the distances I ended up covering, was an improvement in pace.

Walking is most definitely not cheating. I think Jeffing is meant to be at an ‘easy conversational pace’, but we can make our own rules and adapt it for whatever we like! 😊

If you want to try interval work, you could go back to Week 1, Run 1 and sprint during the running bits and slow jog during the walking bits. I used to do this, then end the run, and start a new run to jog slowly home, just to make up the distance. 😊

I will post how I get on, both with the Jeffing and the slower runs. I don’t intend to Jeff with all of my runs, just to experiment to shake things up a bit! I may decide it’s not for me. I will be extending the time again on my weekend runs to work on my stamina with the aim of doing another half marathon in about 3 -4 months time 👍

[Nibsy 60minGraduate]

Thanks for the tips. I like the idea of using W1R1 to track the intervals and plan to give that a go this week. Good luck with the changes you are making, hope it goes well 👍

[Jools2020 Graduate10 in reply to Nibsy]

Thanks ! 👍