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.
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Jools2020
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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.
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!
Yes, I wonder! Intervals certainly made a difference when I was running 3 times a week.
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.
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 😊👍
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
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 😊
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 🤣
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?
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. 😊
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! 😊
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? 😀
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! 😊
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’.
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.
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 👍
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 👍
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30-20-10 Intervals 
30/20/10 Intervals.
