Back to my friend Jeff this morning. Not sure why I decided to do this today, maybe because there has been a lot of talk about interval training going on lately so I thought I’d do my bit 😊. I was also curious to find out if Jeffing would improve my pace for a 3K run!
The interval that I like to use for Jeffing is 30:30. 30 seconds running, 30 seconds walking. I have it set up as a workout on my Garmin app. Once the workout has started, I can swipe up if I want to see my usual watch face, otherwise I can just see a timer and what I’m supposed to be doing! I tend to swipe up towards the end of a run as I don’t get any km notifications and want to see when I have run for 3K!
Knowing that I was going to Jeff this morning made me more enthusiastic about getting out there than I have been of late! I used my normal route. I ran and walked at 30 second intervals until almost the end, when I ran through a walking break. I meant to run through a couple but by then I was too hot!
I enjoyed this run. It’s always good to do something a bit different and I haven’t Jeffed for many months. Yes, my average pace improved significantly. Not surprising with my style of running, with my first km deliberately so slow. With Jeffing, you just dive straight in! Not flat out, but working moderately hard I suppose. My average pace for my last few 3K runs was around 8:55/8:56. Today it was 8:05. Having said that, I still prefer slower running and I’m looking to build my stamina to do those long runs again that I love so much 😊🏃♀️👍
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Jools2020
Graduate10
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Great work, J. It can be a good idea to shake up our methods and approaches, and to go out with that sense of curiosity to just see how something goes. Hope that coffee in the park was just perfect for you to sit, relax and reflect.👍
Thanks, Diane. I’m looking forward to doing them 😊👍
Well done! You do can run slower while Jeffing though. My favorite ratio is 4min30 running + 0min30 walking. The walking break is more to give myself a little moment to wipe my nose, take a sip of water and get my heart rate down. And in my 4min30 running, I don't run fast, I just run at the pace that feels good for me.
I hadn’t thought of doing that. I suppose I think of Jeffing as interval work, to give myself a bit of a workout! Having a short walking break after a longer (slower) run is worth thinking about, though. We all try to find things that work for us!
When I've done Jeffing I've done it by distance, with equal distances for the runs and the walks. That does definitely encourage doing a very much faster running interval.
Your 4.5 minute run/30 second walk ratio is much more sensible.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
week 2 begins! 
