Finished C25K in August. Have run sporadically since them due to illnesses. I haven’t managed 30 minutes every time which has been disappointing me a bit (but at least was not on the couch).
So this afternoon I did my first ever Jeffing run. As my average pace per mile is about 12.5 mins I did the 30:30 ratio. I set an interval timer app for a 30 minute session with 5 mins walking on either end.
On my first three waves my heart was very unhappy and it felt harder than just running. On the fourth wave I had a coughing fit. Having recovered I kept going. When Strava told me I had done a mile I felt about as tired/well as usual at that point. However when I hit two miles I felt reasonably OK. That’s usually my flagging point and I rarely run further than that since finishing Couch25K..
Then suddenly the app said I was into the 5 minute walk but I decided to keep running. I then did another five mins or so, running longer intervals and putting in a couple of walk breaks when I needed them. I felt a headache coming on so decided to stop and time my five minute warm down walk from there.
Strava tells me that although my pace was nowhere near my fastest, I did run/walk for 35 mins and have done about 2.7 miles so more than I would usually do. I have one of my best red tomato faces but am happy with how long I could keep going.
It does feel as though I really only ran about 19 minutes of that though, the 15 plus the 4 I added onto the end. So I think it will take some getting used to. I don’t know if people tend to go further or faster using this method. If I do get faster my intervals will change and I will be running more of it. C25K trained me to run for 30 minutes, which is why I am concerned about only running for some of that. But I did go further and felt livelier at the end, so I can see the benefits too 
week3run1 ✅. 3 x 17 mins with 1 min walks. 
