Just finished my first week of JEFFING, as part of my return from to running from a calf strain.
As mentioned in an earlier post, I chose a Jeffing programme as it will give me the sense of continuing (rather than starting anew) and also exploring something new for future longer runs, as I’ve not seriously jeffed since the C25k program itself.
The plan is taken from the James Dunne Return from Injury Plan (link kinetic-revolution.com/retu... )
Finished this first week of 3 runs (just barely within one week), and also managed to do 5 yoga sessions, 3 rowing sessions and one dumbbell Pilates session for the upper body.
I do wonder if this jeffing thing might allow me to train for running faster (after I finished these weeks, that is), as each interval allows one to really focus on one area of your form, and slowly put an improved form together interval by interval!
So up and onwards!
✅ ★ Week 1: 3 sessions of: (Run 1min : Walk 1min) x 10
🔲 ★ Week 2: 3 sessions of: (Run 1min 30sec : Walk 30sec) x 8
🔲 ★ Week 3: 3 sessions of: (Run 2min : Walk 30sec) x 8
🔲 ★ Week 4: 3 sessions of: (Run 3min : Walk 1min) x 8
🔲 ★ Week 5: 3 sessions of: (Run 4min : Walk 1min) x 8
🔲 ★ Week 6: 3 sessions of: (Run 5min : Walk 1min) x 6
🔲 ★ Week 7: 3 sessions of: (Run 10min : Walk 1min) x 3
🔲 ★ Week 8: 3 sessions of: (Run 15min : Walk 1min) x 2
🔲 ★ Week 9: 3 sessions of: Run 20min non-stop
🔲 ★ Week 10: 3 sessions of: Run 25min non-stop
🔲 ★ Week 11: 3 sessions of: Run 30min non-stop
🔲 ★ Week 12: 3 sessions of: Run 35min non-stop
JD IMPORTANT RULES TO FOLLOW
1) All running to be completed at an easy pace.
2) No speed work until you complete this ‘return to running’ phase!
3) Don’t run on consecutive days – give your body time to recover.
4) Make sure you focus on form throughout each run, especially as the durations increase.
5) During each run, stop at the first sign of any discomfort.
6) CBDB’s additional rule: Run at least 3 times a week. If you do not manage 3 times per week, repeat the week. (If I don’t, it’s more likely I get injured)
7) CBDB’s additional rule: Stretch after every run and row
8) CBDB’s additional rule: Cross Train per Week at least 3 sessions of gentle yoga and at least 3 sessions of gentle rowing (or targeted workouts)
Although I played with the idea of downloading specifically the Jeff Galloway app, I’ve decided just to use the Runkeeper app I’m already using. So I’ve programmed these into Runkeeper.
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THE WHOLE SERIES:
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How to return from a calf strain well?
- Part 1 healthunlocked.com/bridgeto...
- Part 2 healthunlocked.com/bridgeto...
- Part 3 healthunlocked.com/bridgeto...
- Part 4 healthunlocked.com/bridgeto...
- Part 5 Mulling over this year’s running stats healthunlocked.com/bridgeto...
- Part 6 Ice Breaks healthunlocked.com/bridgeto...
- Part 7 Reaching my fairy house on Christmas healthunlocked.com/bridgeto...
- Part 8 running with a cold and … speaking of walking … healthunlocked.com/bridgeto...
- Part 9 Familiar routes and new habits healthunlocked.com/bridgeto...
- Part 10 By now, who’s counting? healthunlocked.com/bridgeto...
- Part 11 I’ll call it a finish! healthunlocked.com/bridgeto...
