I've just read willowandsola's post in C25K. She's doing the program again with a friend and commented that their pace was good, even with the walking. This got me thinking that on those days when I'm just not feeling it perhaps jeffing would be a good idea.
Those of you who do it, what run/ walk ratios do you use? I'd be grateful for any replies, thank you 🙂
I often run slow for half the run then Jeff home, but I sprint / walk. We tried jeffing and the first time I thought the run bits were supposed to be as fast as possible so wore myself out. I have jeffed a whole 5k and found time was similar to constant run because the walk breaks meant I didn't tire near the end so kept a steadier pace. I set my watch for 1 min run 1 min walk, some people like longer. The watch buzzed each minute, I got in a bit of a muddle in the middle but mostly it worked well, Have fun trying it out. One thing I learned this morning is that 1 minute feels quite long when you are running that bit faster.
Thanks. I'm going to give it a try 🙂
Just as a matter of interest Archerygoddess I ran/jeffed a 10K this morning, the first 3K was ran, the 4k,7K 8k and 9k splits were jeffed/walked, I also ran between kilometers 4 and 5 and kilometers 9 and 10, in all that 10K run/walk was completed in 1:30:57. with 13,937 steps.
That's great to know . What were your run/ walk ratios, and how did you decide on them?
My 10K run/walk split times were:-1st kilometer run:-8:04, 2nd K run:-7:49, 3rd K run:-6:38, 4th K walk:-10:54, 5K run :-7:43, K6, 7,8 walking at 11 minutes per kilometer, last K between 9 and 10 was a run at 6:39 pace per kilometer, I noticed a runner behind me just as I started the run on the last kilometer but he never passed me when I got to 10K.
Thanks for the info!
I am using jeffing at park run currently 3:30 run / 1:00 walk .... with a positive pace pattern so start at 6:30/km and by the fifth at 8:30/km ... so a goal of 37min for 5km, not quite completed to pattern yet but getting closer
That sounds good. My 5km pb is 36min, but usually 37-39, so exactly my pace. Thanks!
Coming back from injury I have leaned towards jeffing and have enjoyed some lovely runs and pleasing results Archerygoddess. I have used 5 min run 3 walk and also 3 min run 1 min walk. The planned walk breaks are great for recovery, and make the run more manageable.
Have fun!
🏃♀️🌷xxx
Thanks!
I used the 5 run 3 walk for a 10k event this month. It went well.😊
Yes, I also came back from injury recently and fell in love with jeffing. The plan I used to train back up was here: healthunlocked.com/bridgeto...
I particular liked the 2/1min and 3/1min jeffing intervals, as they allow me to work with the music playlists I have. Many songs are ca 3 minutes? Often than a 1 min commercial follows. So it’s perfect for jeffing. So I have also just followed the music.m at times.
But I have now all jeffing intervals from the linked plan set up in Runkeeper, and for recovery runs, I still use them.
Thank you so much, and thanks for the link. I also use a certain music app that has 1 minute as breaks, so great tip!
I use 2min run and 30sec walk for 5k
Thanks, I'm going to try different intervals and see what suits
another Jeff Galloway fan here. I used the table in his book (found online) to run my first and second marathons. On the first one I stuck rigidly to the timings. It seemed strange to be walking early on but I stuck with it and I’m glad I did.
Good luck with it 🙂👍
Thanks, I'll give it a go
I jeff anything over 5K, often using a ratio of 40s:30s. I recently started using 30:30 and love it. I competed in a 10K a week ago using this ratio and took 2 mins off my PB (not fussed about time but it took me by surprise!).Absolutely no expert here but the key is the transitions, no stop/start, just working up and down the gears between run/walk sections. Brisk walk, good run pace.
It's not for everyone, I do it as it helps reduce my recovery time, I get nowhere near as many niggles as I used to, but the main reason is I really enjoy it, esp over the longer distances where I'd get a little bored if I'm honest. There's always something to think about, the next transition, keeping to a pace, working on a rhythm etc. and these keep me much more focused, esp when I'm getting tired.
I'm jeffing the Great Manchester Run 10k in 3 weeks, will use 30:30 for that, then start my GNR training where I may even drop to 20:30.
The GirlsThatJeff Facebook page is great for info, v friendly and supportive 😊
Good luck with however you choose to run 😊
Thanks. I do get bored on long solo runs so it should keep me focused. I don't have Facebook, but I'm getting loads of suggestions here!
normally run 1min walk 1 the aim is to finish strong! But you can do the ratio to what’s comfortable for you! Jeff Galoway is a good book on it walk running
Definitely going to try it. Should keep me motivated for a while, trying out different ratios
I jeffed a 5k last week and loved it. Just stopped and walked when I felt too much lactic in my legs then picked it up again when I felt better. It was a very mindful experience with no plan or goal in mind other than don’t hurt myself. It’s something I will definitely be doing again.
I volunteered on Parkrun as Tail Walker, but there were no walkers that day and everyone ran off into the distance! (the previous week I had followed a very slow walker round the course). So I tried running and got very breathless as I had lost fitness, then I thought, let's Jeff! Once I had got my breath back, I ran one minute, walked 30 seconds, repeat to the end, and managed to complete Parkrun in 39 minutes, quite unbelievable 
Vitality London 10,000 - Jeffing 10k
Jeffing!
