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 
Jeffing seems to be the way to go!
Vitality London 10,000 - Jeffing 10k
CR7 - Jeffing 5:30:30
