Which Jeffing plans are there for 30 mins? - Couch to 5K

Couch to 5K

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Which Jeffing plans are there for 30 mins?

BlackScorpion
BlackScorpionGraduate

Hiya,

Busy doing consolidation runs, but I am looking into Jeffing. As my runs in the week are often hard due to having a deskjob the whole day and running afterwards, I was thinking about Jeffing my week-runs and using my weekend runs for 30 to 35 mins of straight running (without walking breaks). I have walked when I felt like I would drop dead, but that is not Jeffing, as it was not planned on beforehand. I was now thinking of planning my walks. But are there strict plans? I read something about 30:30:30, but have not a single clue as to what it means.

I was thinking about walking 30 seconds each 10 minutes. Meaning 10 min run - 30 sec walk - 10 min run - 30 sec walk - 10 min run. Is that a sort of Jeffing or not? How would it then be called, 10:30? I have no idea. Or are there 'better' Jeffing plans for 30 mins?

Feel free to enlighten me in the world of Jeffing!

Thanks, Evy

33 Replies
limu_mu
limu_muGraduate

WOAH what is jeffing? 🤯

BlackScorpion
BlackScorpionGraduate in reply to limu_mu

I learned about it here. It is basically running with walking breaks, following Jeff Galloway (I think). His idea is that with short walking breaks in your run, you can go faster and longer.

Mummycav
MummycavModerator in reply to BlackScorpion

Spot on 👌🏼

limu_mu
limu_muGraduate in reply to BlackScorpion

Thanks for letting me know!!!

mrrun
mrrunGraduate

Check out Jeff Galloway website, although the majority of C25K is technically speaking - Jeffing.

Mummycav
MummycavModerator

Jeff Galloway’s plans are amazing...when you stop on a normal run it feels a bit like cheating but when you put a name to it, it somehow seems ok!! I have a Garmin watch that I can download different training plans to with different coaches and Jeff Galloway is one of those coaches...Google him and you’ll come across one of his plans and if you have the run keeper you can probably programme of his plans into the app...let us know how you get on 😉

BlackScorpion
BlackScorpionGraduate in reply to Mummycav

Thanks!

I do am wondering though, I thought to do 10 min run - 30 sec walk - 10 min run - 30 sec walk - 10 min run. But when looking into Jeffing it seems they use much shorter running intervals? What should I do?

Mummycav
MummycavModerator in reply to BlackScorpion

Yes, 10 mins is a long running interval...but...if you did a Jeffing plan like me, you warm up for 10 mins (walk or jog lightly) then run a certain distance so say 4.2kms...and he will tell you that that’s a run/walk/run method and that you can choose the best run/walk/run strategy for you...then it’s a 10 min cool down (walk or jog lightly) So, it’s up to you...you could run for 5 mins and walk for 9 secs recovery and repeat...it’s whatever works for you..or run longer, whatever you think you’re capable of 🤓..if you can run for 10 mins before having a walk break for 30 secs then that will work 😉 or maybe a longer recovery walk..?

BlackScorpion
BlackScorpionGraduate in reply to Mummycav

Sunday I ran 35 min in 1 go without problems. Tuesday I ran 30 mins in 1 go with some difficulty. The difference is running in the morning vs running after work.

In the weekend I would like to keep to 30 to 35 mins of running without walking. But in the week I think I might be better off with Jeffing it. I am now doubting whether to go for 10 min run / 30 sec walk or 5 min run / 30 sec walk.

But you say that these are also ok and I don't have to go to 30 sec run / 30 sec walk as I often read? Because that seems very short runs...

Mummycav
MummycavModerator in reply to BlackScorpion

No, you don’t..I would say those are too short...30 sec runs are mostly part of interval training...where you run at speed for 30 secs and then have a 30 sec recovery...Jeff calls these ‘Drill workouts’ and are an important part of his training plans...as are ‘Cadence drills’ ...these help you learn to ‘glide’ from running to walking smoothly...confused??? 🤪

Mummycav
MummycavModerator in reply to BlackScorpion

P.s...I make my own interval runs up sometimes too 😉...I call it Bevving...(my names Bev) 🤓

BlackScorpion
BlackScorpionGraduate in reply to Mummycav

My name is Evy... somehow I don't think Evying it is catchy 😂

limu_mu
limu_muGraduate in reply to BlackScorpion

😂😂

Mummycav
MummycavModerator

🤔🤣

RunWillie
RunWillieGraduate

Jeff Galloway has the following walk run ratios on his website. So the walk run ratio should correspond to your pace.

8min/mi - run 4 mins / walk 30 seconds

9min/mi - run 2 mins / walk 30 seconds

10min/mi - run 1.30 mins / walk 30 seconds

11min/mi - run 1 minute / walk 30 seconds

12min/mi - run 1 minute / walk 30 seconds

Or 40 seconds / walk 20 seconds

13min/mi - run 30 seconds / walk 30 seconds

14min/mi - 30/30 or 30/20

15min/mi - 15/30

16min/mi - 10/30

If I Jeff I use 30/30. Longest Jeff I’ve done is just over 10k. Took me 1.5 hours. I’ve set it up in my Garmin in workouts in time blocks so 30/30/30, 30/30/45, 30/30/60, 30/30/90.

Hope that helps ❤️🏃‍♀️

BlackScorpion
BlackScorpionGraduate in reply to RunWillie

I run 9,16 min/km, meaning 14,7 min/mile. That would mean I'd have to run 30 sec / walk 30 secs. That seems such short runs! 😰

roseabi
roseabiAdministrator in reply to BlackScorpion

The idea behind Jeff Galloway's plans is that the run-walk method is gentler on the body, and also achievable for more people. But at the same time, it is meant to be training you to go faster!

You may find a 30:30 ratio too easy at the beginning of a run, but by the end of a marathon (for example) you will feel differently! The 30:30 ratio means less running, therefore less impact and a safer run.

However, the pace you run will be different depending upon the distance you are going.

You should all note that JG suggests using a regular benchmark run throughout your training - he calls it the "Magic Mile". Run a mile at a hard pace for you, and use the pace predictor on the link below to see your likely pace at each distance.

I would think that your actual mile pace is going to be quicker than your average pace over 30 minutes (which I presume you are quoting?), so for your 30 minute run/walks you should probably increase the running time. As you keep up the training you should find your pace increases.

jeffgalloway.com/training/m...

Yellowsunset Mummycav

RunWillie
RunWillieGraduate in reply to roseabi

Thanks for posting roseabi

I’ve only dabbled in Jeffing to give me a break from MAF. I’ve never done the magic mile test so my ratio is probably well off then. I’ve only Jeff it to try and keep slow to keep my heart rate down without constant checking of my watch. I love running and this forum. So many things to learn. Thank you!

roseabi
roseabiAdministrator in reply to RunWillie

That's a good idea for keeping your HR down!! xxx

RunWillie
RunWillieGraduate in reply to roseabi

👍🏻❤️🏃‍♀️

Yellowsunset
YellowsunsetGraduate in reply to RunWillie

So the slower you run the shorter?

If it takes me 8 minutes to run a mile.. super fast.. I've to do this for 4 minutes.

But if I go slower at 13 minute per mile, I only do it 30 seconds?

A little confused at this.. but.. Maybe its because speed based on ability so if you CAN go fast at 8 minutes to a mile.. then your probably able to keep it up for 4 minute 🤔

BlackScorpion
BlackScorpionGraduate in reply to Yellowsunset

I don't understand either, as because I run slow I am able to keep running longer than I can if I run faster. Sounds a bit the wrong way around? Nevertheless I think I am just going to do my own Jeffing plan: I'm gonna go for 5 mins of running with 30 secs of walking after it. I'll see how that evolves and I can adapt it afterwards to how I felt. Call me a rockhead or whatever, it's my run 😜

RunWillie
RunWillieGraduate in reply to BlackScorpion

It’s always your run when you run so you should definitely do whatever works for you. I was sharing what Jeff Galloway had on his website on his recommended ratio incase it was helpful. ❤️🏃‍♀️

BlackScorpion
BlackScorpionGraduate in reply to RunWillie

It is indeed helpful, very interesting to see how others plan their runs. And maybe I will change my runs to one of these plans. For now though I'm going to try my idea. Maybe I'm an idiot, but I have always liked to do my own thing, haha. I just find it so weird to go back to 30 sec / 30 sec, when I have finished C25K and can run 30 mins straight (on a good day). It feels as if I would regress instead of progress. So my stubborn ass is not ready for such short run intervals yet 😜

RunWillie
RunWillieGraduate in reply to BlackScorpion

I think you should always do what works for you 👍🏻 I had a couple of injuries in quick succession when I finished C25K and Ju Ju’s Magic plan 10k probably running too fast which is why I tried low heart rate training and Jeffing. I love this forum as you get to read about everyone’s experiences and different techniques. There’s no idiots just runners cheering each other on ❤️🏃‍♀️

BlackScorpion
BlackScorpionGraduate in reply to RunWillie

Ah yes, heart-rate... that one should lower a bit with me also. I do notice an improvement already though (at least on the stats of my watch), probably because I'm running much slower now. But before I focus too much on that little watch on my wrist and trip over a dog, I am just going to run (listening to my phone say run or walk) and let all that be for the time being. Once my body is well used to running, then I'm going to look further into technicals. Or not... would like to lengthen my runs until I reach 5K. But that is still a long way off (literally haha).

RunWillie
RunWillieGraduate in reply to BlackScorpion

My cocker spaniel Willie is a trip hazard which is why he gets left at home now so I can focus on my run or should I say watch 🤣 You will get to 5k 💪🏻❤️🏃‍♀️

BlackScorpion
BlackScorpionGraduate in reply to RunWillie

Thanks and poor Willie, he just wants to run 😂

RunWillie
RunWillieGraduate in reply to BlackScorpion

Willie is too slow for me 😂 He is a show Cocker not a working one. Thinks he is too posh to run. Lazy bones. Trips me up from behind 🐾🐾

BlackScorpion
BlackScorpionGraduate in reply to RunWillie

🤣

Jamesfan73
Jamesfan73Graduate

What you're proposing isn't really "jeffing" as Jeff's plan is based on shorter running intervals. I completed C25K, but I obviously pushed myself too hard as I ended up with shin splints. I only jeff now at 30:30 intervals - I enjoy it so much more than solid running.

BlackScorpion
BlackScorpionGraduate in reply to Jamesfan73

I did read a website about Jeffing (not the website of Jeff himself) where they did mentioned also 5 minutes running, but then they take 1 minute walking (where I would take 30 secs). So I'm gonna call it Jeffing anyway, sorry not sorry haha 😉

But what I wanted to say: good for you for finding your way in the running thing. If solid running is not enjoyable, you do the run - walk - run method. I am of the opinion that running should be enjoyable and not something you dread. Because if you dread it, you will easily find excuses to not go running and in the end you just stop and crawl on that couch again. Happened to me couple of years ago. So I'm now a snaily snail who is going to do some Jeffing and enjoy myself!

I have started interval running recently, last June I completed c25k but winter, lots of racket sports and constant rain on my free days meant I was running once every 3 weeks or so, terrible I went from 46 mins non stop to struggling for 10mins and now struggling for 2 minutes so now I'm making a comeback, 1st run=60 secs running 60 secs walking = 60:60

2nd run=90:90

3rd run= 90:90 plus one 180:180 (today)

4th run= 120:120 plus one 180:180

Etc etc

All runs are 25 to 35 minutes or about 3.5k with 5 minutes warm up walk 5 minutes cool down walk, similar to early weeks of c25k.

If you've cracked 5k or 30 mins non stop you can use intervals to increase your speed by fast running for (example) 1 min then 3 to 3.5 mins walking for 30 mins or so.

I found starting with low times helped my legs and ankles adapt which hurt a lot in my 1st round of c25k and of course I had to control my ego and sort of start again near but not at the beginning, good luck 😷

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