Hiya,
I am kinda thinking I should not call them Consolidation Runs anymore, seen as I don't run 30 mins straight but am Jeffing it.
Anyhow today I used the ratio 2:30 mins running with 30 secs walking for a total of 30 mins. I seem to struggle with my pace when I am Jeffing, knowing I have walking breaks I subconsciously want to compensate the walking by running faster. I think that in my previous run I ran too fast and I am sure of it this run too.
I went a bit out of breath on my runs and my walks did not seem long enough to calm my breathing fully. Nevertheless I could keep running and I did not feel tired afterwards. So in that regard the Jeffing works. I just need to ease my pace a bit, or not? If I run slower, I won't be able to get to the same distance. My walks are brisk by the way.
Some stats for those who are interested. The distance I ran in 30 mins and my average speed. For the Jeffing runs this is the average of running and walking together.
Straight run: 30 min = 3,37 km - 6.7 km/u
Jeffing 5.0:30: 30 min = 3,31 km - 6.6 km/u
Jeffing 2.5:30: 30 min = 3,38 km - 6.8 km/u
Cheers, Evy