CR8 - Jeffing 2.30:30

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

[Doris8 Graduate]

Hi what is km/u mean . Sorry for being so thick!! If your a brisk Walker what about 1 min walk instead of .30? Did you work out your ratio on Jeffing what it would be or is experimental to you get the right ratio your comfortable with. 😀

[Hidden in reply to Doris8]

Km/u is kilometer per hour, I fear I put it in the Flemish wording, sorry!

For now I am experimenting with different ratios. According to calculations and Jeff's site, my ratio should be 30/30. But that sounds so short runs, I still have to change my mindset. So I started in my previous run with 5 min run / 30 sec walk. Today I did 2.5 min run / 30 sec walk. My next will be 90 sec run / 30 sec walk, then 60:30 and then maybe 30:30. I am experimenting ☺

[Doris8 Graduate in reply to Hidden]

Thanks for explaining good luck in your Jeffing.

[nowster Graduate in reply to Doris8]

It's km/h, but in Flemish, I guess. (Dutch is "uur".)

[Doris8 Graduate in reply to nowster]

Thanks nowster 😀

[Mbubbles Graduate]

What is Jeffing?

[Hidden in reply to Mbubbles]

It is running with walking breaks, following the principle of Jeff Galloway. The idea is that you have less risk of injuries, you learn to go faster and you can do longer distances. Plus you are less tired at the end. There are people who run marathons this way, ending equal or earlier than people running in 1 go.

[Mbubbles Graduate in reply to Hidden]

Thanks for the explanation. You learn something every day!

[FreedomToRun Graduate in reply to Hidden]

On reading your posts I tried it. I’m second time C25K and must admit I enjoyed the run today just listening to my body and music. And found I ran just about the same as W5R2 which is where I’ve got to. I think I just felt less pressure

[nowster Graduate in reply to Mbubbles]

Jeffing is named after Jeff Galloway. It's a run/walk/run intervals run.

icanrunclub.co.uk/blog/2017...

[Frenc Graduate]

Hi BlackScorpion! Really interesting stats, Jeffing suits you I think 👍. Now we need someone to come up with a Jeffing emoji. Happy 🚶‍♀️ 🏃‍♀️.