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Apr 2022
5:04pm, 4 Apr 2022
70 posts
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dobbers
Thanks Dvorak and others - yes I tend to ignore the 220 rule - I often see my pulse in range 160 to 165 during half of a parkrun so no way that can be my max. My highest recent pulse during parkrun is around 175 so I would estimate my max is around 175-180 range.
I have finish reading the book so if anyone would like a free copy then DM me and I will pop it in the post.
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Apr 2022
7:47pm, 4 Apr 2022
2 posts
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Kiara Dog
Just adding my experience, in case anyone is interested! Female now 51, started running at 47, currently training for 1st marathon.
I started Jeffing after c25k because a buddy struggled with a high HR, we used to do 4min:1min
At a 15 mile event I joined a lady doing 45:45, what a revelation! Used this for my 20 mile race in 2020, the week before lockdown..
Played about with different ratios, but for long solo runs I still like 45:45, but I should add my walking pace is 13-13:30 min/mi, so my pace (and HR) doesn't drop off too much.
I like the equal run/walk because it means I can add an extra walk (uphill / tired / need an ice cream) or an extra run (downhill /get away from annoying people playing music / need the loo) without getting out of sync with my timer.
My first marathon has more hills than I am used to, with a whopper at the 13 mile mark, so I plan to run or Jeff the first half (depending on the weather), walk up the hill and Jeff the rest, with hill walking if necessary.
All of my long run training has been straight running (as I have company, which I won't on the day)
Any comments / advice will be read and may be ignored...
Thanks for reading!
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Apr 2022
9:52pm, 4 Apr 2022
8,693 posts
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TeeBee
Sounds like a good plan to me KD - would suggest not pushing at all may be safer) as you need to have something left for the last 6 miles - they are the killer.
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Apr 2022
3:02pm, 5 Apr 2022
1,456 posts
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Muttley
Having the run and walk segments equal for the reason given is a good idea. I'm experimenting with ratios with a 3-day offroad event later in the year in mind. I might try 1 min on and off. 2 mins run and 30 secs walk is currently giving me 12 min per mile over pretty lumpy coastal terrain. Cut-off pace in the event is 20 mins per mile. My objective will be merely to finish in one piece.
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Apr 2022
7:24pm, 5 Apr 2022
2,050 posts
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lin50
I’m doing run/walk for my marathon on Sunday. I tend to vary my ratios on long runs, switching between 60:30, 45:25 and 30:30.
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Apr 2022
7:19am, 6 Apr 2022
3 posts
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Kiara Dog
I’m doing run/walk for my marathon on Sunday. I tend to vary my ratios on long runs, switching between 60:30, 45:25 and 30:30.
How do you vary them please?
I use a Tabata timer on my phone and just leave it running throughout. If I had to fiddle with it on the go, I would drop it or set minutes instead of seconds, especially if feeling tired (the reason for changing ratios)
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Apr 2022
8:55am, 6 Apr 2022
62,883 posts
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GlennR
It’s fairly easy to do during walk breaks if using a Garmin.
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Apr 2022
10:12am, 6 Apr 2022
2,003 posts
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Totoro
Kiara Dog - I'm so impressed with your walking pace!
Does anyone have any tips on optimising the walking pace? I've never thought about the technique.
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Apr 2022
5:21pm, 6 Apr 2022
4 posts
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Kiara Dog
It’s fairly easy to do during walk breaks if using a Garmin.
Unfortunately my Vivoactive 4s doesn't beep and the buzz is not enough especially if traffic or wind noise... (deaf old biddy)
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Apr 2022
5:24pm, 6 Apr 2022
5 posts
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Kiara Dog
Kiara Dog - I'm so impressed with your walking pace! Does anyone have any tips on optimising the walking pace? I've never thought about the technique.
Thank you x
Jeff says the walk should be purposeful. I try to stride out, as if you have a bus to catch, it helps that my inside leg is 35"🙄
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Run/walk ratio
Jul 2016