Run Walk Run
103 watchers
Mar 2022
10:24am, 13 Mar 2022
24,495 posts
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Rosehip
Good to see the thread awake. I hope it works for you, steve45  I’m back to my favourite 4:30/30s. I shan’t adjust that ratio further for easy runs, long run rules can include as much extra walking as I need I intend to include some steady and tempo runs without the walk breaks too, though |
Mar 2022
1:23pm, 13 Mar 2022
1,399 posts
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Muttley
I did 5 miles yesterday as a steady effort, running at perceived 10k-ish pace (8:45 m/m give or take 10 secs either way) with 4:30 run and 0:30 walk. Result was overall pace of 9:21 m/m and an average hr of 132 (about 72% of hrr or 80% of max hr). In the past for that average hr I was doing 9:30 to 9:45 m/m. R/w is here to stay for me but like Rosehip I shall also include some nonstop tempo efforts. |
Mar 2022
3:48pm, 13 Mar 2022
1,811 posts
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lin50
I run/walk all of my long runs. I mix up the ratios, usually starting with a 90/30 or 60/30 and then shorter ratios later in the run …30/30 when I get really tired. I still try to do continuous running for shorter distances but sometimes a short, chatty paced run/walk is great.
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Mar 2022
5:00pm, 14 Mar 2022
60 posts
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dobbers
Oh look what just arrived through the letterbox: Will be my bed time reading for the next couple of weeks. |
Mar 2022
5:09pm, 14 Mar 2022
62,486 posts
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GlennR
I've got that one, although my copy arrived via Kindle.
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Mar 2022
7:58pm, 14 Mar 2022
3,960 posts
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Wombling Plodder (Welsh Womble)
Let us know what you think of this book - I am a big fan of JG, just need to move my butt (and legs) more 
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Mar 2022
8:21pm, 14 Mar 2022
599 posts
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JenHB
I tried a bit of run-walk earlier (easing back into running). It was nice to be out! Will try it again - found it hard keeping my running gentle as the last time I did short run -walk sessions was when I did intervals where the run was 'run as hard as you can'. Any tips?
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Mar 2022
8:38pm, 14 Mar 2022
61 posts
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dobbers
I did a run at lunchtime before the book arrived with 4:30 run and 30 sec walk over 7 miles to try it out. The hardest part was remembering to start running again after the walk part! At the end of the run I tried a 50:50 cool down with 2:30 run and 2:30 walk which worked well. I'll start reading the book and feedback here on tips etc. |
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Mar 2022
8:50pm, 14 Mar 2022
62 posts
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dobbers
Here is a comparison from Garmin heart rate zones - below is today's run with Jeffing: and here is same run in Feb without Jeffing: The overall effect is to reduce the time spent in the higher heart rate zones and to reduce the stress levels on the body. My aim with this approach is to run more times during the week without my legs feeling sore. |
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Mar 2022
8:50am, 16 Mar 2022
1,401 posts
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Muttley
I do 4:30/0:30 on "standard" runs and 2:00/0:30 on long slow plods. On off-road hilly routes this comes out at a comfortable 12 mins or so to the mile. On flatter road routes like yesterday it's 11 m/m. Which tallies to what most training plans say should be my LSR pace. The outcome so far has been little loss of overall pace, more comfortable and natural running (not needing to slow down all the time), and lower hr - yesterday was an average of 117, which is 60% of hrr or 70% of max. Used to be a good 10 bpm for similar pace non-stop.
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