Jeffing (run-walk) advice please

[Wizomania]

Hi,

I am considering jeffing for future races and have a few queries about it. I have found the guide regarding what ratio to use depending on my pace, so that is fine. My question is about the speed or effort I should be doing the different sections.

At the moment when I do a long run or recovery run I run at a conversational pace. With jeffing would I continue running at this pace? And how fast do I do the walks? Fast enough to get out of breath? Slower than that but still brisk? I've read that the walks aren't a break.

Also can anyone share their experiences in general. My thoughts are that when I train for a half marathon (only done 10ks so far), I would do speed sessions as normal, recovery runs where I run the whole thing and long runs where I jeff. Then Jeff the race itself. Does that sound reasonable?

I jeffed the London marathon last year and my husband jeffed this year - vastly different interval times! I didn’t go faster than I normally would on the running sections, but I didn’t brisk walk the walk bits. I love jeffing!

I love jeffing.
I run about 10 min mile on run and brisk walk on walks.
usually 60:30 I find good

Are you running during the run section or jogging?

How does a 10 minute mile feel for you? Are you out of breath doing it or could you still talk?

id be out of breath but able to talk in the 30 sec walks with a few deep breaths

@Fatiguedwithlife thank you! That's helpful to know.

My top tip is to be flexible about which bits you walk. Especially if there's an uphill or a steep downhill - walk that and then run the flatter bits while keeping the ratio the same.

Fwiw, I ran at something like my pace for half the distance. So running at 10km pace when jeffing a half-marathon.