1. What is Jeffing?

Also known as run/walk, Jeffing (named for Jeff Galloway, a runner who popularised the most well known version of the method) is a running method that involves running and walking using consistent short intervals from the very start of a run (not when you’re tired and need to walk!). The walk section (it’s not a break!) should be no more than 30 seconds, to maintain momentum and prevent the body cooling down too much.

2. What do the numbers mean?

Called ‘ratios’, you’ll probably see them written as xx:yy or xx/yy. The run time comes first (x) and walk time second (y). They are almost always in seconds. For example, 20:30 means 20 seconds run then 30 seconds walk.

3. How do I know what ratio to use?

There are recommended ratios for your current pace. It’s important to base them on current pace, NOT goal pace. Your ratio should be appropriate for the pace you are currently running at.

The recommended ratios are:

MILES

Current Pace/Run Walk Ratio

7:00 6 min 30 sec (or run a mile/walk 40 seconds)

7:30 5 min 30 sec

8:00 4 min 30 sec (or 2/15)

8:30 3 min 30 sec (or 2/20)

9:00 2 min 30 sec or 80/20

9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20

10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20

12:15-14:30 30/30 or 20/20 or 15/15

14:30-15:45 15/30

15:45-17:00 10/30

17:00-18:30 8/30 or 5/25 or 10/30

KILOMETRES

Current Pace/Run Walk Ratio

4:30/km 5 min 30 sec

5 min/km 4 min 30 sec

5:30/km 2 min 30 sec

6 min/km 90 sec 30 sec

6:30/km 75 sec 30 sec

7 min/km 60 sec 30 sec

8 min/km 30 sec 30 sec

9 min/km 20 sec 30 sec

10 min/km 15 sec 30 sec

11 min/km 10 sec 30 sec

Source: http://www.jeffgalloway.com/training/magic-mile/

You can, and should, adjust your ratio based on circumstances. For example, on a hot day, you may want to choose a lower ratio. On a run where you’re feeling really good, you may want to increase your ratio for the last mile or two. It’s good to know what ratio you feel the most comfortable using, but it’s also good to have a few others you can use when needed.

At Girls That Jeff®, we are big believers in low ratios and will often suggest a lower ratio than those recommended. Trust us if we do! It can be tricky for those who have come from continuous running to get their head around only running for seconds at a time, but it really does work. There are many women in the Girls That Jeff® community who will confirm that! You just have to trust it (and practice….practice is important!).

4. How do I time my intervals?

A GymBoss is the best way to do it - it’s a small device which clips onto your clothing and gives run/walk alerts. It saves phone battery! If you have a Garmin watch, you can set up alerts. If not, you can download an app to your phone, like Interval Timer.

5. When during a run should I start Jeffing?

Right from the start! Part of the magic of Jeffing is that because you conserve energy early on, you have more energy later in your run. It may feel strange to start walking when you’ve only been running for 30 seconds, but this is tried and tested - it works!

6. What is a ‘Magic Mile’?

It’s essentially a one mile time trial that you can use to pick an appropriate ratio and/or predict a race time over a specific distance. It should be run hard but not all out - you shouldn’t feel ill at the end! It can be run straight or Jeffed.

7. How do I let people in a race know I’m Jeffing? Will I get in the way?

As long as you’re aware of your surroundings, you should have no issues Jeffing during a race. Most people are too busy running their own race to notice or care what you’re doing! If you’re worried, stay to one side and start a little further back so there are less people behind you. Some people like to raise their hand to signal if they’re slowing down, but this will probably only be necessary in a crowded race where there are runners directly behind you. Running Club members have access to exclusive Run Walk Repeat tees and vests in our Members Area..

Finally, if you would like to learn more from amazing women around the world who Jeff, please join our helpful and active Girls That Jeff® Facebook group. You can also become a member of Girls That Jeff® Running Club by clicking here!