Couch to 5k was where I started running a year ago. I've just finished my first half marathon. I had planned to run/walk in the same way C25K teaches when I first started training, but by the time I got to the race - I only had to stop and walk once throughout the distance. Run/Walk is a great way to either run long term, or bridge the gap between newbie distances and (what feel at the time) like unachievable "non stop" distances. Either way - or for whatever reason, I would 100% recommend Run/Walk - especially for newbies.
I would but very often the timing is a bit short. In 5 hours I wouldn't be able to walk run a marathon. I did run 2 semi-marathon this year, while only starting to run in 2020.
Love Jeffing!!! Have been using it ever since I did my first Garmin coach training and selected Jeff as the coach. As someone who has weak ankles and has suffered from injuries and niggles a lot, this is just awesome. It gets you running further, but without pushing too hard and causing injuries. I can definitely say Jeffing has changed my running for the better!
I did the second Loch Ness Marathon, however many years ago that was! The hill at 18/19 miles doesn’t look much but it nearly finished me off. I’ve tried run-walk in ultras and remember being asked 5 mins in why I was walking, and was I all right… but I ended up passing loads of folk who were quite clearly really suffering further on.
WAAAHHH that’s me finishing right behind you 😂 amazing to see it on video! I run walked but wasn’t deliberately jeffing, just wasn’t fit enough due to injury disrupting training, I basically walked the hills 😅
I started running with you guys in January 2019! I have now ran my first marathon, Loch Ness 2022 in 04:41:29! What an experience 🍻🏃🏼♀️ Tip for anyone planning on running one… don’t get drunk the night before 😂
Great work Anna, I hope to one day finish a marathon looking that together 😂 Regarding Jeffing, I did an ultra where I pre planned to run the first 10 miles and then walk/ run for the rest once it’s thinned out a bit. But have never done it from the start. I may adapt a similar strategy for an upcoming marathon. The main benefit I have found is it really mentally breaks it up for me, and anything over a half marathon I am not really going for a time, just a good time! Haha
I literally decided yesterday that this is how I am going to run Lochness this year, I am recovering from injury, watching this has given the the VERY much needed boost that I can do it! Thank you Sarah and The Running Channel - bring on 1st October 2023
I LOVE the run walk method! Thank you for sharing this, Anna. I started it to recover from ITBS and now using the same approach to recover from a hamstring niggle. I have never run a marathon, but this would be a great way to run my first….some day! 😅😂😊
I actually got to run along with Jeff’s daughter at the WDW HM at the start of this year and she was brilliant to talk to and told me loads about her dad. Helped the first 4 miles disappear!
Run/walk is how I started running at 38, did my first 15-18 marathons like that until I actually tired a different training program. Still to this day, if I get into trouble/injured/pains during a marathon, I’ll revert back into run/walk just to finish.
Very interesting never knew there was an actual method. Hard part is telling myself it is OK to walk Running such a mind game! Well done Anna, looked like a beautiful course.
Good luck. Make sure you do some downhill running in your training. A lot of the opening half is downhill and my legs were in bits by halfway when I did it in 2019 as most of my training had been on the flat (due to injury)
It's not a real Anna racing video until Anna sings motivational lyrics! ❤️ Also, I have much respect for Jeffing! The marathon in my city is a Huge proponent of Jeffing! Any way you slice it, you completed that distance! 🎉
Anna you are the best! whenever I see you running I feel the urge to get up and run. 😃I did my 13k today and now thinking about the same strategy for my marathon in April. 👍
I’m training for a walk/ run marathon now 😊 It’s going to be a book in the future. Probably titled something like, ‘Average dad to marathon’, or ‘Unfit dad gets off his arse’, or even, ‘Why the xxxx am I doing this?’ 🤔😂 I want to link it with a virtual or a virtual medal challenge. You’ll be glad to know I have binge watched The Running Channel for every piece of advice and motivation possible 😊 You are all amazing!! Anna, do you remember in the NY marathon, you said if you had ever inspired anyone, they should let you know so it would make your life? Yeah, you did, you do, and you’ll carry on doing it 🫶🏼💪🏼 I just walked a 10k, so I need to find a warm down video 👋🏼🖖🏻
@Anna Harding It was a great video. Don’t get me started on the Berlin qualifier video. Oh my days! How I held myself together, I do not know. 😂😂 Well, if talking to myself while I am out walking/ trying to run, mumbling, ‘Smile a mile. Smile a xxxxing mile you unfit, old man! Anna can do it. She can do anything. Stupid, nearly 47 year old legs!’, then yeah, I hold it together all the time 😂😂
@@runningchannel It was … erm … more walk than run 😂 It’s the reverse of Jeffing 😂 Seriously, though, great. About an hour and a half, so I need to get the time down if possible. If it turns into a marathon, or should I be positive and say when? … that will mean 7ish hours 🤔😮💨😴 Hang on, genius idea. 🤔💡 If I add an extra bit on the end, it becomes an ultra. Then, I can change the rules and spend the whole time eating while I walk 😂
Definitely an advocate for run/walking and I guage it on the day. So sometimes I might run for 5, 10, 15 or 20 mins and then take a break. All depending on what my body is feeling on the day, but will keep to the same regular pattern throughout that run. Also the longer I run the longer my walk break is but no longer than say 2 minutes. I am definitely a recreational club runner. I.e. there is nothing speedy in what I do. But the run walking helps me be a bit speedier. Knowing I can take that little breather and body re-jig at certain times. Congratulations Anna. 🍾🥂
I ran my first marathon 25 mins running then 5 mins walking. Having only had 8 weeks to train, and only started running 2 months earlier, it was essential! I’d never have finished and I raised over £1k for the hospitals that saved my son’s life when he was born.
This years Loch Ness was my first marathon, though I didn't run-walk it. Maybe I should have because I certainly didn't look as fresh as you Anna at the end❤
Thank you so much for this video! I have a place for LLHM 2023 but am struggling to find time to train for it, and I was considering giving it up. With the run/walk method, I think I may be able to manage the 13.1 miles after all.
I Jeffed a 5k race yesterday. I did it in a slightly faster time as it takes me to straight run it because I'm able to push the pace a bit knowing there's a planned walk break coming up.
Yes Anna! Great to see run walk being used on longer distances. 👍I've been Jeffing since I sprained my ankle really badly last summer. Have Jeffed 2 10k s and training for my next in November, I always get my walk break on a downhill too! Oh and always run across the finish line too 😁
Loch Ness was my first (and only - to date at least) marathon 3 years ago and I wish I’d done run/walk. So much of the first half of the course is downhill which sounds great but can take it’s toll on the legs (it did to mine), so as much as walking downhill seems weird, I might have been less broken at the finish if I’d tried this approach (and I probably wouldn’t have been any slower as a result). Oh and yes I remember that hill around mile 19 - so many false tops to it - you see a brow ahead thinking you’ve made it, only for more uphill to reveal itself as you get to the brow - again and again!!!
4.50 in the video two of my work colleges go past, I am so so jealous. If you ever want to do a video about someone going from 24st to 15st by running and support from a burger company drop me a line. Keep up the amazing work please, love the channel
Nice one, Anna! I was wondering what it would be like jeffing a marathon. I'm planning on just walking past each of the aid stations while sipping my drink and having a nibble. The Loch Ness marathon's looks nice and cool. I'll have to do it one day. I'm not concerned about the hilly bits; I'd probably walk them up too.
I did a half marathon in summer 2021 on an extremely hilly course. I decided to walk most of the uphills and run all the flats and downhills. I managed to shave by 8 minutes off my best half marathon. I will definitely use that tactic again.
I ran/walked a 30k trail race in Sweden and ended up running 10 minutes faster than when I previously tried to run the whole thing! My recovery was also nearly unnecessary because I wasn't sore the next day at all! (Completely the opposite from the first time.) I didn't use specific intervals, but rather walked the hills. Loooove this method!
I did a run/walk strategy of run 3 miles walk 3 mins at the RunDisney marathon in 2020, it was crazy hot that day even at 5am so just took it nice and easy, worked an absolute treat 👌
It is good to remind ourselves that throughout training it’s okay to walk on runs if needed or stop to adjust something. But I don’t think I’d ever use the walk/run method for a race (ultras excluded). It just seems like it interrupts any flow/rhythm I’d be get into. But hey if walk/run works for you, right on 👍
It's funny you uploaded this today because this morning I had a long run (training for my 1st marathon) and I've had a cold for 5 days last week. I told myself and I would walk/run this run. So I ran 1 mile, walked 30sec. Finished 16 miles and feel good. I also noticed my time was faster which was weird
I just did the Loch Ness Marathon 2022 and wish I had tried this method--I considered it but decided I could gut out the grades and hills--finished in regulation but didn't meet my personal goals. However, I have to disclose I had lung surgery for metastatic kidney cancer and am actively on chemotherapy/immunotherapy so I was weaker in preparation for this race! The scenery was incredible!
This is the method I use for getting around Parkrun, started it a few weeks ago and it’s been so useful. 😊 got me a PB today and yes I might try a 10k this way and build it up
It was my first marathon too. Did it as a family for my 50th. Loved it, gorgeous route (obviously struggled on the hills esp the Monster), really good organisation. Hadn't a clue about marathons before that but glad it was my first.
1st Spartan Beast in Texas I finished in 5 1/2 hours. 2nd attempt the next year I finished in 4 1/2 hours doing run/walk. I had a lot left in the tank the second half of the race opposed to the first.
Absolutely would. I was the kid who (even though relatively athletic) could never run. I started the Garmin Run-Walk program a couple of years ago at 30ish, and now can at least do 10kms no problem. Maybe not fast, but not feeling like a heart attack and it's comfortable. Now if only my knee wasn't holding me back...
Hi thanks for the video. Big inspiration I'm going to run the Loch ness Marathon, well walk and run. I'm currently running around 5k twice a week so looking to increase, I have done a half, but always wanted to do a full one. Your video and you seem to make it possible. Thank you.... first Marathon at sixty.......................
I prefer Fartlek running or Fast Slow in english (a less structured Jeffing). Really useful when running BIG hills on trails. Run when you can, walk if you have to, crawl if you must, just don't stop!
The scenery of this marathon looks stunning. I visited Scotland a few years back and to this day it was one of my favorite trips, but I only got a quick glimpse of Lock Ness - after getting into to marathons during COVID, I might have to add this marathon to my bucket list.
Definitely going to try this on my next long run! Seems like it'll be a better mental strategy for me than just straight running. I also live in a very hilly area so I might change it up a bit at times to help with those hills
Been run/walking my whole ultra training (5:1 ratio). On the Q's : Pee during a walk break(where you can - biologically easier for me sorry) and when it comes to hills...... if it says run, you got to run!!(well jog/plod/stagger)
This was so inspiring! I really want to go long distances and think this might be the method to make it achievable. Plus this marathon just looks stunning, might be signing up for next year!
I trained for the Edinburgh full marathon in 2022, I managed to get up to 23 miles in training without stopping. I thought great,then on the day I hit a wall at 18 miles, it was very warm and I just dehydrated and started to get a lot of pain in my back and groin. So I had no choice but to walk run. I was looking for a 5 hour run and I came in at 5 and a half hours. I was happy but a wee bit disappointed. I thought not bad for a 60 year old. I know others older than me can do it faster, but I didn’t get a lot of training in compared probably to a lot of runners. Thanks for the video, I may give it a conscious effort the next time.👍🏻🏃♂️
Been using run / walk since about year 2000. Even my marathon PB and BQ used Galloway’s method (30 sec walk every water stop). Now that I’m much older, I always use it. I just ran a 25k trail run today with hills from hell, so my walks were much much longer
I'm doing this as part of an injury recovery as one of my friends suggested Couch to 5K - and it works! I can run 5K but not without getting hurt so run-walk is perfect and a great and effortless way of covering distance! I'm thinking of doing a marathon next year - fingers crossed.
One of joys of running is getting into a nice rhythm, so I would not like a short run / walk strategy, like run 4 minutes, walk 30s. I do use walks breaks on my long run, as I struggle to eat / drink, while running, do what you enjoy, that's what matters. I have found that running my slow pace, with a very short stride, but high cadence has allowed me to run long distance, without too much fatigue and leg / foot niggles, as the high cadence keeps my foot strike more mid-foot.
Got 5 minutes off my Half PB by switching to 5min / 1min! Don't use run/walk all the time, usually depends on how well the training has gone / is going, or if coming back from long term injury and fitness has dipped.
An excellent insight to a different approach to long distances. It must be odd to adjust to but you looked fresh at the finish. It's a beautiful part of the world, well done Anna.
Hi I did London marathon in Oct 2022 and I’m running it again in 2 weeks ish time. My predicted time using run walk method is faster than my run time (4:48). My splits are consistent and my recovery is so much faster. Fueling on the long runs is easier to do when walking too. The walk part is not a stroll though it’s a power walk. It’s like magic. But nervous about having to walk early at London with all the crowds but I know I’ll be grateful to have something in my legs post 20 miles! I think it’s great 👍
I love Jeff Galloway’s method. I run 2 mins run, 30 sec walk (9 minute per mile pace) and am definitely faster with it, as the evidence suggests for middle of the pack runners. My favourite part is when fellow runners in an early part of the race tell me to run during walk breaks…I enjoy sailing past them within a short time and never seeing them again! 😂
I run/walk, 9min run and 1 min walk. It's the only way I do my races from 10k right up to a marathon. Believe me you'll finish before most of the folks who asked you why you're walking lol
After several iterations of taking up running and then injuring myself within a year, I started run-walking three years ago. By the second year, I was running up to 5k without walking, and this year, I made it past 10 miles four times while training for my first 10k race. I suppose I'd run-walk if I ran a longer race, at least as I am now. Maybe later, I'll be able to run a marathon or a half.
Anna, you run/walk longer than 5 hours. So the run/walk method didn´t work. Last year you wanted to run a 3:30 marathon. You can finish a marathon in 5+ hours even with a run/dance method. LOL
I’ve been running for 3 years nearly I use run walk. I restrict breaks to no more than 30 seconds all of my fastest 5K times have been run/walk. I use run/walk to help my asthma - it’s usually because I can take my inhaler in the break!
i take another ratio for the hills depending on the incline percentage roughly. if you looked jeff galloways page you can find the table of pace and suggested ratios. you would slow down on a hill if you ran the whole thing. your splits would show it was a slower part of the race. so, you can plan for that with RWR method. for me it normally means switching to 15/30 ratio or 30/30 ratio (my warm up and easy run go to ratio). it makes me not dread hills and actually love them as i live where i have to run on a lot of them. the real mountains i just power hike. oh, and when i am in the zone or those amazing mild downhills i skip a walk break or two. i figure that my approach to uphills balances that out then so that i stay true to coach galloway's wisdom keeping me fit and injury free.
I'm so happy to see you profiling this method! I'm a jeffer. I try to stick to my ratio but if I need to walk a hill I do. Also if I'm going downhill and feeling good I might run through a walk section. I will ALWAYS run through to the finish:)
Set myself 4 challenges (10k, half marathon, 24hr100k) this year and this was my last challenge hadn't done a marathon in 7years but I had to run/walk this and was so surprised I got a PB . Did spot you Anna on my flight home but to shy to say hello.
I ran the first 18.5 miles of my first marathon, but had to run/walk the rest of it in order to finish. I was hard on myself at first but then had to tell myself run/walking is a perfectly acceptable way to finish a marathon.
I ran this as my first Marathon last year, the elevation gain is something I hadn't really considered but that hill out of Dores at mile 19 made me want to cry. Wouldn't recommend the marathon as a first timers, however your not going to find a more beautiful course anywhere I think, although I am biased as I live 5 miles from the starting line.
Years ago I did a my first 10k race walking and running no strategy as I did not know about it then. The following year I entered the same race and was using it as a training run for a half marathon so my aim was not to walk. I ran the whole thing. There was one minute difference in my times. From then on if I have wanted to walk I have. I did the half a few months later running for 10 minutes walking for 2. Which for me was about a mile. It’s got to be fun.
I employed the run walk method training for my first half marathon and it was great for feeling like walking was ok and not dying 4 miles into the run and dreading the rest
I use run/ walking every spring, after taking the gnarly winters off. I tried my last trail marathon that way, but had to pitch it because it had me running every hill and walking every flat! I'd definitely try it again on a flatter marathon or 50k. BUT only after running the first few miles, to soak up the excitement and atmosphere at the start. Great job Anna, congratulations!!
NEVER HEARD OF THIS METHOD. IM DEF GONNA GIVE THIS AGO THIS WEEKEND ON MY 30KM TRIAL RUN I HAVE TO SEE HOW MUCH LESS FATIGUED IT MAKES ME BUT FIRST I NEED TO WORK OUT MY TIMES FOR RUN/WALK
Jeffin’ it is the only way I can continue running! When I come to a hill, I walk up the hill & run down, depending on how my knees are feeling. I just pick up my intervals at the bottom of the hill. I’m currently Run/Walking :30/:45 after an injury. I’m averaging 13:26 minute miles & my goal is :60/:30 and 🤞🙏 I can obtain between 10:00-12:00 minute miles by the end of the year. I’m 55 & started running at 52.
It is! The start line is up in the hills and can be very exposed but that adds to the adventure. Beautiful closed road route, nice organisation (they gave us hot soup afterwards when I did it). Hills are HARD but makes finish worth it.
Doing running/walking right from the start seems unpractical to me. But lets say run the first 10km and after that each 1km a break of 30 secs walking seems a good idea to me.
I ❤ this video! I “found” Jeffing accidentally when coming back from an injury, the going on RU-vid and looking at Ultras, slippery slope! I hated the lung busting feeling of a “fast 5k” and wanted to go longer. I now do all of my running, including short training runs, using run/walk. I’ve tried lots of different ratios but now tend to set my timer to 30secs run/30secs walk. That way, if I decide I want to run for 60 or 90 seconds then I can, and it still drops back into the 30/30 when I want it to. I’ll use run/walk on the flats, walk all the hills, and even walk some of the downhills! I’ve found that’s the best way to protect myself, and with the timer being set to 30/30 it’s easy to drop back into a routine. In the last 6 weeks, using run/walk and walk the hills, I’ve done; 30 Miles at a 6 hour event 57 Miles at The Berkeley Marathons 47 Miles yesterday at The Thames Trot Jeffing works! And really reduces injuries. 😊😊
Have been doing run walk for the last 15 months after achilles problems and, if I can stay injury free, will do the Doncaster half using the Jeff method.
