Jeffing is an run/walk interval pacing strategy popularized by running coach Jeff Galloway. Instead of running continuously, you alternate planned intervals of running and walking (for example, 2 minutes running / 30 seconds walking or 3 minutes running / 1 minute walking).

What is Jeffing

Jeffing is not just “taking walk breaks when tired.” It is a structured training method where walk intervals are built into the plan from the start of a workout or race. The key is to keep the walk breaks short, purposeful, and scheduled before fatigue forces them.

Why Jeffing Is Useful

1. Increases endurance while reducing fatigue

Planned walk breaks allow your muscles to recover repeatedly. This enables many runners to go farther, or finish long distances like half or full marathons, feeling stronger and less sore.

2. Helps maintain a more consistent overall pace

Counterintuitively, adding walk intervals can help prevent the late-race slowdown. Runners often complete races faster because they avoid early overexertion.

3. Lowers the risk of injury

Short walk intervals reduce the constant impact forces on joints and soft tissues, which is especially helpful for:

• beginners
• older runners
• runners returning from injury
• those with higher injury risk

4. Makes running mentally manageable

Breaking a long run into small, repeatable chunks makes the effort feel less overwhelming. Many people find it more enjoyable and easier to stay motivated.

5. Improves recovery

Runners using Jeffing often report less muscle soreness and faster recovery between sessions, allowing for better consistency in training.

6. Adaptable to any fitness level

Intervals can be tailored:

• 15 seconds run / 30 seconds walk for beginners
• 4 minutes run / 30 seconds walk for intermediate runners
• 8–10 minutes run / 30 seconds walk for advanced long-distance efforts

When Jeffing Works Best

Jeffing is especially effective for:

• Runners building back after time off
• People aiming to enjoy the run instead of chasing an aggressive pace
• Hot/humid race conditions where fatigue builds quickly

The Calculator

Use this calculator to design and refine your run–walk intervals using the Jeffing method. Enter your running pace, walking pace, and preferred interval durations, and the tool will estimate your finish time, average pace, and distance covered per cycle. You can also enable an optional fast-finish segment to see how a stronger final push affects your overall result. It’s a quick, simple way to plan Jeffing intervals that match your goals, whether you’re training for a 5K or a full marathon.