Jeffing, the Galloway way: a five-minute warmup walk, then ten rounds of one minute running and one minute walking, finished with a five-minute cooldown walk — 29:00 on the clock with ten minutes of running inside it. The even 1:1 ratio is the friendly middle of the run-walk-run method.
Run-walk-run is Jeff Galloway’s method, and the point is to take the walk breaks from the very first round, not only when you tire. Keep the running minutes relaxed — you should finish each one wanting the walk, not needing it. When ten rounds stop being a question, open the preset in the editor and lengthen the runs or trim the walks.
Speed play: a varied mix of surges, sprints, and easy stretches between a warmup and cooldown jog. Commit to the hard efforts and treat the easy running as real recovery.
The Bangsbo protocol: three five-minute blocks of 30s jog / 20s moderate / 10s near-sprint, repeated five times each, with a 2-minute walking recovery between blocks and a warmup and cooldown jog.
A recovery-heavy 1:2 ratio: twelve rounds of 0:30 running and 1:00 walking, with five-minute warmup and cooldown walks. The gentlest start in the hub — keep the runs easy.
The 60/120 sprint protocol: eight rounds of a hard 1:00 run with 2:00 of walking recovery, plus five-minute warmup and cooldown walks. Run the efforts strong and controlled — the long walk is there so each one counts.
A work-heavy 2:1 ratio: six rounds of a steady 2:00 run with 1:00 of walking, plus five-minute warmup and cooldown walks. Run the efforts at a sustainable tempo, not a sprint.