19 September 2009

Baby steps - The run walk run build up method

Well after a year off running this week I've taken my first, 'baby steps', back to hopefully some regular running.

The goal at this stage is to get through a ten week run / walk / run programme that gradually increases the time spent running and gets my body use to running again hopefully without stressing it too quickly.

The 10 week plan goes like this;

Week 1, walk 1 minute, run 1 minutes, 7 reps, total 14 minutes
Week 2, walk 1 minute, run 2 minutes, 5 reps, total 15 minutes
Week 3, walk 1 minute, run 3 minutes, 4 reps, total 16 minutes
Week 4, walk 1 minute, run 4 minutes, 4 reps, total 20 minutes
Week 5, Walk 1 minute, run 5 minutes, 4 reps, total 24 minutes
Week 6, walk 1 minute, run 6 minutes, 4 reps, total 28 minutes
Week 7, walk 1 minute, run 7 minutes, 4 reps, total 32 minutes
Week 8, Walk 1 minute, run 8 minutes, 4 reps, total 36 minutes
Week 9, walk 1 minute, run 9 minutes, 4 reps, total 40 minutes
Week 10,walk 1 minute, run 10 minutes, 4 reps, total 44 minutes

I'll be running three times a week in addition to also keeping up my swimming, biking, stretching and strengthening.

It might seem pretty tedious, and for some the thought of taking a walking break just wouldn't bare thinking about, but as far as I'm concerned I'm in no rush and is this is what I have to do to get back to regular running then I'm fine with it.

I imagine the first few weeks will be pretty slow in terms of speed while I just concentrate on getting my running form right.

Don't expect to see a lot of posts here detailing every run. Other than updating my training log (check out the link at top of page) I'm going to keep things pretty low key until I'm confident with how things are progressing.

Thanks to the team at Complete Running for the Run Walk Run programme.


Ewen September 21, 2009 at 9:46 PM  

That's a beautifully progressive plan Bruce - should serve you well.

I guess the ABs win is cancelled out by the Diamonds ;)

Aaron September 26, 2009 at 1:29 PM  

Nice plan. Sounds like you are leaving no stone unturned which is great. Hope it goes well.

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