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.

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Extending your Lactate Threshold

I've said before here that I've been using my spare time recently to learn more about the many various training methods there are out there.

Last month I wrote a piece here about the benefits and reasons for including speed workouts in a runners training programme to improve ones VO2 max. This post is about extending your lactate threshold.

Keep in mind that this is going to be a pretty basic in terms of its detail and if you're looking for a high level analysis on the subject then you're not likely to find that here. If anything I'm just blogging about this as a means on keeping an 'on line diary' if you like to record of what I've learnt. I expect many of you will know this stuff like the back of your hand already.

Firstly I'll mention lactic acid. Lactic acid is a byproduct produced by muscles that builds up in our blood stream during intense exercise. Generally the body is able to remove lactic acid from our systems while we exercise.

The lactate threshold (also known as anaerobic threshold) is the point at which, during intense exercise, lactic acid is being produced at a faster rate than the body can remove it, which in turn quickly leads to muscle fatigue and a drop in performance.

So if your goal is to be able to run faster for longer then you need to work on improving your lactate threshold which can be done by including in your training routine specific workouts where you run at your lactate threshold pace for extended periods.

These are commonly known these days I think as tempo workouts where you might warm up with 15 minutes of jogging before picking up the pace to your LT pace for perhaps 30 minutes before slowing to a jog for the last mile or two of your run. Another approach might be to run several 1 -2 mile repeats at LT pace separated by shorter recovery jogs.

This type of workout is best done at the sharpening stage of a programme after you have built a base. Include a tempo workout once a week in your programme.

A good website for calculating VO2 max and LT threshold paces is runningforfitnes.org. Click the link and you can calculate your VO2 max pace appropriate to your age and 10K time. Then you can go further and find your recommended training paces for LT training, recovery runs, interval training etc.

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VO2 Max pace chart

Estimated paces for VO2 max training (short speed workouts), lactate threshold(tempo) training and long slow distance training. All paces in minutes /mile.

10K time/ VO2 max pace/ LT pace / LSD pace

40 / 6:00 / 6:50 / 8:30
42 / 6:15 / 7:10 / 8:55
44 / 6:35 / 7:30 / 9:15
46 / 6:50 / 7:50 / 9:40
48 / 7:05 / 8:05 / 10:00
50 / 7:25 / 8:25 / 10:25
52 / 7:40 / 8:45 / 10:50
54 / 7:55 / 9:05 / 11:10

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Increasing your VO2 Max

While I haven't been doing much (okay any) running lately, I haven't let that stop from trying to read as much as I can on the subject in order to improve my knowledge. The hope is that when I do start running again I'm going to be a better runner loaded with all sorts of new found knowledge.

One area in which I haven't paid much attention to previously (ie pre injury) is the various forms of training that one needs to undertake if your goal is to really become a stronger and faster runner, and really improve your race times - and who doesn't want that right?

As a beginner runner all I wanted to do was get outside and run, I wasn't concerned too much with such terms as VO2 max and lactate threshold. If I was able to run at a reasonable pace without too much discomfort for anywhere up to 60 minutes I was happy.

I'm now starting to gain more of an understanding about the physiology of running and how having a greater awareness of your own limitations can help a runner to improve and not risk over training and injury.

I'm learning about things like VO2 Max and Lactate Threshold which sound like a foreign language to most beginners, but really they are basic fundamentals of running that all serious runners should have some knowledge of.

What follows a quick synopsis of what I have learned so far - feel free to skip the rest of the post if you know all this stuff.

VO2 max is the highest rate of oxygen consumption that your your body or muscles can attain during hard exercise. Typically once you have reached you VO2 max your performance or training intensity will begin to plateau as your muscles tire. With regular training at your VO2 max pace a runner can increase their VO2 max and thus will become fitter an faster.


A speed workout. Photo by Frankjuarez

That, as far as I have been able to ascertain, is the theory behind the 'Speed' workout. A weekly workout where one runs short fast repeats of anywhere from 200 to 800 meters with jogging spells of two to three minutes in between.

How fast should these repeats be run though? Well that depends on the individual but it need not be an all out sprint but rather should be at a speed which is appropriate to your current VO2 max. Run faster than your VO2 max pace and you risk injury or over training.

Your VO2 max can be estimated based upon your time for a 10k race. For example a runner who runs a 40 minute 10K it is estimated would reach their VO2 max if they were to run at 5:59 mile pace for 11 minutes.

It is considered that the best way to improve ones VO2 max is to run intervals at your VO2 max pace and therefore this runner should run their intervals at their VO2 max pace of 5:59 miles.

What does this mean for me? Well I've never races a 10K but I have run a 5k in 23 minutes. Assuming I get back to that level of fitness I presume I could have run a 10K in about 48 minutes which gives me a VO2 max pace of 7:07 mile pace.

Now I'm some way off doing any speed workouts but when the time comes now at least I have some knowledge of what the aim of this workout is.

Next time some thoughts on Lactate Threshold training.

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