Running Plan

The idea is to get back to running more and walking less.  Three weeks ago I saw a very good therapist who specializes in running - in fact she is also a runner, and a fine one.  She gave me a schedule for ramping up that was appropriate for an injured runner, probably someone younger than me and not taking cancer meds.  I protested that it ramped up pretty fast, and she suggested that I use the same schedule but a third as fast.

Today we talked about it more and I understand it better.  This is the plan:

• Each session begins with stretches and then 2-5 minutes of brisk walking. 
• After that, each session (walk/run) is 30 minutes, including six repetitions of walking & running, 5 minutes apiece, comprised of 4 minutes of walking and 1 of running.
• After three sessions at this pattern, the running portion increases by ½ minute for the next three, the increases continuing until the total running time reaches 30 minutes per session. 
• Sessions must always be separated by at least one day off, i.e. never walk/run two days in a row. 
• Once a week or so, sessions should be separated by two days off. 
• Additional walking during a session is allowed. 
• After the running time reaches 30 minutes, it may be increased by 10% per week.

The 30-minute goal should take seven or eight weeks.  I'm in no hurry.  Running speed is not important yet; I'll be happy to do 10- or 11-minute miles.

Since I last saw the therapist, I've been walking about 40 minutes per session and, most recently, finishing with a run of about 2 minutes, including a short sprint.  I have clear instructions now to avoid sprinting until the running time reaches 30 minutes, to avoid injury. I do love to sprint, but don't want to get hurt, so I'll probably follow that advice too.  Mostly.

We also discussed and tried some of the stretches and and resistance exercises that she had recommended three weeks ago.  More about those in the next post.