Runner's return: Phase 1 complete

I'm into Phase 2 now, but here's what I did to keep myself on track, injury-free and raring to do more

I have a 10 week plan to get me running 5-10km again comfortably and in good physical shape. This plan is made up of 5 phases, each lasting two weeks. Each phase progression ramps up the running load on my legs and joints through two run/walks a weeks. The remaining 5 days per week are taken up with flexibility, core and strength workouts.

I love executing this kind of a plan on the track. Newtown Park is the ideal place for me to do this - and the $25 Wellington Council charges for me to access this facility for the year is well worth the price.

I thought you might be interested in taking a look at what my first 2-week block looked like. I didn't predetermine anything other than a couple of things. First, the run/walk workouts were inked into my diary. Second, I tried not to do any particularly taxing strength workouts the day before a scheduled run/walk day - though that my change in the future as my goals change.

But just to reiterate: my goals for these 10 weeks are to progressively load up my running time, while ensuring I take steps to reduce my risk of getting injured.

In this table before, note that the walking phase of my runs are in Heart Rate Zones 1 + 2, and that I’m trying to keep my running periods around the border of Zones 2-3, though this can stray into mid-zone 3 by the time I’ve been going for a minute. That’s ok. The adaptation will come. See after the table for more on this.

First 14-day block of workouts

Workout Log - Phase 1 of 5

You can see the 6 running intervals quite clearly here in my heart rate plot. Also, see how my heart rate drops back down. It’s this controlled criss-crossing of heart rate zones that will help me to achieve better aerobic capacity. Recorded, using Heart Zone alerts via the HeartWatch app.

You’ll perhaps figure out that my run/walk workouts took a total of 41 minutes each. I’m aiming to try too stay in the 35-45 minute window to achieve two aims.

First, I need to run at least 35 mins to have a good chance of triggering aerobic adaptation, meaning my heart rate will be lower for the same given running speed later down the track (excuse the pun). The train effect takes about 3 weeks to kick in. So, the runs I’m doing now will give me better aerobic capacity as I enter into Phase 2 and 3. And so it continues, meaning that be the time I finish this plan, I’ll be well set up to perhaps to a test event, and continue with another training plan.

Second, I’m setting an upper limit of 45 minutes. This gives me a good chance of being able to maintain good form without straining, which then minimises my chance of injury while in this training programme. This will become more important as I enter Phases 3-5 of my programme.

What does all this feel like?

I feel like things are going well. I’m loving the running - and because of the stability and strength workouts I’m doing, as well as limited time running, it’s all feeling far more controlled than when I first started my return with 20 minute blocks of slow running. That felt ok to start with, but I could soon tell it didn't feel quite right. Going back to first principles was a good call, and I’m really enjoying the process.

Going by feel on non-running days is also serving me well. So long as I’m getting at least one strength workout under my belt during the week, I’m making up the rest with stability (core / pilates), and flexibility work (yoga), as well as supplementing my moving time with a little indoor cycling and outdoors walking. That flexibility means I’ve got some room to be creative too.

For most of this, I’ve been using Apple Fitness+. Apple have just opened this up to all iPhone users - you no longer need an Apple Watch to use it. I can highly recommend it. There’s and extensive range of workouts in each category, with different trainers too - that variety stops me from getting bored, and I can always come back to workouts that I like.

What’s next?

I have started Phase 2, and this went well today. My legs were a bit tired from the strength workout yesterday, which involved some explosive side-to-side movements, and single leg squats which were challenging not only from a strength angle, but also forcing me to balance too. All good stability work for better control.