It is advisable to get in shape first and then run, but not the other way around. There comes a day when we want to start running, but frustrations often appear because we barely last a few minutes running or we push too hard and an injury appears. To avoid both things we have at our disposal the CaCo method.
Why use it and who is the CACO method for?
With this training strategy we will get in shape first to run later. Consists in alternate periods of walking with others of running: walking (Ca) and running (Co). It is useful both for beginners and for people with obesity or other cardiometabolic problems.
exist endless possible combinations to do in the CaCo method since it is easy to do: walk for a few minutes and run for others. It is still a medium intensity interval training (MIIT) style.
It is because of that can be done by anyone thus largely avoiding the risk of injury and dropout rate after feeling very tired and unmotivated.
How to create our routine with the CaCo method
Time of each CaCo
One of the ways to structure our routine is make CaCo blocks. We give each of these blocks a total time (for example five minutes). We divide those minutes into walking time and running time (for example two minutes to walk and three to run).
In this way we will have a certain number of CaCo per session, which in turn will be divided into total walking time per session and total running time per session. They could also be varied, but to follow an easier progression we suggest in this case fixed times of five minutes per block.
CaCo method progression
The better the initial shape, the more time we can spend running. If it is the opposite, a low initial form state, we will spend more time walking than running. we will progress first in the number of total CACOs and also in the time we spend running in them.
training frequency
In the routine we propose three days of Caco, but it is more important adapt the routine to us than to adapt ourselves to the routine. Three or four days of CaCo training per week is enough, but if we can only do two sessions, it is advisable not to force ourselves to do more because with a high probability we will not comply.
Walk and run pace
At the beginning, focus on your sensations and have a rhythm that allows you to endure the entire session. We will improve more and we will stay with a better taste in the mouth if we notice that we have trained without “having a bad time” for going too fast.
Strength is necessary and more at the beginning
Adding a day or two of strength a week will give an extra plus to our preparation to become fit runners. Strength prevents injuries in runners and makes us more efficient runners, being able to run faster and applying less energy per stride.
A routine with the CaCo method for people who start running
It is an extremely simple routine (not easy) for ten weeks to be able to make a race without breaks in week 11. In the event that the progression is too fast for you, repeat the same week one more time, or as many times as you need, before moving on to the next.
In the opposite case and the progression is too easy, you can start with a later week instead of doing it with week one, although in these it is advisable to go little by little.
we will repeat session three times a week, if we can. In the event that it is impossible for us, we will do it twice a week. Try adding additional strength training to make it more effective.
Progression by weeks with the CaCo method
Week 1
- 30 minutes total time
- Six 5′ blocks
- In each block we walk 4′ and run 1′
week 2
- 35 minutes total time
- Seven 5′ blocks
- In each block we walk 4′ and run 1′
week 3
- 30 minutes total time
- Six 5′ blocks
- In each block we walk 3′ and run 2′
week 4
- 35 minutes total time
- Seven 5′ blocks
- In each block we walk 3′ and run 2′
week 5
- 40 minutes total time
- Eight 5′ blocks
- In each block we walk 3′ and run 2′
week 6
- 40 minutes total time
- Eight 5′ blocks
- In each block we walk 2′ and run 3′
week 7
- 45 minutes total time
- Nine 5′ blocks
- In each block we walk 2′ and run 3′
week 8
- 35 minutes total time
- Seven 5′ blocks
- In each block we walk 1’30” and run 3’30”
week 9
- 35 minutes total time
- Seven 5′ blocks
- In each block we walk 1′ and run 4′
week 10
- 40 minutes total time
- Eight 5′ blocks
- In each block we walk 30″ and run 4’30”
week 11
If we have been progressing correctly and we have been able to carry out all the blocks of the previous weeks well We will try this week to do 40 minutes of continuous running. From here we will increase the race time and/or its intensity in the weeks that follow.
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