6 week Deep Water Running Plan

Author

Eileen Neville-Bolton Endurance Sports Training

All plans by this Coach

Length

6 Weeks

Typical Week

3 Custom, 1 Run

Longest Workout

1:00 hrs

Plan Specs

running beginner intermediate advanced masters weightloss time goal multi day strength

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Summary

This 6 week plan includes 3 days a week of deep water running. It includes short medium and longer interval work as well as a steady day. You will progress from 30 min to 60 min over 6 weeks. I also included one week of a beginner run program.

It is the perfect plan to keep you swimming, biking and off your feet running for 6 weeks. Hope you enjoy it as much as I did!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:21
Training Load By Week
Average Weekly Training Hours: 02:21
Average Weekly Breakdown

Eileen Neville

Eileen Neville-Bolton Endurance Sports Training

I coach triathletes at all distances, sprint to 140.3. Individual and group training available. Working on my Level 2 Training peaks certification now. I provide goal oriented training plans. One on one consultations available.
In 2017 I joined Bolton Endurance Sports Training owned by Olympian Ryan Bolton with the support of Joe Friel to offer a full compliment of services.

Back to Plan Details

Sample Day 1

0:32:00
Deep water running week one day 1- 32 min

5 min warm up
2 sets of
5 x 1:30 hard (30 seconds easy recovery between the 1:30)
2 min easy between sets
5 min cool down

Sample Day 3

0:32:00
Deep water running week one day 2- 28 min

5 min warm up

6 x 2:30 hard (30 seconds easy recovery between the 2:30)

5 min cool down

Sample Day 5

0:32:00
Deep water running week one day 3- 32 min

5 min warm up
1 min hard
1 min easy
2 min hard
1 min easy
3 min hard
1 min easy
4 min hard
1 min easy
3 min hard
1 min easy
2 min hard
1 min easy
1 min hard

5 min cool down

Sample Day 8

0:36:00
Deep water running week 2 day 1

5 min warm up
2 sets of
6 x 1:30 hard (30 seconds easy recovery between the 1:30)
2 min easy between sets
5 min cool down

Sample Day 10

0:31:00
Deep water running week 2 day 2

5 min warm up

7 x 2:30 hard (30 seconds easy recovery between the 2:30)

5 min cool down

Sample Day 12

0:32:00
Deep water running week 2 day 3

5 min warm up
1 min hard
1 min easy
2 min hard
1 min easy
3 min hard
1 min easy
4 min hard
1 min easy
3 min hard
1 min easy
2 min hard
1 min easy
1 min hard

5 min cool down

Sample Day 15

0:40:00
Deep water running week 3 day 1

5 min warm up
2 sets of
7 x 1:30 hard (30 seconds easy recovery between the 1:30)
2 min easy between sets
5 min cool down

6 week Deep Water Running Plan

$25.00 - Buy Now