This 4-week program is designed for athletes who are injured and cannot complete their running training. Water running is a great way to maintain your fitness so that when you return to training, your fitness will be there. Your body will require a week or two to adapt to the impact of running again.
The program will require 2-3.5 hours of water running per week. With this program, you can expect high intensity training in the pool with less rest. The non-impact nature of water running, allows you to train harder without the same stresses associated with running.
Running form is key when water running. You want to stand tall, look ahead, drive your arms parallel to your body and have high knees. Here is a good video to give you an idea of what you need to do:
www.youtube.com/watch?v=dsamCiwQ9Ww.
Pre-Requisites
This program is designed for athletes that are currently in a competitive season with a training background.
Programs to follow this one:
Once your injury is healed, you should return to your regular training program as soon as possible. You may need to continue with some pool running for workouts until your body can handle a full training program.
Other things you should know:
Run times are indicated in minutes especially in the pool where distance does not matter. You do not want to move far in the pool, the less distance you cover, the more likely you are doing it properly and not pulling the water with your hands. Effort parameters are indicated using Rate of Perceived Exertion (RPE), which is a measure of effort on a scale of 1- 10 or as a percentage whereas 10 or 100% is maximum effort.
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