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 4.5-6 hours per week and should be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). 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. Throughout this program you may find terms that you are not familiar with. If this is the case please refer to the program appendix available at the B78 Endurance Hub programs section. We wish you the best of luck with your training.
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.
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. The Volt strength-training platform will often prescribe three workouts for the week. You need to do these in the order that they occur, so do Day 1 before you do Day 2. During the strength sessions choose one of the warm up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please.