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WEEK
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M
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Tu
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W
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Th
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F
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Sa
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Su
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1
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5
min warm-up
2 sets of 5x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 32 min
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5
min warm-up
6x2:30 hard
(30 sec easy recovery)
5 min cooldown
Total
workout = 28 min
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5
min warm-up
5 min stretching
30 min steady
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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 cooldown
Total
workout = 32 min
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5
min warm-up
4x5min hard
(1 min easy recovery)
5 min cooldown
Total
workout = 34 min
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30
min other cross-training or rest
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2
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5
min warm-up
2 sets of 6x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 36 min
|
5
min warm-up
7x2:30 hard
(30 sec easy recovery)
5 min cooldown
Total
workout = 31 min
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5
min warm-up
5 min stretching
35 min steady
|
|
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 cooldown
Total
workout = 32 min
|
5
min warm-up
5x5min hard
(1 min easy recovery)
5 min cooldown
Total
workout = 40 min
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35
min other cross-training or rest
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3
|
5
min warm-up
2 sets of 7x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 40 min
|
5
min warm-up
8x2:30 hard
(30 sec easy recovery)
5 min cooldown
Total
workout = 34 min
|
5
min warm-up
5 min stretching
40 min steady
|
|
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 cooldown
Total
workout = 32 min
|
5
min warm-up
6x5min hard
(1 min easy recovery)
5 min cooldown
Total
workout = 46 min
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40
min other cross-training or rest
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|
4
|
5
min warm-up
2 sets of 8x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 44 min
|
5
min warm-up
9x2:30 hard
(30 sec easy recovery)
5 min cooldown
Total
workout = 37 min
|
5
min warm-up
5 min stretching
45 min steady
|
|
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; 4 min hard, 1 min easy; 3 min
hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown
Total
workout = 37 min
|
5
min warm-up
7x5min hard
(1 min easy recovery)
5 min cooldown
Total
workout = 52 min
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45
min other cross-training or rest
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5
|
5
min warm-up
2 sets of 9x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 48 min
|
5
min warm-up
2 sets of 5x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 42 min
|
5
min warm-up
5 min stretching
50 min steady
|
|
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; 4 min hard, 1 min easy; 3 min
hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown
Total
workout = 37 min
|
5
min warm-up
8x5min hard
(1 min easy recovery)
5 min cooldown
Total
workout = 58 min
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50
min other cross-training or rest
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|
6
|
5
min warm-up
2 sets of 10x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 52 min
|
5
min warm-up
1 set of 6x2:30 hard
1 set of 5x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 45 min
|
5
min warm-up
5 min stretching
55 min steady
|
|
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; 4 min hard, 1 min easy; 3 min
hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
5 min cooldown
Total
workout = 37 min
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5
min warm-up
8x5min hard
(1 min easy recovery)
5x45 sec hard
(15 sec easy recovery)
5 min cooldown
Total
workout = 63 min
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55
min other cross-training or rest
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|
7
|
5
min warm-up
3 sets of 7x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 56 min
|
5
min warm-up
2 sets of 6x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 48 min
|
5
min warm-up
5 min stretching
60 min steady
|
|
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; 5 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 cooldown
Total
workout = 43 min
|
5
min warm-up
8x5min hard
(1 min easy recovery)
10x45 sec hard
(15 sec recovery)
5 min cooldown
Total
workout = 68 min
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60
min other cross-training or rest
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|
8
|
5
min warm-up
3 sets of 8x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 62 min
|
5
min warm-up
2 sets of 6x2:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 48 min
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5
min warm-up
5 min stretching
65 min steady
|
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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; 5 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 cooldown
Total
workout = 43 min
|
5
min warm-up
8x5min hard
(1 min easy recovery)
10x45 sec hard
(15 sec recovery)
5 min cooldown
Total
workout = 68 min
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65
min other cross-training or rest
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9
|
5
min warm-up
3 sets of 9x1:30 hard
(30 sec easy recovery)
(2 min easy btw sets)
5 min cooldown
Total
workout = 68 min
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Run
10 minutes on soft surface
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5
min warm-up
5 min stretching
70 min steady
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Run
10 min
on soft surface
30-45 min
flexibility
|
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; 5 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 cooldown
Total
workout = 43 min
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Run
10 min on soft surface
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70
min other cross-training or rest
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To get through the doldrums of your non-running days, you need a schedule that provides structure and poses a challenge. With this program, you don’t have to worry about losing fitness- if approached aggressively, you may come out of the water fitter than before your injury. Scott says, “I enjoyed the borderline psychotic challenge of setting duration PR’s, which peaked with a 2-hour interval session on New Year’s Eve.”
This schedule is not for the faint of heart. The program includes 5 days of deep water running per week for 8 weeks. In the 9th week, you start to reintroduce land running to your schedule. One day per week calls for a specific 30-45 minute stretching session. The 7th day calls for another form of cross training (if your injury will allow it), or rest.
When you look at the schedule, you will see a large number of interval workouts. That’s because during steady water running it is very difficult to work at a high enough intensity to maintain your fitness. Interval sessions in the water, however, give you brief breaks (both physical and mental) which allow you to work harder and obtain a superior workout. Another plus is that time passes relatively quickly when doing intervals, whereas steady water running is extremely boring.
Monday’s sessions are repeats of 1 minute 30 seconds hard followed by 30 seconds easy recovery. The first week, you warm-up and then do 2 sets of 5 intervals. After the 5th repetition, you get 2 minutes easy before launching into another 5 reps. At the end of your cooldown, you have completed 32 minutes of water running, with 15 minutes at high intensity. Over the course of the 9 weeks, Monday’s workouts progress to 3 sets of 9 reps for a total workout of 68 minutes with just over 40 minutes at high intensity.
Tuesday’s workouts consist of repeats of 2 minutes and 30 seconds with 30 seconds recovery. This is tougher mentally than Monday’s sessions because you must hold the intensity of each interval longer, while the rest remains the same. This workout is very efficient when you are pressed for time. In the 9th week, you blissfully get to go out for your first run, albeit only 10 easy minutes.
Wednesday’s workout is the toughest of the week mentally. It is the only day of the week you are asked to run in the water continuously. Scott and my wife both mastered this session, but I must admit I found it very difficult mentally. Former New York City Marathon winner, Priscilla Welch, however, had no problem with steady water running. I recall watching the Super Bowl at a New Zealand pub a few years ago with Priscilla, her husband Dave, Dick Quax, and a few others. Shortly after the kickoff, Priscilla excused herself and headed into the adjacent pool for a workout. As the New England Patriots were seriously thrashed, Priscilla kept running and running. She returned over 2 hours later, a testimony to mental tenacity.
There is no water running on Thursday. After 3 successive days in the water, you need a break. This is the perfect opportunity, however, to do the stretching that you usually put off due to a lack of time. A 30 to 45 minute session dedicated specifically to stretching will improve your flexibility, and help prevent future injuries once you are back running. A yoga class is a great alternative for this session.
On Friday, it’s back to the pool for more intervals-this time a ladder. You start with 1 minute hard followed by one minute easy, then hold the recovery at one minute and increase the duration of the hard efforts. This workout feels great on the way back down.
Saturday is very tough mentally-5 minute reps. The first week calls for 4 reps of 5 minutes hard with 1 minute easy between efforts, and you build up to 8 reps of 5 minutes hard, followed by 10 times 45 seconds hard. The challenge is to maintain your mental focus during the 5 minute efforts. During this session, I find it helpful to maintain concentration by visualising running repeat miles on the track (man, you must be hurting when you fantasize about running repeat miles!).
Sunday is either another form of cross-training such as cycling or rowing (if your injury will allow it) or rest. A long walk on Sunday will give you some of the esthetic and mental benefits of a run and will help prepare your legs for your return to land running.
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Training articles and tips for runners