How is training going?
Hopefully, you have not experienced any niggles from running yet. If so, replace running with aqua jogging and you will hardly lose any running fitness, especially if you do some intensity in non-weight bearing sports like swimming and riding. Not putting on weight is the hard part while not running. You might have to reduce your carbs intake a bit until you are back running.
Aqua jogging can be done in a class, with a belt and in the ocean with a wetsuit on. Make sure you keep your body upright, focus on cadence and on creating full circles with your legs.
You’ll need a strong and compact arm movement in the water to keep you afloat and help with your forward momentum…
Please do 5 to 10 min easy jog warm up and warm down & keep running every second day only.
If you want to do extra activities in the middle of those two days, pick something like yoga, Pilates, swimming, walking or riding…
Monday
5x120sec tempo in hills & 60sec easy jog down hill + 5x15sec max sprint uphill with recovery down hill
Wednesday
60min easy on the soft surface please
Friday
10x400m max on the flat & 200m easy jog recovery
Sunday
60min easy on the soft surface pleas
Tuesday
10x30sec Max in hills & 60sec easy jog down hill + 5x2min steady uphill with high cadence with recovery down hill please
Thursday
60min easy on the soft surface please
Saturday
15x200m max on the flat & 200m easy jog recovery
Stephane Vander Bruggen
Level 1 Coach Triathlon & Swimming
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