Pool running / Aqua jogging

GET FIT & MEAN IT! with World Champion Kate Bramley

Pool running is usually done in waist deep water where you run touching the ground.

Aqua jogging is in the deep end with a floatation belt (or a wetsuit) where your feet don’t touch the ground. In this one focus on running technique as close to land running as possible with an extra emphasis on pushing your heel down.

The Benefits:

  • It is a great way to increase your running and endurance 
  • Very low to no impact on the body compared to traditional running
  • When performed correctly activates the same muscles as traditional running
  • Provides variety to your training
  • Suitable for people who have joint issues, may be overweight or have a running related injury
  • You don’t have to be able to swim

Make it Interesting:

  • Do the same types of intervals /efforts as traditional running focusing on high cadence
  • Do it with your friends so you can have a chat or be competitive
  • Change locations to flat open water (with a wetsuit)

MONDAY
30min easy swim + 5min pool running at the end

TUESDAY
30min Run Set incl. 5 reps of a 100m flight of stairs or hill. Walk back down.

WEDNESDAY
Home boot camp and/or pilates or core class

THURSDAY
Day Off

FRIDAY
30min swim incl. 10 reps of 1 lap fast efforts with plenty of rest + 10mins aqua jogging focus on heel down

SATURDAY
60-90min easy cycle on road or path

SUNDAY
10min easy run + Home boot camp + 10min easy run

MONDAY
Day Off

TUESDAY
60min spin/cycle class or 60min ride incl. 5 reps of a short hill

WEDNESDAY
30min swim incl. some longer efforts with a pool buoy (no kicking) + 15mins aqua jogging incl. 5 reps of 30sec high cadence efforts

THURSDAY
Home boot camp and/or pilates or core class

FRIDAY
Day Off

SATURDAY
40min easy to steady paced run include 3 longer hills (approx. 200-300m) with easy jog on the downhill.

SUNDAY
Optional 60min easy cycle outside or in the gym

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