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Aqua Running – Part 2 of 2
Practical sample session/s – format & progressions.Level for work and ht rates
Level 1 60 – 70% WU & CD
Level 2 70 – 80% Steady Tempo
Level 3 80% + Cruise runs
Level 4 90% Intervals
Warm Up & Drills 5 – 10 mins. All at Level 1
On the spot marching, high knee pick ups, high heel butt kicks, easy jogging on the spot, forwards and backward leg kicks, side to side leg swings.
Finally, pick ups 4 – 6 x 15 seconds fast – 15 seconds recovery.
Main set/s samples
1 ) Continuous Steady Tempo 5 – 15 mins @ Level 2
2 ) Cruise runs @ Level 3 3 sets of 4 – 6 mins
4 mins recovery is 30 seconds, 5 mins recovery is 90 seconds and 6 mins recovery is 2 mins
3 ) Intervals @ Level 4 3 sets of 30 seconds or 1 min – or 2 mins. Recovery equals work time.
Take 2 mins recovery between sets. This can even be easy swimming.
Cool Down 5 mins @ Level 1
Remember to simulate your land based running style as closely as possible.
Moving your hips, legs and ankle joints through a greater range of movement will increase flexibility .
Remember the speed of your movements determines your intensity level. The faster you push or pull or run, the greater the resistance.
Although you don’t feel it as much as on land based exercise – you do sweat and perspire during workouts, so bring your drinking bottle full of your favourite sports drink.
