Cross training after injury

High School Running Distance

7 years ago 06/16/2016 2:51pm EDT

I was just curious what kind of improvements a soon to be 11th grade girl can make with the follow type of training this Summer. She is coming off a stress reaction in her leg where she lost most of her outdoor season, and didn't run for 6 weeks. She is starting back running on Monday, and she has been Aqua jogging for 3 weeks now. The goal is to cross train all Summer, 6 days a week of aqua jogging and 4 to 5 days a week of running. She started doing strength and agility training once or twice a week last October, so I know that she is much stronger than she was last year @ this time. Her best on our state course, which is pretty tough was 23 minutes even. Any thoughts on the program or possible improvement.

7 years ago 06/17/2016 9:07am EDT

re: geroge

Any one have any experience with this kind of plan? What kind of improvements did you see. Thanks.

7 years ago 06/17/2016 12:09pm EDT

re: geroge

Any more information,i.e. what kind of mileage was she running on average last Summer and during this past year. thanks.

7 years ago 06/17/2016 12:18pm EDT

re: geroge

A bit more info on past training would help. Also, has she done any recent time trials or workouts that you can compare to?

As for the training, I have no experience with aqua jogging. I hear it help though. With the strength training stuff, I have quite a bit. In my personal experience, the kind of exercises that help with rehabilitation or prehabilitiation work best if I can do them 4 to 5 times a week. At that frequency I keep the sessions short and far from taxing. But I find regularly practicing the movements that strengthen my legs, hips, butt, and back work far better than doing it heavier (or harder) but fewer times per week.

7 years ago 06/17/2016 12:52pm EDT

re: regular practice

Thanks. Since she got hurt during her first outdoor race Early May, I have no outdoor times for her. Indoors she ran around 13:10 for the 3200 meters and 3:34 for the 1000 meters. She isn't blessed with a lot of natural speed, and she considers herself a cross country/ 2 mile runner. She averaged about 23 miles a week between December 1st and when she got injured around May1st. Mileage anywhere between 15 for the week to 38 in a week. Last Summer, she ran about 30 to 35 a week. No cross training though, just running 5 to 6 days a week. The strength, core and agility work that is 1 to 2 days a week is with a trainer, and is outside of her normal core work.

7 years ago 06/17/2016 2:12pm EDT

re: geroge

That helps. I don't have a lot of experience with aqua jogging, but it seems to me that all the time in the pool coupled with the 5 to 6 days a week of running will really help ramp her up. Also, with her improved strength,I would think that she should see a 1 to 2 minute improvement in her times.

7 years ago 06/20/2016 9:57am EDT

re: samm

Any thoughts? Thanks.

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Cross training after injury

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