How does the fitness that you would gain by aqua-jogging and doing interval workouts convert to actual land running. I know of people who've come straight out of the pool and run phenominally well. Are these people exceptions or are most people able to maintain, or improve on, their land running fitness while pooling?
I know a runner who pool runs quite a bit, especially when injured. He isn't amazing but he's pretty good. I, however, have never tried it.
At my best I was in the pool at least 3 times a weeks, sometimes used as a morning. I felt as fit using the pool but fresher and not tight from running. Was good as a recovery run but used to run a really hard session in the pool once a week. What about this for training, high volume week.
Mon am 30/40 steady in pool pm run 50/60 sub 6 min miles
Tue am 30/40 steady in pool pm run 60 inc strides/drills and 20 mins @ 4.50/mile - tempo running.
Wed am 30/40 steady in pool pm as monday +30min weights
Thurs rest day
Fri am pool 60 mins with 4 x 6 mins hard/1 mins rest
Fri pm steady run 30/40 mins
Saturday am 30 mins circuit training pm 90-100 mins east
Sunday am 30 mins swim
sometimes ran a tempo run in the water and the session such as 4x6 mins on the ground. Perhaps 2 hard sessions on the ground in the spring to get legs moving for the summer.
Probably not totally normally but it got me 28.30 for 10k on the road and close to 4 flat for a mile.
You might recognize the name of the PI.
I'm in the pool right now. I do hard workouts aiming for 10% lower HR than I'd aim for on land (mainly an issue for cruise intervals or tempos). I'm guessing that my feet and lower legs will need time to adjust to actual running because the pool does not work those areas at all. I would doubt that the results on the 2-mile time trial would extend to longer races. Maybe I could run an ok 5K out of the pool, but no way could I run a decent half marathon (just guessing based on how I felt when I pre-maturely attempted some runs). I anticipate that it will take me time to recover my on-land endurance.
That 10K time off of that training blows my mind. Sussex and I are just in different classes of runners.
Try supplementing your deep water running with bottom running in about 4 feet of shallow water. Experiment with the depth. Be creative.
? wrote:
I'm in the pool right now. I do hard workouts aiming for 10% lower HR than I'd aim for on land (mainly an issue for cruise intervals or tempos). I'm guessing that my feet and lower legs will need time to adjust to actual running because the pool does not work those areas at all. I would doubt that the results on the 2-mile time trial would extend to longer races. Maybe I could run an ok 5K out of the pool, but no way could I run a decent half marathon (just guessing based on how I felt when I pre-maturely attempted some runs). I anticipate that it will take me time to recover my on-land endurance.
That 10K time off of that training blows my mind. Sussex and I are just in different classes of runners.
Still recovering from a sesamoid bruise. Would pool running delay the healing process? What is the best cross-training for such an injury? Thanks.
@luv2run, or anybody with knowledge about that study, why does fitness DECREASE after 6 weeks of workouts? That seems very counter-intuitive.