The big combo part 1 The

The big combo part 1

The program includes 5 days of deep water running per week for 8 weeks. In the 9th week, you start to reintroduce land running to your schedule. One day per week calls for a specific 30-45 minute stretching session. The 7th day calls for another form of cross training if your injury will allow it, or rest. When you look at the schedule, you will see a large number of interval workouts. Thats because during steady water running it is very difficult to work at a high enough intensity to maintain your fitness. Interval sessions in the water, however, give you brief breaks both physical and mental which allow you to work harder and obtain a superior workout. Another plus is that time passes relatively quickly when doing intervals, whereas steady water running is extremely boring. Mondays sessions are repeats of 1 minute 30 seconds hard followed by 30 seconds easy recovery. The first week, you warm-up and then do 2 sets of 5 intervals. After the 5th repetition, you get 2 minutes easy before launching into another 5 reps. At the the big combo part 1 of your cooldown, the big combo part 1 have completed 32 minutes of water running, with 15 minutes at high intensity. Over the course of the 9 weeks, Mondays workouts progress to 3 sets of 9 reps for a total workout of 68 minutes with just over 40 minutes at high intensity. Tuesdays workouts consist of repeats of 2 minutes and 30 seconds with 30 seconds recovery. This is tougher mentally than Mondays sessions because you must hold the intensity of each interval longer, while the rest remains the same. This workout is very efficient when you are pressed for time. In the 9th week, you blissfully get to go out for your first run, albeit only 10 easy minutes. Wednesdays workout is the toughest of the week mentally. It is the only day of the week you are asked to run in the water continuously. Scott and my wife both mastered this session, but I must admit I found it very difficult mentally. Former New York City Marathon winner, Priscilla Welch, however, had no problem with steady water running. I recall watching the Super Bowl at a New Zealand pub a few years ago with Priscilla, her husband Dave, Dick Quax, and a few others. Shortly after the kickoff, Priscilla excused herself and headed into the adjacent pool for a workout. As the New England Patriots were seriously thrashed, Priscilla kept running and running.