Aqua Running Workouts:
1. Steady-state: 10 minute warm-up, then aqua jog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.
2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.
3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.
4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aqua hitch) can also be attached to both the back of the flotation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.
5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).
Note: There is nothing in here about temperature control. Pool temps vary. Also if I run in a lake/river I am going to be FREEZING.
Invest in a good Thermal layer/Rash Guard. Even think about a neoprene swim vest.
In the AM my pool is always so warm I am sweating and stopping frequently to wipe my face. But in the PM the pool is almost always cold as they begin shutting down for the evening.