My favourite water running sessions.
Here are some of my favourite workouts, all of which I did with a couple of minutes easy either side to make for a 60-90 minute session. I have been doing 60-90 minutes 4 times a week, but these can easily be made longer or shorter by changing number of reps to fit any time/fitness level. The rule I went by for adapting running into the water was to do similar rep times as I would for a distance (Eg 400m = 75-80 seconds, 1km = 3:20-3:30 etc), and whatever the track workout was, I would halve the rest/recovery between reps and sets as you recover quicker in the water and need more time at effort to keep your heart rate high.
That first run back after injury.
The first 30 seconds felt like I was a baby girraffe taking my first steps, and at least in my mind must have looked like it. Then, with each successive 30 second run I found my stride, grew in confidence, and by the third rep the tears were coming. I was running. After 105 days without one of the things I love most in life, I was back. The walks became me just trying to compose myself between bouts of running, and I knew I was getting faster and faster but I was so, damn, happy. Nothing was hurting. Despite the foreigness of it all again, I felt strong, and capable. Everything I love about the movement was reawakening in me.