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Alternative Training following Injury

Because of an injury, an athlete may not continue with their running training program, but the nature of the injury may allow the athlete to swim or cycle. The following are alternative training programs to help athletes maintain fitness as they recover from injuries.

Before You Start

Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's discretion and risk.

Swimming

Day Activity
1 1km @ 70% to 80% HRmax
2 One length @ 80% to 90% HRmax - swim back recovery
Two lengths @ 80% to 90% HRmax - swim back recovery
Three lengths @ 80% to 90% HRmax - swim back recovery
Keep increasing the maximum effort swims to exhaustion
3 1.5km @ 70% to 80% HRmax
4 One length or width underwater - swim back recovery
Repeat as many times as possible
5 2km @ 70% to 80% HRmax
6 REST
7 6 × 2 lengths @ 80% to 90% HRmax - with swim back recovery

Cycling - Mobile or Stationary

Day Activity
1 20km - 70% to 80% HRmax
2 5-minute slow pedalling @ 60% to 70% HRmax
20 × 1 minute @ 80% to 90% HRmax& 2 minutes slow pedalling recovery
5 minute slow pedalling @ 60% to 70% HRmax
3 25km - 70% to 80% HRmax
4 5-minute slow pedalling @ 60% to 70% HRmax
10 × 2 minutes @ 80% to 90% HRmax & 2 minutes slow pedalling recovery
5-minute slow pedalling @ 60% to 70% HRmax
5 30km - 70% to 80% HRmax
6 REST
7 5-minute slow pedalling @ 60% to 70% HRmax
5 × 4 minutes @ 80% to 90% HRmax & 2 minutes slow pedalling recovery
5-minute slow pedalling @ 60% to 70% HRmax

Comparison with running

Four miles of steady cycling equals one mile of running, and ½ mile of swimming equals four miles of running. It is a rough estimate, where the conversion factor is based on time. e.g. 400 metres run takes approx. one minute - the assumption is we can swim 100 metres in one minute (100:400 = 1:4) and cycle approx. 1600 metres in one minute (400:1600 - 1:4).


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2007) Alternative Training following Injury [WWW] Available from: https://www.brianmac.co.uk/swimbike.htm [Accessed