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# Alternative Training following Injury

Because of an injury, an athlete may not be able to 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 the athlete maintain fitness as they recover from their injury.

### Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own 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. This is a rough estimate, where the conversion factor is based on time. e.g. 400 metres run takes approx. one minute - 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).