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Here is a link to a 9 week water running program; some of these workouts are very challenging!
http://www.runningtimes.com/issues/99may/9weekplan.htm
I'd also like to make a plug for swimming; it gives good upper body work and it helps one stay in reasonable areobic shape. Also, learning to bike is helpful; sometimes I use a heart rate monitor to ensure that I am getting the proper intensity.
So, during injury recovery periods, one can learn some cross training that can be helpful even when one starts running again; for example I've found thaton weekends where I want to run a race and do a long run, easy clycling the afteroon after a race helps get some of the sorness out so that the next day's long run goes a bit easier.
ollie
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