Fluid Running | CARA Training Plans

Read about our partnership with CARA

Why Incorporate Fluid Running?

Fluid Running is a powerful cross-training and recovery tool that keeps runners in race-ready shape—even when injuries or aches threaten to sideline running.

I suffered an injury during my build up to the 2024 Dublin Marathon. During that time Fluid Running reached out to assist in my recovery. I’ve done aqua jogging before, but this was the first time I received coaching and advice on how to get the most out of my time in the water. Fluid Running was an effective tool to help build me back up. Although I wasn’t able to do much dry land running, Fluid Running gave me the strength and fitness needed to have a strong finish at the Dublin Marathon and cross the line with a smile on my face.
James DiamondCARA Manager of Coaching
& Training Programs

How it Works

  • Purchase the CARA plan, if you haven’t already.
  • Review the Fluid Running training plan options that best fit your needs. (Below)
  • Be sure you have access to a body of water at least 5″ less your height – a pool or a lake (including lake Michigan where James does it).
  • Purchase the Fluid Running Training Plan Package.
  • Incorporate Fluid Running into your training.
  • Dominate your race!
read faqs

Training Plan Options

All Fluid Running Training Plans have been collaboratively developed with Coach James and Fluid Running RRCA Certified Coach, Jen Govostis. All packages come with instructional videos, and music-backed, coached audio workouts for your level of need. Through the Fluid Running/CARA partnership you’ll receive a significant discount on the training package and optional equipment!

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Plan 1: Pool & Road
Cautious Runner

Ideal for runners looking to prevent injury while staying on track with their training. This plan moves both your track and tempo workouts into the water, eliminating the pounding of traditional speed sessions while maintaining intensity. You’ll Fluid Run twice per week, gaining powerful cardiovascular benefits from deep water resistance and hydrostatic pressure—without the injury risk.

Buy from $179

Plan 2: Pool to Road
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Perfect for runners recovering from injury and easing back into their long runs. This progressive plan begins with all three key workouts—track, tempo, and long run—done in the water. Over the 6-week program, your long runs gradually shift from fully aquatic to a mix of water and land, finishing with a complete return to land-based long runs. It’s a smart, supported transition back to full training while keeping your speed work impact-free.

Buy from $199

Plan 3: Pool Only
Heavily Injured

Designed for runners who are currently injured but still want to train toward their race goals. This comprehensive plan includes five weekly Fluid Running workouts: track, tempo, long run, and two easy days. Every session is done in the water to protect healing tissues while maintaining your fitness. You’ll continue to build strength, endurance, and confidence—so you’re ready to run once you’re cleared.

Buy from $259

Need More Help?

Our Fluid Running Coach can help with your plan with a One Time Call, or ongoing support to get you to your race!

Coaching

Not sure?

Contact us with any questions, check out our Chicagoland Group Classes, or try a sample audio workout!

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