Return to Action Package – CARA

Deep Water System

Instructional videos
11 Deep Water audio workouts
(water must be deep enough that your feet don't touch the bottom, that means a depth approx. 5 inches less than your height.)

Training Plan

When you purchase this package you will be emailed a link to download this training plan. 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.

[62 min] [Run] [Endurance] We motivate and challenge you to run from start to finish with a few hills to tackle, short pick-ups, mile marker-shout outs and water stops to make you feel like you just completed a 10K race.

[Level 3][57 min][Run][Combo][Sprints]
This is a running-focused workout with four 1,000 M repeats in the first half and two sprint ladders in the second half. In between, there is a bit of challenging interval work incorporating some of the other movements to mix it up and work other muscle groups.

[Level 3] [59 minutes] [Run] [Sprints] Who’s ready to run? Who's ready to run fast? This “ladder” track workout starts with 200 meter repeats and builds up to a mile and then takes it back down and ends with hills! You’ll love this challenging run workout. Bring your tenacity! Coach: Jen G.

[55 min] [Run] [Sprints] This workout was designed for professional runner, Vanessa Fraser, and therefore it is mostly running!  You will run for blocks of time between 5 and 11 minutes (1-2 miles for our pro)  for the bulk of the workout and end with 10 :30 sprints!  Come ready to run!

[Level 3][57 min][Run][Hills][Jen G.] - Get your runners high! This running workout mixes it up with track sets - 800s and 400s, a mile progression run and two sets of hill climbs.  This is a great, challenging workout for runners and non-runners alike!

[55 min] [Run] [Sprints] This is a runner-focused workout with TRACK SETS as the meat of this workout.  Mile run, 800's (two times around the track), 400s (one time around the track) and 200s (half a lap).

[90 min] [Run] [Endurance] [Combo] This 1.5 hour workout includes 7 miles of running interspersed with several other movements. The final 3.1 miles of this workout is a non-stop 5K run!  You can also end at 30 min or 1 hour.

[Level 2] [30 minutes][Endurance][Run]

Enjoy this guided Earth Day 5K which takes place on a forest preserve path. You’ll be coached through the entire 3.1 miles while taking in all the beautiful nature along the way. Mixed are some hills and sprints to keep it challenging.