C Mantz Running

I don't know if this would help you, but when I had a stress fracture and aquajogged (During some of the winter/spring/summer):

[No belt]

[easy warmup (set amount of minutes)] and cooldown]

[Have a set total amount of time for aquajogging sessions whether its 1-2 hours including workout]

[Only used the deep end of pool for workout -- only used shallowish end for recovery] *and keep a waterbottle by recovery area/fruitsnacks or gu or granola bar or something.

[So I would usually start at the midpoint of pool ( or wherever you can barely touch the bottom and jog -- then do the hard part towards the deep end and back]

Some workouts I did:

I did 1 minute hard then 30-40 second recovery [at midpoint of pool/shallow end]... Can do as many as needed. (mainly felt like a speed workout, but not too bad) [ kind of like doing 400m repeats]

Sometimes I had "easy days" when I just aquajogged for 1 hour or 2 hours but not too easy and not too intense.

For longer intervals:

1:1 2:2 3:3 2:2 1:1 fartleks (You can adjust the length of workout and recovery if needed)

Other workouts:

Progression repeats [start at slower pace then progressively increase intensity].

Use one of those stair machine things or climb up a mountain

Biking is another alternative but I didn't feel like I got as much of a workout from it at all. When I did bike it was mainly just to have a good time and relax a little bit.

*Problems I found with aquajogging:

Only works hips/quads/hamstrings (Those were usually the most sore/tight) and does not work your calves. No coaching. No team mates and not very much support going on (you're usually aquajogging by yourself).

Don't know if this post would help and sorry if this is all kind of hard to read, but good luck with your training and future races.