I've been following the Interactive Training Programme for ½ year. I still need to cut of a few seconds of my 2000 time before my competition. I got 6 weeks left and plenty of time as I don't need to go to work these weeks (!)
I have been rowing 3-4 times, cykling 4-5 times and lifting weights 2 times weekly. Now I want to increase the level of effort and am considering this programme for the last 6 weeks:
Athlete Level 3, 5 Sessions a Week
Week Session 1 Session 2 Session 3 Session 4 Session 5
11 3x14'UT1 8x45s'AN 4x4'TR 3x13'AT 4x3'TR
12 50'UT2 6x1.5'AN 4x2'TR 3x8'AT 2x5'TR
13 2x16'UT1 6x1'AN 3x3'TR 3x10'AT 3x5'TR
14 2x18'UT1 8x45sAN 4x3'TR 3x12'AT 3x6'TR
15 2x15UT1 6x1.5'AN 2x5'TR 2x8'AT 4x2'TR
16 25'UT2 1x3'TR 3x1.5'AN 3x45s AN RACE
But these sessions seem to be pretty short. I mean 6x1'!? for instance? That can't be enought for one day? How can I do more to reach my goals? Would rowing in the morning and cycling for 60 mins in the afternoon be an idea? Any suggestions appreciated.
6 weeks left before competition. How to train?
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RR1 Kirk
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- Location: Peterborough, Ontario, Canada
If I were to do the 6x1 min AN session it would be about as follows.
4000m progressive warm up
the 6 x 60 sec. @ 3-4 sec/500 better than race pace
with about 550 m active rest between each rep
2500 m cool down
for about 11050 m for your times. Not that bad a workout.
Maybe do a recovery row later in the day if you need to be on the erg.
Good luck in your training.
Kirk
4000m progressive warm up
the 6 x 60 sec. @ 3-4 sec/500 better than race pace
with about 550 m active rest between each rep
2500 m cool down
for about 11050 m for your times. Not that bad a workout.
Maybe do a recovery row later in the day if you need to be on the erg.
Good luck in your training.
Kirk
Kirk Nelson [img]http://www.c2forum.com/images/avatars/338518880475195dbd7bd8.jpg[/img]
49yrs, 5'7.5", 145 lb.
[img]http://www.c2ctc.com/sigs/img1167078175.png[/img]
"It never gets easier, you just go faster." - Greg Lemond
49yrs, 5'7.5", 145 lb.
[img]http://www.c2ctc.com/sigs/img1167078175.png[/img]
"It never gets easier, you just go faster." - Greg Lemond
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RowtheRockies
- 6k Poster
- Posts: 853
- Joined: March 22nd, 2006, 3:21 pm
- Location: Colorado
jfo,
Congrats on your PB! I think I have read some posts that it is generally accepted formula is that your 2K pace is about 5 seconds faster than 5K pace which would put you somewhere in the 7:12 - 7:14 range. Everyone is different however, you may be able to row at 5K - 6 seconds. When did you pull your 2K PB of 7:09? Was it recently, if it was a while back, do you think you are in that kind of shape right now? Also, was your 5K all out?
Rich
Congrats on your PB! I think I have read some posts that it is generally accepted formula is that your 2K pace is about 5 seconds faster than 5K pace which would put you somewhere in the 7:12 - 7:14 range. Everyone is different however, you may be able to row at 5K - 6 seconds. When did you pull your 2K PB of 7:09? Was it recently, if it was a while back, do you think you are in that kind of shape right now? Also, was your 5K all out?
Rich
40 YO 6'1" 180 lbs. Rowing at 7,000 Ft.
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