Plan or exercises needed for endurance training.

sammac112 · Post by **sammac112** » December 31st, 2006, 1:37 am

My strength and short meter rows have proven to be my strong point in the past, so i am looking for exercises or a plan which focuses on endurance training to lower my 2k time.

Any help would be greatly appreciated.

Thanks.

George Dunning · Post by **George Dunning** » December 31st, 2006, 3:15 am

sam there is really only one way to build endurance is and that is to endure.

what do you classify as short meter rows? it would help to get an idea of what your current program looks like but really there are no short cuts, it is just a matter of building up the distance a bit at a time.

just use common sense in the amount you increase your weekly meters by and work at a pace where you are able to come back the next day fresh and keen to go again. i am guessing you enjoy your fast sessions and so you should so keep them in your schedule but decrease their frequency as you build your longer rows.

at 16 dont lose the fun in the search for some distant goal

george

sammac112 · Post by **sammac112** » December 31st, 2006, 3:58 am

thanks for the reply

My current plan does not have very much structure, i go day by day.

I have been sick for the past week so just to get back i did an easy 1' on 1' off x 8 today.

I know i must encorporate longer rows into my training, so i looked at the wolverine plan's level 4 suggestions. I plan to try a 40 min trial run tommarrow following the plans pace chart.

moving from 18 spm to 24 spm with a decreasing split

George Dunning · Post by **George Dunning** » December 31st, 2006, 5:10 am

sam why not try the sort of pyramids that xeno recommended they keep the interest up and they will meet your needs.

stroke rates is 18,20,22,24,22,20,18

minutes are 4,3,2,1,2,3,4 = 19 min (you can take a break and do another for 38min, or 3 for 57min

)

if you want to go one longer then go 18,20,22,24,26,24,22,20,18 and 5,4,3,2,1,2,3,4,5 for a session that takes 29min or 2x's for close to an hour

george

ajohnston · Post by **ajohnston** » January 4th, 2007, 8:34 pm

A week before my last 2k, we did some long distance training and I think it really helped. The three pieces that helped the most were

Monday: 20 hard 10 easy by @ 18-26 spm by 10k

Wednesday: 3 X 2k with 5 minutes in between around 15 seconds above your 2k time

Friday: 2 by 6k

First one do the first two thousand at around 5 seconds above your 6k split. Do the middle two thousand at 5 seconds above your 2k split. Do the last two thousand at 5 seconds above your 6k split.

The second one do the first four thousand at 5 seconds above your 6k split. The last 2k you pull at your 2k until you burn out (and you will burn out)

That worked out really nice and dropped my 2k by about 2 seconds on the split.