To me he clearly says above that STEADY distance work should be 22-25 and HARD distance can be above the 25 limit.mdpfirrman wrote:Luke - I think you're confusing the hard distance day with steady state work. "Steady state" work as defined by Wolverine and here in the PP is entirely different than the 3 recovery days of the PP. This is the "hard distance day" - the third hard workout of the week on the PP. Here, Marston is defining the hard distance day, not the 3 recovery days - for which Marston just says work at a rate comfortable to you and when in doubt, row easier. What Glenn (and Bob) were saying is just take this hard 3rd day out of the PP and you have a great plan to work with - 4 days of SS work and two days of intervals. I think that's a great idea. You don't lose your speed and roughly 80% of your work would be SS work. Don't forget too on the PP, you should warmup and cool down on all interval days. Especially the speed interval days.aussieluke wrote:Distance / endurance work:
The final group of sessions is the distance, or endurance work. The main concept behind the Pete Plan is that you do one speed interval session, and one endurance interval session per week, and then as much distance work as you have time for. Where this plan diverges from many of the other plans out there is with the stroke rate I advise to do this distance work at. I recommend a minimum of 22spm, and for general “steady” distance work a maximum of 25spm. On this document I have simply put the “steady distance” sessions as approximately 8 to 15k in distance. That is just a recommendation of a good distance to go for, but if you’re new to indoor rowing you might like to start out much shorter, or if you have the time and inclination you might like to go longer. Resist the temptation to row these too hard though, save that for the other three days. One day each week is devoted to a hard distance piece. You might like to rotate this through the ranking distances, or do the same distance for a few weeks at a time. Hard distance doesn’t have to mean flat out every week, just that you can go faster than the steady distance days, and over the 25spm limit.
He also says at the start that he based his plan on the WP but removed all the low rate long steady work.
(much to the boredom of my teammates). Bob is right, you can shape it to fit your current needs a bit. The Hard Distance day, in my opinion, would be a good day to swap for a long distance piece. The other two interval days have big pay offs. The SS days can be anything you want - like you I enjoy 3 x 20 and have done it about once a week while on the plan. The challenge is that we tend to enjoy taking on the hard distance days though and manage to PB mid distance pieces while doing it, so it would take some discipline not to get caught up in that. Come join us. We are having fun. and people are really improving on all fronts.
