training to achieve 7300 meters in 30 minutes - 18 yo female

av8ter · Post by **av8ter** » June 6th, 2006, 4:29 pm

Any legitimate suggestions would be appreciated!

johnlvs2run · Post by **johnlvs2run** » June 6th, 2006, 4:33 pm

Depends on your current times and what you've been doing so far.

av8ter · Post by **av8ter** » June 6th, 2006, 5:10 pm

2K 7:47

5'10" 145

no current 6K

Just finished 3 months of 6 days per/wk on the water

stroke_seat123 · Post by **stroke_seat123** » June 6th, 2006, 7:45 pm

10k's help a lot and so do weights i would suggest keeping an easy pace during the piece like under a 28

johnlvs2run · Post by **johnlvs2run** » June 6th, 2006, 10:19 pm

That's 6.5 seconds off your 2k pace so it shouldn't be much of a problem.

You could do some sessions like these:
warmups + warmdowns + 10 minutes between sets

(1) At least 30:00 of easy rowing each day;

(2) 2 sets of 20x 30s with 30s at 2:40 pace between each;

(3) 10x 3:00 at 2:03 with 3:00 in 2:40 pace between each;

(4) 2 sets of 25x 100m with 100m at 2:40 pace between each;

(5) 30:00 time trial ..
2:03.5 the first 24:00 then pick up the pace