request for an in-depth training regime

[johannes1212]

Hi all,
Ive posted an earlier thread on me and my 2k goals for the season, but as of today my novice season has officially ended and im off for about 2 months until winter pre-season training.
Im 16 years old,
6'2
80kgs
my most recent 2k erg time is 6:53

My goal is to lower that time to at least a 6:43 or lower by the end of this off-season in 2 months or so, and i know i will need a very strict and specific training regime to achieve this, and thats my biggest concern at the moment, because im not too familiar with the dos & donts of training.
Could anyone refer me to a particular training programme?
I will provide more infomation about myself if necessary
Ive done some research myself on the wolverine plan in the official website but i couldnt fully understand the whole concept and how to imply it to my day to day basis.
It would be great if this community can help me.

Cheers,
Johannes[/img]

[rtmmtl]

My goal is to lower that time to at least a 6:43 or lower by the end of this off-season in 2 months or so, and i know i will need a very strict and specific training regime to achieve this, and thats my biggest concern at the moment, because im not too familiar with the dos & donts of training.
Could anyone refer me to a particular training programme?

Here is a link for the original "Pete Plan" a lot of folks think it is pretty good.
http://www.concept2.co.uk/forum/viewtopic.php?t=5409

Here is a link for the "Pete Plan 2007". Ditto.
http://www.concept2.co.uk/forum/viewtopic.php?t=13321