Concept2 Forum

Does anyone know of a version of the Pete Plan that can be used during shorter practices? I'm moving into a period life when I probably can't do much more than 30 or 40 minutes of work every day, and TPP requires almost an hour once you get into it. I'm wary of just cutting the work in half since I know some of the intensities require a certain minimum just to be effective.

TheRocketeer wrote:Does anyone know of a version of the Pete Plan that can be used during shorter practices? I'm moving into a period life when I probably can't do much more than 30 or 40 minutes of work every day, and TPP requires almost an hour once you get into it. I'm wary of just cutting the work in half since I know some of the intensities require a certain minimum just to be effective.

"Seek and ye shall find"

this thread has been running for a week or 2 just below here and has some good stuff in it.
viewtopic.php?f=3&t=151045

Which intensities are "ineffective" below a certain threshold of volume? Low aerobic? Do 30'; not far off 8k. Do it four times per week. HII? Shorten the rest periods; build lactate resistance. Endurance intervals? Do 3x2k, 4x1500m and again short the rest. Alternate continuous distance 30' at or above lactate threshold for one or the other interval workouts each of week.

There is a lite version of the 5k plan which I'm doing at the moment,it's 3 hard sessions a week and you can add some steady for as much time as you can give to that. Worth a look.

Day 1: Speed intervals rest (10 x 1min on/off, 8 x 500m 2min rest) >= 28spm (plus warmup/cooldown)
Day 2: 10K steady <= 20spm
Day 3: 1K warmup, 6K hard, 1K cooldown <= 24spm
Day 4: rest
== Repeat==

lindsayh wrote:

TheRocketeer wrote:Does anyone know of a version of the Pete Plan that can be used during shorter practices? I'm moving into a period life when I probably can't do much more than 30 or 40 minutes of work every day, and TPP requires almost an hour once you get into it. I'm wary of just cutting the work in half since I know some of the intensities require a certain minimum just to be effective.

"Seek and ye shall find"

this thread has been running for a week or 2 just below here and has some good stuff in it.
viewtopic.php?f=3&t=151045

Yes. I'm still doing 30 minutes a day, as many days a week as possible. Ideally 5-6 day but things keep coming up.

Because I'm only doing 30' I'm not doing UT2 work and focusing on UT1 for the majority, at 60-75% of max 2k watts.

I was doing easy days and hard days and low rate days and higher rate days and it was all a bit of a mess, so I've more recently switched to just doing 30' at 19spm and aiming for 190w this week, and planning on bumping up to 195w next week and so on.

Also going to add one interval day a week. Last week was 8x500m/2:00r (which with warmup and cool down takes just over 30 mins.

I had planned to alternate this weekly with 4x1000m. I tried this last night and it didn't go so well. I think I had underestimated how much of a toll all the UT1 work was having.

For me the 500m intervals are a very different beast to the 1000ms. Harder and faster but don't require as much mental prep.

So to answer the question I can't even remember if you asked or not, I'm doing steady distance work but a bit harder because I'm not doing it for that long, and doing some hard intervals... just missing out the middle ground stuff - the really hard distance work and the long intervals.