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training to achieve 7300 meters in 30 minutes - 18 yo female
Posted: June 6th, 2006, 4:29 pm
by av8ter
Any legitimate suggestions would be appreciated!
Posted: June 6th, 2006, 4:33 pm
by johnlvs2run
Depends on your current times and what you've been doing so far.
Posted: June 6th, 2006, 5:10 pm
by av8ter
2K 7:47
5'10" 145
no current 6K
Just finished 3 months of 6 days per/wk on the water
Posted: June 6th, 2006, 7:45 pm
by stroke_seat123
10k's help a lot and so do weights i would suggest keeping an easy pace during the piece like under a 28
Posted: June 6th, 2006, 10:19 pm
by johnlvs2run
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