Concept2 Forum

Hey,

Ok so I'm a 16 year old female varsity high school rower, 5' 9'' 175lbs...just finished my third season of rowing, very successful season. Now it's summertime and I'm unable to do our summer competitive season b/c i will be traveling too much. BUT, i need help making a summer training program to help bring down my 2k time and make me stronger, and overall a better rower. Right now my best 2k is a 7:44...i want to be able to get it down to the low 7:30s by fall, and into the 7:20s by next season (january). My goal is to row in college and possibly get a scholarship if seen fit.

I don't have much access to shells over the summer...although I can get out in a double here and there maybe once a week. My main training resources include a gym...with an erg, various weight machines, free weights, running track, lap pool. I can go most days during the week, some days I may not be able to drive and therefore my home resources are my street (running), a weight machine, and my pool. No erg yet at house.

I want to create a training plan for the month of June and August (july i'm in europe and therefore I will run very often and do whatever strength activities i can). I would like it to start out at medium intensity level and end at what college kids would call a moderate/easy workout. I'm up for training 5-6 days a week (rest time is needed for muscle rebuild)...for however much time per day.

I also need to focus on strengthening my core (had injury 2nd season), and making my cardio endurance better...(not a blessed runner lol).

Lemme know what ideas you have....

-Christine

Hi Christine,

I know this is late in the game, but I saw that no one had responded to you and I wanted to give you any advice I had! I'm a current female collegiate rower, so I thought I'd give you a few examples of the kind of training that is suggested for us to do.

For a week I might do:

Mon - 75 min easy steady state
Tues- 30 min hard steady state and 2x10 min at race pace
Wed- 45 min mid steady state
Thurs - 30 min hard steady state and 10x30 sec on 30 sec off (3 sets)
Fri- 5k at race pace
Sat- 60 min easy steady state

or maybe:

Mon- 75 min easy steady state
Tues- 8k erg at race pace
Wed- 3x20 min, raising the intensity on each 20 min piece
Thurs- 4x10 min at race pace with 2 min rest
Fri- 20 min at race pace
Sat- 40 min at mid steady state, with 4x5 min at race pace

Now keep in mind that this is primarily focused on preparing for the head race season, but I'm sure it would help improve your overall fitness as well, hence bringing down your 2k times.

I would also recommend checking out the Pete Plan or the Wolverine Plan, which are specifically designed to bring down 2k times.

Best of luck with your training and good luck in the recruiting process!