Training Help

ylnad123 · Post by **ylnad123** » March 28th, 2006, 10:45 am

We just started a new contest at our gym, the goal is to have the best 1000m time. I have never gotten on a rowing maching before and on my first test I got a 3:43. I am not sure but I am guessing that is about average. I am 5'10 and weight around 165, I am wondering what type of training I would need to improve my 1000m? I only have one month to train so I am really going to have to learn the technique fast. If anyone could give me some tips that would be great.

Thanks

John Foy · Post by **John Foy** » March 28th, 2006, 10:53 am

I recommend the Pete Plan. You will get much faster if you follow that plan strictly for one month.

John

John Foy · Post by **John Foy** » March 28th, 2006, 10:56 am

Its here:

http://www.machars.net/peteplan.htm

Jf

Taffy Adams · Post by **Taffy Adams** » March 28th, 2006, 10:59 am

You'll find lots of info/advice on the training threads but it depends on how often and hard you train

for simplicity I would say 3 or 4 times a week.

2 long aerobic sessions 40 mins to an hour if you can (just able to hold conversation). 1 session where you build up tolerance to lactate acid (20 mins hard work) - you going to need that in the challenge.

ylnad123 · Post by **ylnad123** » March 28th, 2006, 11:10 am

Thanks for your help. Can you help me out with understanding the pete plan?

The first day of the first week i would do 500m 8 times then rest for 3min and 30 secs and then do 2000m at 2/3 pace?

The second day of the first week I would do 15000m at a steady pace? Now i am not really understanding the second part 2k+15?

Citroen · Post by **Citroen** » March 28th, 2006, 1:30 pm

ylnad123 wrote:Thanks for your help. Can you help me out with understanding the pete plan?

The first day of the first week i would do 500m 8 times then rest for 3min and 30 secs and then do 2000m at 2/3 pace?

The second day of the first week I would do 15000m at a steady pace? Now i am not really understanding the second part 2k+15?

The first day of week one you do a set of eight intervals. 500m with 3mins 30 rest between each 500m interval. Second day you do somewhere between 8K and 15K (your choice) at a steady pace. Third day same again. Fourth day of week 1 is 2K with five mins rest intervals. Fifth day is a steady 8k-15K. Sixth day is a hard 10K.

The first day of week two; you do a set of four 1K intervals with 5mins rest between intervals. Second day of week 2 is 8K-15K steady. And so on....

For the steady rows I do either 30 mins (which is nearly 8K), 8K, 10K, 12K, 15K or 60 mins. It depends how I feel on the particular day. For the intervals I'll do a 5K warm-up, the prescribed intervals then a 2K cool down.

Hardest session is the 250,500,750,1K,750,500,250 pyramid (day one of week three).