Pete Plan Summer 2015 starts June 14

[G-dub]

Unless you who hopefully will be joining me (Daniel J, Galeere, Superman, Jack, etc.) would prefer pontificating within the normal spot, I have started this post to document our Pete Plan workouts starting Sunday June 14. According to the plan, the first workout is 8X500 w/ 3.30 rest. Below is the first weeks schedule:

The Pete Plan:

Week 1:

8 x 500m / 3min30 rest

Steady distance (~8 to 15k)

5 x 1500m / 5min rest

Steady distance (~8 to 15k)

Hard distance (~5k+)

Steady distance (~8 to 15k)

Rest

My plan, in case anyone cares, is to use HR caps on the non interval sessions and only do either the hard distance or the endurance intervals each week (alternate them) to reduce the number of "hard" sessions each week. I will replace with either rest or another steady distance with a HR cap. I add distance to over the weeks for one of the steady distance rows - a sort of long row. Reason being that I need more work on basic endurance and stamina. Big goal for me is to FINISH each workout by pacing them correctly.

[Balkan boy]

Rest

My plan, in case anyone cares, is to use HR caps on the non interval sessions and only do either the hard distance or the endurance intervals each week (alternate them) to reduce the number of "hard" sessions each week. I will replace with either rest or another steady distance with a HR cap. I add distance to over the weeks for one of the steady distance rows - a sort of long row. Reason being that I need more work on basic endurance and stamina. Big goal for me is to FINISH each workout by pacing them correctly.

That's what I've been doing these days. I'm also mixing it up with the 'Hard Distance'. I do the interval days, and then some variation of hard or long rows for three more days.
I did one 3-weak stint of Pete's Plan and I've started the second stint this weak.

I use PM2 witch only shows the time during rest period, so I use my HR as a reference. I keep it at 75-80%, or 135-140bpm in my case.
What pace do you usually keep for 'Steady Distance'? I'm still searching for a sweat spot between average HR and pace/500m on these routines.

[Galeere]

Unless you who hopefully will be joining me (Daniel J, Galeere, Superman, Jack, etc.) would prefer pontificating within the normal spot, I have started this post to document our Pete Plan workouts starting Sunday June 14. According to the plan, the first workout is 8X500 w/ 3.30 rest. Below is the first weeks schedule:

The Pete Plan:

Week 1:

8 x 500m / 3min30 rest

Steady distance (~8 to 15k)

5 x 1500m / 5min rest

Steady distance (~8 to 15k)

Hard distance (~5k+)

Steady distance (~8 to 15k)

Rest

My plan, in case anyone cares, is to use HR caps on the non interval sessions and only do either the hard distance or the endurance intervals each week (alternate them) to reduce the number of "hard" sessions each week. I will replace with either rest or another steady distance with a HR cap. I add distance to over the weeks for one of the steady distance rows - a sort of long row. Reason being that I need more work on basic endurance and stamina. Big goal for me is to FINISH each workout by pacing them correctly.

Thanks, G-Dub, for setting up this thread. I am going to adhere to that program with the following adjustments: On the steady distance work I might add a few k (going HM-distance every once in a while) and I will try to do the hard distance as per program. I am unsure though with which pacing I should start. 8x500 is 4.000 and so probably I should go 1.52-1.53/500 (as that was the avg. of my best 5k)? For the 5x 1.500 that would be mor like 1.57?! I probably will try to start with that, unless somebody has other suggestions.

[Galeere]

I use PM2 witch only shows the time during rest period, so I use my HR as a reference. I keep it at 75-80%, or 135-140bpm in my case.
What pace do you usually keep for 'Steady Distance'? I'm still searching for a sweat spot between average HR and pace/500m on these routines.

I am doing a lot of long-range UT-work and found that for me at an average of around 2:12-2:15/500 (for 60min-HM) it´s feeling easy (max. HR around 135, speed variation mostly depending on distance [HM/60min], hydration, sleep, training the day before and such). That´s about 10-13sec. slower than my PB on that distance.

[jackarabit]

Works for me as I'm finishing up third wk. second cycle this wk. and will be on the same page as y'all on Sun 14 June. I am obviously not able to do 6 sessions per wk.; Marston was (and is) a tough hombre! Reading with interest the strategies for customization. I cap HR occasionally on the long distance but not every time. I don't do the workouts in any particular order except that most weeks begin with the speed intervals and after that whatever medicine I feel like choking down on a given day. Mon, Weds, Friday mornings at the Y influence the choice; the little bit of lifting I do for upper body and triceps seems to take more out of me than erging. I attended a wedding in Chicago end of last month which took a ten day bite out of the erging.

[G-dub]

https://thepeteplan.wordpress.com/the-pete-plan/

Galeere - look at this web site. It talks about the plan and pacing suggestions.

[Galeere]

https://thepeteplan.wordpress.com/the-pete-plan/

Galeere - look at this web site. It talks about the plan and pacing suggestions.

Thanks G-Dub; I did apply these instructions to my calculations above as I have read them a few days ago. So if that´s where everybody is starting at, than I will shoot for a 1:53 for the 8x500m and see how it goes. I am looking forward to it.

[jackarabit]

On the first runthru, your best 5K pace is the target for speed intervals, best 8K pace for endurance intervals, the 5k hard distance is free rate and fast as you can, the LSD ~8-15K target is your endurance interval av pace + 10', rate capped @ 25spm. In subsequent wks. targets are previous av pace. These from Pete.

Pacing suggestions from posters here (not endorsed by Marston):

8x500: 2k pace -2/3"

250 pyramid: under 2k pace

4x1000: 2k pace + 1->3"

4x2k: 2k +5/-7"

5x1500: 2k +5-7"'

Descending distance ladder: 2k +5/-7"

LSD: 10k +5/-7"



Jack

[Balkan boy]

Today I did a 2km X 4 - 5min rest routine.
Splits:
1. 2:00/500m
2. 2:02/500m
3. 2:03/500m
4. 2:00/500m

I don't know what I'm pulling during the rest period, but I kept it at HR 70% / 130mp.

[flemster6]

In my opinion, it has some flaws!

Pete mentions this plan will make you faster 'tomorrow' than 'today', what is meant by tomorrow? If 'you' do a 2k today, will you be faster for your 2k tmrw, and again on friday? Or does it mean each 3 week cycle?

There is too much rest between intervals, full recovery between 500m reps is pointless!

Completing long endurance rows is counter productive, its likely that all you will see is HR drift during the later half of the row. So wasting valuable training time doing poor quality rowing just to complete distance. Distance is importatnt but break it down, 2x6k 3x5k 1.5minute between reps for intake of fluid, will see higher quality rowing whilst completing the distance.

Low rate rowing has been proven to be benificial, well personally I would say essential for improving performance, more power per stroke in training will produce more power per stroke in racing!! Training at 18-20spm, is as important part of training as any other distance or speed work.

Just an opinion!!!

[Cyclingman1]

I don't have a problem with the amount of rest in the 8x500m intervals. There is always a tradeoff between interval pace and rest. I like to do 2:1 for rest vs the interval time up to some point. For me, the problem with all plans is simply the sheer volume of work, not to mention WU and CD. Plus, g-dub, it is the South. Don't know where you do your training, but the heat and humidity kills you. It will be interesting to see if all participants can really stick to this plan. I would be worn out after one week.

[Balkan boy]

There is too much rest between intervals, full recovery between 500m reps is pointless!
Completing long endurance rows is counter productive, its likely that all you will see is HR drift during the later half of the row. So wasting valuable training time doing poor quality rowing just to complete distance. Distance is importatnt but break it down, 2x6k 3x5k 1.5minute between reps for intake of fluid, will see higher quality rowing whilst completing the distance.

I use 3min rest for 8x500m routine.
You're right about the long distance, and I use both methods. Some week I'll deliberately do 15km without stopping and keeping medium pace. On other weeks I'll brake it into sections like you mentioned.

I don't have a problem with the amount of rest in the 8x500m intervals. There is always a tradeoff between interval pace and rest. I like to do 2:1 for rest vs the interval time up to some point. For me, the problem with all plans is simply the sheer volume of work, not to mention WU and CD. Plus, g-dub, it is the South. Don't know where you do your training, but the heat and humidity kills you. It will be interesting to see if all participants can really stick to this plan. I would be worn out after one week.

Here it gets to 30C and 50% humidity by 7am when I do my training. Maximum daily temperatures have been +33C for the past ten days. I really felt it today as I was sweating more then usual. I've been thinking about that C-Breeze funnel the entire session. Do those thing work?

After three hard days of +10km I need a rest day tomorrow.

[jackarabit]

Jim G writes:

There is always a tradeoff between interval pace and rest.

Somewhere I saw 180 seconds recommended as rest for hard intervals. I can live with 8x.5-3r. I believe I would fail miserably at a 2:1 work/rest ratio so won't be trying 8x.5-1r. Jack

[Galeere]

I reckon that rest length is somewhat an individual thing. Some people lose many BPMs/rest minute, others not so many. And some people are ready to go again with a 80%-MHR, others would like to go down to 70%.
Contemplating the different opinions (3:30min vs. 2:1) I will probably go for a compromise and will do the 8x 500 with a 2:00 min rest as I think that my HR recovers fairly fast.
Now the Initial speed suggestions also differ a lot. As per the Pete plan it should be the 5k-average wich would be around 1:53 in my case. According to what Jack wrote it should be 2K time minus 2-3 seconds which would lead to around 1:47. That is a big difference. Again I will probably try the middle and shoot for 1:50 on the 8x500.
I hope that makes sense.

[G-dub]

Jim, I'm with you on the heat and humidity dilemma. We are a little cooler up here in Asheville than you down around ATL. My basement is around 70 - 74 degrees and I keep the humidity around 40%. I decided since I started this mess, I would stick with it. My expectations are adjustable given the heat. I am also going to use a HRM to try and keep things in check too and am going to be light effort on the steady rows. We shall see what happens!