Pondering the Beginner Pete Plan

[Pendolino]

Started 3/13/23 and just finished this morning! Did the additional workouts so all 120 all done. Words can't express how good I feel, and how happy I am to get this plan done. A life changer in such a short amount of time. And an absolute brilliant plan in terms of gradual increase to constantly challenge and improve.

Next step rowing a Marathon this Saturday!

That's a huge achievement in, as you say, such a short amount of time, well done!

Out of curiosity, do you have any numbers you can compare with when you first started? I.e. the very first workout was a 5k - what did you row that at and what can you row it at now?

I'm onto Week 10 now (although, chronologically, I've been at it for about 13 weeks!), and have seen huge gains already. Simultaneously loving it and hating it, the latter being a good thing because I've never been motivated to push my body this hard in my life.

[fancyoats]

W17S5
4x8:00/2:00
Target was 2:23.9 from week 14's 4x8:00



RH 89%

[flabby100]

W4S1 repeat: 6.5k / 29:56 / 2:18 / 20spm

90 seconds faster than a couple days ago and felt way easier. Whatever is messing with me seems to be passing.

https://imgur.com/a/oyHH3yi

That's a very good improvement, or was the last session a lot slower than you were capable of due to illness?

I believe it’s some kind of illness or other temporary factor impacting. Thankfully it is fading.

[Dangerscouse]

Started 3/13/23 and just finished this morning! Did the additional workouts so all 120 all done. Words can't express how good I feel, and how happy I am to get this plan done. A life changer in such a short amount of time. And an absolute brilliant plan in terms of gradual increase to constantly challenge and improve.

Next step rowing a Marathon this Saturday!

Well done, that's great to read. Best of luck with the FM.

[Mwoodburn]

Started 3/13/23 and just finished this morning! Did the additional workouts so all 120 all done. Words can't express how good I feel, and how happy I am to get this plan done. A life changer in such a short amount of time. And an absolute brilliant plan in terms of gradual increase to constantly challenge and improve.

Next step rowing a Marathon this Saturday!

Well done, that's great to read. Best of luck with the FM.

Happy to say the FM went well! Got it done at 2:23.5 which my goal was 2:25. Pace aside I'm happy to endure through what was easily the biggest challenge I ever set for myself. Absolutely euphoric right now!!

[Mwoodburn]

Started 3/13/23 and just finished this morning! Did the additional workouts so all 120 all done. Words can't express how good I feel, and how happy I am to get this plan done. A life changer in such a short amount of time. And an absolute brilliant plan in terms of gradual increase to constantly challenge and improve.

Next step rowing a Marathon this Saturday!

That's a huge achievement in, as you say, such a short amount of time, well done!

Out of curiosity, do you have any numbers you can compare with when you first started? I.e. the very first workout was a 5k - what did you row that at and what can you row it at now?

I'm onto Week 10 now (although, chronologically, I've been at it for about 13 weeks!), and have seen huge gains already. Simultaneously loving it and hating it, the latter being a good thing because I've never been motivated to push my body this hard in my life.

I absolutely have seen vast improvements. Really like the Ergdata app to track all my improvements.

My average 5k early on was in the low 2:20's

My best 10k for instance is 2:07.1

Intervals are a similar story. I remember being excited when I completed a 6x500 sub 2 minutes. Now I'm pushing sub 1:50 on 8x500.

Stick to the plan!!

[Dangerscouse]

Happy to say the FM went well! Got it done at 2:23.5 which my goal was 2:25. Pace aside I'm happy to endure through what was easily the biggest challenge I ever set for myself. Absolutely euphoric right now!!

You should be really proud of yourself, as not many of us ever attempt a FM, and to have taken it on with only five months experience is a massive achievement.

[flabby100]

W4S2 redo: 3 x 1k / 3:00r - 2:04.5 pace

Struggled with the stroke rate again. I find this distance mentally difficult.

https://imgur.com/a/0X0hH54

[Pendolino]

Started 3/13/23 and just finished this morning! Did the additional workouts so all 120 all done. Words can't express how good I feel, and how happy I am to get this plan done. A life changer in such a short amount of time. And an absolute brilliant plan in terms of gradual increase to constantly challenge and improve.

Next step rowing a Marathon this Saturday!

That's a huge achievement in, as you say, such a short amount of time, well done!

Out of curiosity, do you have any numbers you can compare with when you first started? I.e. the very first workout was a 5k - what did you row that at and what can you row it at now?

I'm onto Week 10 now (although, chronologically, I've been at it for about 13 weeks!), and have seen huge gains already. Simultaneously loving it and hating it, the latter being a good thing because I've never been motivated to push my body this hard in my life.

I absolutely have seen vast improvements. Really like the Ergdata app to track all my improvements.

My average 5k early on was in the low 2:20's

My best 10k for instance is 2:07.1

Intervals are a similar story. I remember being excited when I completed a 6x500 sub 2 minutes. Now I'm pushing sub 1:50 on 8x500.

Stick to the plan!!

Great stuff, and that's a huge improvement - almost 50% more power for almost twice as long, brilliant!

Yeah, I'm sticking to it, but sometimes I push a little too hard so take a few days off. Sometimes my body seems to go through a more major change, usually every few weeks, and I need to rest for a bit!

[fancyoats]

W18S1 11000m



RH 100%

[Rowan McSheen]

W7 S4 6,000m



Taken as usual with the optional distance pieces as first half UT2 and second UT1. Felt harder than the hr indicates but the legs were still a little creaky from a long run yesterday so this was a good way to loosen them up. Was hampered during the second half by twinges in the middle back when ending the drive. They came and went and then passed. Hopefully just one of those things that happen.

[Rowan McSheen]

RH 100%

[fancyoats]

RH 100%

It’s not quite as bad in my basement with the machine that removes humidity running but yeah, it’s like breathing through a wet sponge.

[flabby100]

W4S1 repeat: 6.5k / 29:56 / 2:18 / 20spm

90 seconds faster than a couple days ago and felt way easier. Whatever is messing with me seems to be passing.

https://imgur.com/a/oyHH3yi

W4S3: 6.5k / 29:32 / 2:16.3 / 20spm

https://imgur.com/a/P3LDao9

[fancyoats]

W18S2 4x2000/4:00
Target was 2:17.1 from week 14's 3x2000.

Pete says: "In week 14 you did this session with 3 reps. Do the first 3 reps at the pace you managed for that session, and the month of work you’ve done since will allow you the extra rep."



That last rep was a real struggle. Even at the end of the third I was feeling pretty ok. But I felt like I hit a wall in the 4th - like I couldn't make my muscles cooperate or get any power. Disappointing.

RH 100% (again)