Pondering the Beginner Pete Plan

[fancyoats]

W21S2 4x1000/3:00
Target was 2:11.6 from previous time I did this session.



RH 95%

[fancyoats]

W21S3 4x8:00/2:00



RH 100%

[fancyoats]

W21S4 12000m

No target. Monitor covered. Felt good.



RH 94% (This rain will never end)

I'm starting to think ahead to what happens *after* I finish the Plan. Maybe I'll start working toward a marathon? I saw recently on the forum there was some mention of the Eddie Fletcher Marathon Plan which I'm not sure whether I want to follow super strictly because it seems mostly HR based, but maybe I could use it as a basic framework? Is it adaptable in that way?

[swag72]

I'm planning on starting this plan next week. Can you just help with the 2 min rest on Day 2 week one. Is it 2 mins total rest after each interval? Is the 2 min rest just a very slow 2min row? Is it 2mins between each interval?

Thanks for the clarification. I'm looking forward to giving it a go.

[Sakly]

I'm planning on starting this plan next week. Can you just help with the 2 min rest on Day 2 week one. Is it 2 mins total rest after each interval? Is the 2 min rest just a very slow 2min row? Is it 2mins between each interval?

Thanks for the clarification. I'm looking forward to giving it a go.

Rest is 2min between intervals. If you want to paddle a bit or completely stop during rest is up to you. I found out that for me completely stopping is the way to go (at least if I go full or near full effort).

[fancyoats]

I'm planning on starting this plan next week. Can you just help with the 2 min rest on Day 2 week one. Is it 2 mins total rest after each interval? Is the 2 min rest just a very slow 2min row? Is it 2mins between each interval?

Thanks for the clarification. I'm looking forward to giving it a go.

So that first interval session is 6x500m/2:00 rest which means

Row 500m, rest 2:00
Row 500m, rest 2:00
Row 500m, rest 2:00
And so on until you have done six repetitions.

I personally take drinks of my water and do a really slow paddle during the rests, but that’s totally up to you.

Have fun and good luck!

[Dangerscouse]

I saw recently on the forum there was some mention of the Eddie Fletcher Marathon Plan which I'm not sure whether I want to follow super strictly because it seems mostly HR based, but maybe I could use it as a basic framework? Is it adaptable in that way?

I've never followed it, but I guess that you can adapt it, but that is a guess.

When I did my ultra distances I just kept increasing the distance every week, keeping a longer distance to a weekend, and still doing a variety of sessions like the BPP.

When you can row circa 32k you're ready to go for it, but be aware that you're essentially training for the last 10k as that's when it can get very 'interesting'. Close enough to feel like you're almost done, but long enough for you to really feel the impact of the previous 20 miles, especially if you've been too optimistic in your pacing.

If you post to the long distance thread, I'm sure that Glenn will advise on the plan as he has followed it for his ultra distances

[fancyoats]

W21S5 5x1500/3:00

Target was 2:16.3 from last week.



RH 90%

[fancyoats]

W22S1 12000

Target was 2:35.9 but after I finished I realized it should have been 2:35.1, I was just looking at the wrong number in my spreadsheet. Oh well.



RH 97%

[Rowan McSheen]

Excellent going, FO. Still knocking out those interval negative splits!

After just over a week I ventured back onto The Machine for a moderately energetic 5000m this morning. Hand is kinda okay, apart from hurting when I was setting the thing up and then putting it away. The large black ridged scab on the knee was actually useful in that it tensed on the catch, reminding me not to overcompress. I might do another similar session before resuming The Plan, will think on it.

Top tip: when running, best to remain upright and if you can't try not to use the knee and shoulder to skid to a halt on stony ground.

I've looked at the Fletcher plan before, to practice longer sessions rather than to do a marathon, but I found it too monotonous. And I couldn't get on with the sessions where you do several minutes at 5k pace and then drop down to marathon pace. Always seemed to me they should be the other way round.

If you're eyeing up longer stuff Rowalong has a collection of workouts for a half marathon. Not a structured plan as such but a collection of sessions from other plans that would be suitable.

[fancyoats]

Good to see you back at it, Rowan! You've been missed!

This morning I overslept but thought I had *just* enough time to squeak out the session and still shower and feed the cats etc before I had to leave for work. But when I sat down on for it, ergdata decided it had to update and that meant the pm5 also had to update, which ended up taking almost 20 minutes, which meant I did NOT have time to get it done this morning. Oh well, I will do it after work I told myself. So here it is.

W22S2 4x2000/4:00
Target 2:17.0 from week 19.



This average ended up being faster than my 5x1500 from last week, and I felt like I was holding myself back for the first 3 reps. I think the boost is due to rowing later in the day vs first thing (and fasted). I remember a similar boost after coming home from my NYC weekend and rowing that evening. I think I'll remember that when it comes time to do my 2k TT at the end of this plan - definitely do it later in the day!

[Rowan McSheen]

W10 S2 3 x 2000 / 3:00



Target: 1 sec quicker than the W6 session, so 2:09, and quicker on final rep if possible. Pete says 4 min recoveries on these, I've been doing 2 mins until now but as the intensity is increasing I upped it to 3. Went well enough, I don't think the week's layoff did too much damage.

It's good to be back in the groove with the running and rowing. As junior will attest, when I'm on the bench I get very grumpy very quickly.

[fancyoats]

W22S3 30r20

I'd never done one of these, and it seems to me that for most people a 20 rate restriction is slower than their default but for me at the moment its a touch faster - I tend to settle in at 17-19spm. It felt manageable and pretty good - a PB for a 30 minute piece. Not sure why that 4th split is so much faster - maybe it was the song that was playing?



total stroke count: 606 (not perfect)

[Sakly]

W22S3 30r20

I'd never done one of these, and it seems to me that for most people a 20 rate restriction is slower than their default but for me at the moment its a touch faster - I tend to settle in at 17-19spm.

Your 17-19 range is clearly for steady sessions, but not for a free rate time trial. If you go for a time trial, you would definitely go with a hover rate than 20 or 17

[fancyoats]

W22S3 30r20

I'd never done one of these, and it seems to me that for most people a 20 rate restriction is slower than their default but for me at the moment its a touch faster - I tend to settle in at 17-19spm.

Your 17-19 range is clearly for steady sessions, but not for a free rate time trial. If you go for a time trial, you would definitely go with a hover rate than 20 or 17

I’ve been *trying* to rate at 24 for most of the speed intervals. Sometimes that’s faster than my “official” pace target so I rein it in a bit to 22-ish like in the 4x2000 I just did Tuesday. I’d obviously shoot for at least 24 when in a TT or race situation. It’s still challenging for me to rate up but it’s feeling more comfortable with practice.