Help With Training 2km

[old] DJ232 · Post by **[old] DJ232** » November 24th, 2005, 5:10 am

Hey everyone it is the begining of the rowing season and we are building up for racing season which starts in about 3 months. I am in the top junior eight but im in the bottom three erg scores in my eight. I need to lower my 2km erg score by at least 20 seconds over 2 months. Can anyone give me some training advice?

[old] eannamac · Post by **[old] eannamac** » November 24th, 2005, 9:09 am

There is the Pete plan Monday - Speed intervals; 3 weekly rotation between: 8 x 500m, 3:30 rest 4 x 1k, 5min rest 250/500/750/1k/750/500/250 pyramid (1:30 rest per 250m after interval) Tuesday - Steady distance (8 to 15k) Wednesday - Steady distance (8 to 15k) Thursday - Distance intervals; 3 weekly rotation between: 5 x 1500m, 5min rest 4 x 2k, 5min rest 3k/2.5k/2k, 5min rest Friday - Steady distance (8 to 15k) Saturday - Hard 10k Sunday – Rest The rest can be total rest, I prefer to keep the erg ticking over, the aim being to reduce lactic acid buildup in the muscles, and it makes the start of the next sprint easier, you are not making a standing start each time, so the first strokes are easier. The rest is 1:30 per 250 metres, but I am currently running at 0:30 as I am trying to improve quickly. Row at a reasonable pace for the first runs and the last row in each set is rown flat out. This is run for 3 weeks and week 4 uses the average pace for week 1 (hence the last flat-out run). The steady distances are done at a reasonable pace, currently I am doing say 10K/40 minutes. Rest day is rest - but you probably don't need to be told that already !