Half-Marathon training plan

[Freddie von Rost]

Hello fellow rowers, first post from me.

Background:
So, started rowing again after many years absence. Slowly improving my technique, use the log card, slow times all verified and . 30.13 for 6k yesterday, 58 years old, 75kg, drag set at 4.5/10. Slowly improving my technique and times are dropping. Was on a 29.30 target, but semi hit the wave at 5k. Beat my PB by 28 seconds though. So, getting fitter, also using weights now to improve my strength. Also rowed 12k, two 6Ks with a four minutes break between each distance. So far so good.

Help.
I have somehow been persuaded to row a half-marathon for charity on the 21st of June. Not too bothered about time, (I know I should be), but aiming for a sub-two hours. This will be part preparation for marathon on the 5th of September.
Plenty of marathon training plans for marathons, but very few for a half-marathon. Found a 24 weeks Pete Plan for beginners, not sure if this will fit the bill.

So, any tips, links to training plains or good advice would be really welcome.

Many thanks.

[hjs]

Slowly build up the rows, if you use 3 weeks to build the volume, use the forth to dail back a bit.
To row a hm you need to able to row 15 2/3 times a week.
For now slowly build you volume, use one day for a longer row. If time is not important speedbis not important, maybe do some faster shorter stuff to make it interesting.

Maybe have a look at the ctc. A montly erg test, all year round, for every level. Www.c2ctc.com

[Bob S.]

You are not likely to have any problem going far under 2 hours. 90' is a reasonable goal if speed is not a consideration. Just do longer and longer, continuous pieces once or twice a week. No breaks. It is too easy to get the habit of taking them and leads you into feeling that it is the thing to do. For the full marathon, it is a different matter, but for 90' or less it is not necessary. Just be well hydrated long enough beforehand to avoid having the need for a bathroom stop at an inappropriate time. The other major problem with that kind of distance is butt pain. Gradually increasing the time of your practice sessions helps a lot to build up a tolerance for that and also for going without water. With 4 months to go, you have the time to do it with just small time increments - enough as little as 5 minutes a week is sufficient. But - no breaks in the middle. After June, if you do go on to train for a full marathon, it would be a different matter.

Bob S.

[DanielJ]

My feeling is that the HM is physiologically quite easy, and the marathon is a whole different game. Of course if you're new to rowing, you will need to get physiologically adapted to the longer distances, as the guys above mentioned.

But ultimately it shouldn't be a trouble and breaking two hours (2:50.6/500) will be easy. Given your 6k time (2:31/500), you could probably do it right now. 105-110 minutes will be a fine target for June.

Just be sure to train. That doesn't mean push yourself to the limit each time. Read up a bit on UT2, UT1 and AT bands, and work your aerobic capacity, as well as being absolutely sure your technique can be as good as it can be. (Watch videos of top-class rowers and try to mimic their body movements and timing.)

For your goal, what Bob and hjs have said is much better than the beginner Pete Plan.

[mardix]

Hello fellow rowers, first post from me.

Background:
So, started rowing again after many years absence. Slowly improving my technique, use the log card, slow times all verified and . 30.13 for 6k yesterday, 58 years old, 75kg, drag set at 4.5/10. Slowly improving my technique and times are dropping. Was on a 29.30 target, but semi hit the wave at 5k. Beat my PB by 28 seconds though. So, getting fitter, also using weights now to improve my strength. Also rowed 12k, two 6Ks with a four minutes break between each distance.

For the HM, work your way to that 12k at one sitting then slowly go up to 15 or 16k in one sitting. Once you get to that distance, then adding 5k on the day will not be a challenge. If you can row 16k in one sitting then the HM will be a psychological challenge more than physical.

Another way to look at it: if you're planning for the HM in June, get to 12k once a week within the next several weeks then add 1-2 k every week. You'll be good to go well before June and you'll have a good feel for pace well before then. Honestly, you won't have a problem getting to the HM. And the time you put into this will work nicely for your marathon prep.

http://www.concept2.com/indoor-rowers/t ... hon-rowing

[Freddie von Rost]

Thank you for the advice everybody. Much appreciated, will post updates.

[Freddie von Rost]

Update:

10k today, 53.48.5

Easier than I thought it would be. Pleased I managed to beat my target of 55 minutes. Will have another attempt next week to beat 52 minutes with a 12k row at the end of next week.

[mardix]

Update:

10k today, 53.48.5

Easier than I thought it would be. Pleased I managed to beat my target of 55 minutes. Will have another attempt next week to beat 52 minutes with a 12k row at the end of next week.

Nice work. Slow and steady increments will have you at the HM in no time.