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The Pete Plan blog

8 x 500m – PP training group Week 1 Day 1

Posted by thepeteplan on May 23, 2011

Into the new training group today, and 8 weeks of standard Pete Plan training. The main training aim with this group is to teach people how I set targets from previous results such that all of the athletes in the group will have the ability at the end of the 8 weeks to set their own targets while self coaching and be able to set them realistically to ensure constant improvement and no failed sessions.

Session 1 of the Pete Plan, and this training group, is 8 x 500m / 3:30 rest. This seems like a very long rest period when you’re just easing back into speed work, but after a few cycles when your lactate tolerance is high and you can push the reps hard you become very glad of it. With a new group of athletes and no detailed knowledge of their current abilities I have to use estimated data to set initial targets (or recent test data if available). So the target for today was to row the first 7 reps between current (estimated) 2k pace and 1sec faster than current 2k pace. I estimated my current 2k pace as 1:36 (for a 6:24) so went with that for the target.

8 x 500m / 3:30 rest – Pete Plan Training group Day 1 Session 1:
1:35.9 / 31
1:36.0 / 31
1:35.9 / 31
1:35.8 / 31
1:36.0 / 32
1:35.8 / 32
1:35.8 / 32
1:34.1 / 33

4k = 12:45.3 / 1:35.6 / 31

As I expected the pace didn’t feel easy, but I felt pretty much fully recovered around 1min into each rest period. It didn’t help doing this in a hotel gym where the ergs aren’t great, and it’s much hotter and stuffier than I’m used to for training either.

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