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The Pete Plan blog

PP Distance training group

Posted by thepeteplan on July 19, 2011

I have just started two new Pete Plan training groups this week. Both are 8 week groups and are aimed towards a 60min TT and a 1k TT respectively. I didn’t advertise these groups at all because they were always intended to follow from the previous standard Pete Plan group that has run for the past 8 weeks, and as a choice of stream for the people in that group to follow. I have had some new people join the groups on top of many from the previous group too though. As with all of the training groups I have run they follow a standard format, and come at a standard price. All coached training groups are £20 per 4 week block, so £40 for these 8 week groups, or £60 for 12 week groups. The training week consists of 3 core sessions and 3+ optional lower intensity distance pieces. Targets are set for the core sessions in 2 week blocks throughout the 8 week period, and the athletes in the group are free to share their results with other people in the group to compare progress.

I am following the 60min training group because I feel this will benefit me more at the moment. The first time I did a specific distance training plan was in 2007/08 where I ended up with a half marathon pb at the end of the period, rowed at 1:46.0 pace, and perhaps one of my strongest personal best rows. Ideally what I’d like to do is get the 60min TT at the end of this 8 week period a little faster than that to break 17km. I have rowed over 17k for the hour a number of times in the past, but I don’t think since that HM pb row in 07/08. The first three sessions have been:

Session 1 = 12 x 5mins / 1min rest:
1392m / 1:47.7 / 26
1394m / 1:47.6 / 26
1398m / 1:47.2 / 27
1401m / 1:47.0 / 27
1403m / 1:46.9 / 27
1404m / 1:46.8 / 27
1406m / 1:46.6 / 27
1403m / 1:46.9 / 27
1401m / 1:47.0 / 26
1395m / 1:47.5 / 26
1401m / 1:47.0 / 27
1420m / 1:45.6 / 27

Totals: 60mins = 16818m / 1:47.0 / 26

I rowed this session on Sunday while I was still at home. My gym in Farnborough had better ergs, and is a better climate for harder interval sessions. A good start to the 8 week period. Monday morning was then my weekly commute up to Liverpool, and I just had time for a short steady distance session between work and heading out to dinner with colleagues:

Session 2 = 30mins r22
30mins = 7856m / 1:54.5 / 21
5min splits:
1:58.5 / 21
1:57.8 / 20
1:55.3 / 22
1:54.5 / 22
1:52.4 / 22
1:49.3 / 22

250m = 1:23.2 / 41

A gradual negative split, or increase in pace, during the 30min row felt good. The 250m sprint on the back of it was perhaps a bad idea in terms of recovery for the next hard session today.

2 x 20mins / 2min rest:
5455m / 1:49.9 / 25
5524m / 1:48.6 / 26

This session was programmed as a 3 x 20min session with targets of 1:50, 1:49, 1:48. It was a long day at work, and getting fairly late by the time I was midway through the session. The pace wasn’t overly tough, but the duration was a step too far today and I decided to ditch the final rep and go and get something to eat instead!

Winter racing season:

The plan with the recent Pete Plan training group followed by these two streams was to give people a target during the off season over the summer, and get them in good shape to the racing season build up. The British Indoor champs has now been announced as taking place on Sunday 25th March at the University of Nottingham, which will be something like 6 weeks after the worlds in the US. There is then the Irish champs in Dublin, and the Nottinghamshire IRC both taking place on the weekend of 12th November. Therefore the likely coaching plans following these groups will be a 2k focused group up to the Irish / Newark race on 12th November, then probably an extended group (12 weeks) leading up to Boston, with a further 8 week group leading up to the British in March (or following on from Boston for those doing both). My own racing plans will be to race the 2k in Newark, hopefully Boston, and probably the British. For anyone considering those three races, if you want to join a training group leading up to them I will advertise them about a month before they start, and will likely limit numbers to keep them manageable. There are a few other regional races trying to get off the ground this winter, so try to support those if you are able – a lot of work goes into organising a venue race, so if you don’t support them they won’t happen again.

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