Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Preset Programmes - 110,000m Marathon Programme Cycle 6
<< 110,000m Marathon Programme Cycle 5110,000m Marathon Programme Taper >>
Table 5.23
| 110,000m Marathon Training Plan |
|---|
| Cycle 6 |
| Week 21 |
Distance | Type | Work | Damper |
| Day 1 |
12,000m |
LT |
4,000m @ MP/4,000m@ 10kP/4,000m @ HMP |
SS |
| Day 2 |
14,000m |
Power |
3 x (6 x 1'/2') @ 30spm |
-2 |
| Day 3 |
19,000m |
GE |
19,000m @ MP |
SS |
| Day 4 |
21,000m |
VO2 Max |
4 x Alternate (2,000m @ 5kP/3,000m @ MP) |
SS |
| Day 5 |
9,000m |
LT |
3,000m @ MP/3,000m@ 10kP/3,000m @ HMP |
SS |
| Day 6 |
30,000m |
GE |
30,000m @ MP |
SS |
| Totals |
105,000m |
| | |
| Targets |
105,000m |
| | |
| |
| Week 22 |
Distance | Type | Work | Damper |
| Day 1 |
11,000m |
Power |
2 x (5 x 90sexs/3') @ 32spm |
-2 |
| Day 2 |
15,000m |
VO2 Max |
4 x Alternate (1,500m @ 5kP/2,000m @ MP) |
SS |
| Day 3 |
20,000m |
GE |
20,000m @ MP |
SS |
| Day 4 |
14,000m |
Power |
3 x (6 x 1'/2') @ 32spm |
-2 |
| Day 5 |
15,000m |
LT |
5,000m @ MP/5,000m@ 10kP/5,000m @ HMP |
SS |
| Day 6 |
35,000m |
GE |
35,000m @ MP |
SS |
| Totals |
110,000m |
| | |
| Targets |
110,000m |
| | |
| |
| Week 23 |
Distance | Type | Work | Damper |
| Day 1 |
14,000m |
Power |
3 x (6 x 1'/2') @ 34spm |
-2 |
| Day 2 |
15,000m |
VO2 Max |
4 x Alternate (1,500m @ 5 kP/2,000m @ MP) |
SS |
| Day 3 |
10,000m |
GE |
10,000m @ MP |
SS |
| Day 4 |
15,000m |
LT |
5,000m @ MP/5,000m @ 10kp/5,000m @ HMP |
SS |
| Day 5 |
11,000m |
LT |
3 x Alternate (1,250m @ 5 kP/2,000m @ MP) |
SS |
| Day 6 |
30,000m |
GE |
30,000m @ MP |
SS |
| Totals |
95,000m |
| | |
| Targets |
95,000m |
| | |
| |
| Week 24 |
Distance | Type | Work | Damper |
| Day 1 |
11,000m |
VO2 Max |
2 x Alternate (2,000m @ 5kP/3,000m @ MP) |
SS |
| Day 2 |
15,000m |
GE |
15,000m @ MP |
SS |
| Day 3 |
8,000m |
Power |
1 x (4 x 3'/5') @ 32spm |
-2 |
| Day 4 |
6,000m |
GE |
6,000m @ MP |
SS |
| Day 5 |
15,000m |
VO2 Max |
5,000m @ MP/5,000m @ 10kp/5,000m @ HMP |
SS |
| Day 6 |
25,000m |
GE |
25,000m @ MP |
SS |
| Totals |
80,000m |
| | |
| Targets |
80,000m |
| | |
Please refer to Marathon Programme Notes for full notes on this table.
