Christmas is a time of excess. Here's a seven week programme to get you back in shape by Valentines Day. There are two options, a tough one and a very tough one.Option 1. The weekly programme is based on 5 -10 sessions a week over five days.Date, Target distance, AM, PM27/12/04, 15000, 1 hour, Complete target distance from morning session28/12/04, 20000, 1 hour, Complete target distance from morning session29/12/04, 30000, 1 hour, Complete target distance from morning session30/12/04, 15000, 1 hour, Complete target distance from morning session31/12/04, 20000, 1 hour, Complete target distance from morning session1/01/05, Off 2/01/05, Catch up any missing sessions or metres The programme is tough but doable for most people and is based on completing 100,000 metres a week. The best way is to get up early and row for an hour on the machine, which will break the back of the daily quota. You may find that after a while you can complete 15,000m in an hour, which means you can have some evening sessions off. Alternatively you may still want to train in the evening and go for a million metres, which means you have to average 143,000m a week.Day 6 is a rest day. Day seven should be either a day off or an opportunity to catch up on any missed sessions.The programme starts the day after Boxing Day. New Year's Eve is the last day of excess so enjoy it. By Sunday 2nd of Jan it is time to get back on track. Option 2 For none but the brave: One million metres in seven weeks6 weeks of 144,000m and 1 week of 136,000m carried out over 6 days/week. Date, Target distance, AM , PM27/12/04, 20,000m, 10,000m, 10,000m28/12/04, 25,000m, 10,000m, 15,000m29/12/04, 30,000m, 10,000m, 20,000m30/12/04, 20,000m, 10,000m, 10,000m31/12/04, 25,000m, 10,000m, 15,000m1/01/05, Off2/01/05, 24,000m, 10,000m, 14,000m