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.

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Preset Programmes - 110,000m Marathon Programme Cycle 5

<< 110,000m Marathon Programme Cycle 4 110,000m Marathon Programme Cycle 6 >>

Table 5.22

110,000m Marathon Training Plan
Cycle 5
Week 17	Distance	Type	Work	Damper
Day 1	15,000m	LT	5,000m @ MP/5,000m@ 10kP/5,000m @ HMP	SS
Day 2	10,000m	VO2 Max	3 x Alternate (1,000m @ 5kP/2,000m @ MP)	SS
Day 3	13,000m	GE	13,000m @ MP	SS
Day 4	12,000m	LT	4,000m @ MP/4,000m @ 10 kP/4,000m @ HMP	SS
Day 5	10,000m	VO2 Max	3 x Alternate (1,000m @ 5kP/2,000m @ MP)	SS
Day 6	30,000m	GE	30,000m @ MP	SS
Totals	90,000m
Targets	90,000m

Week 18	Distance	Type	Work	Damper
Day 1	12,000m	LT	4,000m @ MP/4,000m @ 10 kP/4,000m @ HMP	SS
Day 2	15,000m	VO2 Max	4 x Alternate (1,500m @ 5kP/2,000m @ MP)	SS
Day 3	18,000m	LT	6,000m @ MP/6,000m @ 10 kP/6,000m @ HMP	SS
Day 4	13,500m	GE	13,500m @ MP	SS
Day 5	14,000m	VO2 Max	4 x Alternate (1,000m @ 5kP/2,000m @ MP)	SS
Day 6	25,000m	GE	25,000m @ MP	SS
Totals	97,500m
Targets	97,500m

Week 19	Distance	Type	Work	Damper
Day 1	12,000m	LT	4,000m @ MP/4,000m @ 10kP/4,000m @ HMP	SS
Day 2	21,000m	VO2 Max	4 x Alternate (1,500m @ 5 kP/2,000m @ MP)	SS
Day 3	10,000m	GE	10,000m @ MP	SS
Day 4	17,000m	VO2 Max	4 x Alternate (2,000m @ 5 kP/2,000m @ MP)	SS
Day 5	15,000m	LT	5,000m @ MP/5,000m @ 10kp/5,000m @ HMP	SS
Day 6	30,000m	GE	30,000m @ MP	SS
Totals	105,000m
Targets	105,000m

Week 20	Distance	Type	Work	Damper
Day 1	9,000m	LT	3,000m @ MP/3,000m @ 10kP/3,000m @ HMP	SS
Day 2	15,000m	VO2 Max	4 x Alternate (1,500m @ 5kP/2,000m @ MP)	SS
Day 3	10,000m	GE	10,000m @ MP	SS
Day 4	12,000m	LT	4,000m @ MP/4,000m @ 10kP/4,000m @ HMP	SS
Day 5	14,000m	VO2 Max	4 x Alternate (1,000m @ 5kP/2,000m @ MP)	SS
Day 6	25,000m	GE	25,000m @ MP	SS
Totals	85,000m
Targets	85,000m

Please refer to Marathon Programme Notes for full notes on this table.

Indoor Sport Services Training Guide

Preset Programmes - 110,000m Marathon Programme Cycle 5

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