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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 - 80,000m Marathon Programme Cycle 4

<< 80,000m Marathon Programme Cycle 3 80,000m Marathon Programme Cycle 5 >>

Table 5.28

80,000m Marathon Training Plan
Cycle 4
Week 13	Distance	Type	Work	Damper
Day 1	9,000m	LT	3,000m @ MP/3,000m @ 10kp/3,000m @ HMP	SS
Day 2	11,000m	VO2 Max	2 x Alternate (2,000m @ 5kP/3,000m @ MP)	SS
Day 3	5,000m	GE	5,000m @ MP	SS
Day 4	12,000m	LT	2x (2,000m @ MP/2,000m @ 10kp/2,000m @ HMP)	SS
Day 5	18,000m	GE	18,000m @ MP	SS
Totals	55,000m
Targets	55,000m

Week 14	Distance	Type	Work	Damper
Day 1	9,000m	LT	3,000m @ MP/3,000m @ 10kp/3,000m @ HMP	SS
Day 2	11,000m	VO2 Max	3 x Alternate (1,250m @ 5kP/2,000m @ MP)	SS
Day 3	12,000m	LT	4,000m @ MP/4,000m @ 10kp/4,000m @ HMP	SS
Day 4	8,000m	VO2 Max	2 x Alternate (1500m @ 5kP/2,000m @ MP)	SS
Day 5	20,000m	GE	20,000m @ MP	SS
Totals	60,000m
Targets	60,000m

Week 15	Distance	Type	Work	Damper
Day 1	15,000m	LT	5,000m @ MP/5,000m @ 10kp/5,000m @ HMP	SS
Day 2	11,000m	VO2 Max	2 x Alternate (2,000m @ 5kP/3,000m @ MP)	SS
Day 3	9,000m	LT	3,000m @ MP/3,000m @ 10kp/3,000m @ HMP	SS
Day 4	12,000m	VO2 Max	3 x Alternate (1,500m @ 5kP/2,000m @ MP)	SS
Day 5	18,000m	GE	18,000m @ MP	SS
Totals	65,000m
Targets	65,000m

Week 16	Distance	Type	Work	Damper
Day 1	9,000m	LT	3,000m @ MP/3,000m @ 10kp/3,000m @ HMP	SS
Day 2	10,000m	VO2 Max	3 x Alternate (1,000m @ 5kP/2,000m @ MP)	SS
Day 3	4,000m	GE	4,000m @ MP	SS
Day 4	12,000m	LT	4,000m @ MP/4,000m @ 10kp/4,000m @ HMP	SS
Day 5	15,000m	GE	15,000m @ MP	SS
Totals	50,000m
Targets	50,000m

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

info@indoorsportservices.co.uk
Indoor Sport Services, Vermont House, Nott'm Sth & Wilford Ind. Est, NG11 7HQ
0115 945 5522

Indoor Sport Services Training Guide

Preset Programmes - 80,000m Marathon Programme Cycle 4

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