Geoff Lane on his bike Near Chichester

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 Sandra and Geoff

Training Schedule

Training Weeks 1-2: Strength/VO2 Max
  10 Jan (14 Weeks to go) 17 Jan (13 Weeks to go)
Sess Type D Work D Work
1 Strength +4 3 x (6 x 10) +4 1 x (10 x 10)
2 VO Max SS 3 x Alternate (6' @ 5kP/8' @ MP) SS 3 x Alternate (5' @ 5kP/8' @ MP)
3 Strength +4 3 x (8 x 10) +4 3 x (10 x 10)
4 Strength +3 3 x (10 x 10) +4 3 x (10 x 10)
5 VO Max SS 3 x Alternate (8' @ 5kP/12' @ MP) SS 3 x Alternate (5' @ 5kP/8' @ MP)

Training Weeks 3-5: Power / Lactate Threshold
  24 Jan (12 Weeks to go) 31 Jan (11 Weeks to go) 7 Feb (10 Weeks to go)
Sess Type D Work D Work D Work
1 LT SS 20' @ MP/20@ @ 10kP/20' @ HMP SS 30' @ MP/30@ @ 10kP/30' @ HMP SS 20' @ MP/20@ @ 10kP/20' @ HMP
2 Power +2 3 x (6 x 1'/2' @ 32 spm +2 8 x 90 sec/3') @34 spm +2 4 x 90 sec/3') @ 32 spm
3 LT SS Repeat Session 1 SS Repeat Session 1 SS Repeat Session 1
4 Power +1 4 x 3'/5' @ 32 spm +1 4 x 3'/5' @ 34 spm +1 4 x 3'/5' @ 30 spm
5 Power +2 3 x (6 x 1'/2') @ 32 spm +2 8 x 90 sec/3' @ 34 spm +2 4 x 90 sec/2' @36 spm

Training Weeks 6-11: Lactate Threshold/VO2 Max
  14 Feb (9 Weeks to go)
7 Mar (6 Weeks to go)		 21 Feb (8 Weeks to go)
14 Mar (5 Weeks to go)		 28 Feb (7 Weeks to go)
21 Mar (4 Weeks to go)
Sess Type D Work D Work D Work
1 LT SS 80' Alternate (10' @ 10kP/15' @ MP/15' @ HMP SS 90' Alternate (15' @ 10kP/15' @ MP/15' @ HMP SS 60' Alternate (10' @ 10kP/10' @ MP
2 VO Max SS 4 x Alternate (6' @ 5kP/8' @ MP SS 4 x Alternate (8' @ 5kP/12' @ MP SS 4 x Alternate (5' @ 5kP/8' @ MP
3 LT SS 20' @ MP/20' @ 10kP/20' @ HMP SS 25' @ MP/25' @ 10kP/25' @ HMP SS 15' @ MP/15' @ 10kP/15' @ HMP
4 LT SS Repeat Session 1 SS Repeat Session 1 SS Repeat Session 1
5 VO2 Max SS 3 x Alternate (8' @ 5kP/12' @ MP SS 3 x Alternate (10' @ 5kP/15' @ MP SS 3 x Alternate (6' @ 5kP/8' @ MP

Training Weeks 12-14: Taper
  28 Mar (3 Weeks to go) 4 Apr (2 Weeks to go) 11 Apr (Final Week)
Sess D Work D Work D Work
1 SS 60' @ MP SS 60' @ MP SS 60' @ MP
2 +2 30' @ 10kP and (4 x 1'/2') @ 34 spm SS 2 x Alternate (10' @ 5kP/20' @ MP SS 10' @ 5kP/20' @ HMP
3 SS 20' @ 5kP/20' @ 10kP SS 30' @ HMP and (2 x 90 secs/3' @36 spm) SS 30' @ HMP and (2 x 90 secs/3' @36 spm)
4 SS 30' @ HMP and (6 x 1'/2') @ 36 spm SS 30' @ HMP and (6 x 1'/2') @ 36 spm SS 20' @ MP
5 +1 30' @ HMP and (4 x 90 secs/3') @ 36 spm +1 30' @ HMP and (6 x 1'/2') @ 38 spm SS

Marathon Day

D means damper setting.
SS means your standard, or preferred, setting of the damper lever (1-10).
+2 means set the damper at two levels higher than your standard setting. So, if you usually row at damper setting 3,
increase it by two levels to damper setting 5.
5kP means your predicted 5,000m pace.
10kP means your predicted 10,000m pace.
HMP means your predicted half marathon pace.
MP means your predicted marathon pace.
Grey cell colouring means session completed.

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