Marathon Training Program
Below you will find our published training program for marathon racers.
| Training Type | Div 7/8/9 | Div 4/5/6 |
|---|---|---|
| OD | 5 miles (steady to pilot, pick up for return) | 10 miles (mixed efforts between 60 – 80%) |
| AT | 20 minute warm up 50 minute: 2 X single, 2 X double then 2 X single bridge efforts. 3 min rest between |
|
| Circuits | Mobility: 1 min efforts | Mobility: 1 min efforts |
| TT(VO2) | Pre race warm up + 4 mile TT | 4 mile TT: Followed by 4 mile steady |
| SP | Pyramid of short sprints: 10, 20,30 40 50 strokes X 3 sets | |
| Circuits | Mobility: Rowing | Mobility: Rowing |
| OD | Canal One way trip at 80% Includes HIT of 10 stroke efforts every mile for 8 Miles |
Canal One way trip at 80% Includes HIT of 10 stroke efforts every mile for 8 Miles |
| AT | Warm Up 8 X 30 stroke effort at 75% |
Warm Up 8 X 50 stroke effort at 75% |
| Circuits | Mobility: Strength | Mobility: Strength |
| VO2 | 6M at race speed | 10M at race speed |
| VO2 | Bridge efforts at 80% | |
| Circuits | Mobility: Shoulders | Mobility: Shoulders |
| ES | Long warm up (2M glide) 3M paddle with 10 X 20 stroke sprints 2M warm down: drills |
4M steady, followed by 4M incorporating 10 X 30 stroke sprints |
| VO2 | Warm Up 8 X 30 stroke effort at 75% |
Warm Up 8 X 30 stroke effort at 75% |
| Key | |
| OD: | Over-distance (longer than your normal racing distance at steady pace with drills |
| AT: | Anaerobic Threshold: max speed that you can hold without losing breath, 75 – 90% |
| VO2: | Max aerobic speed..about 90%… |
| TT: | Time Trial: 4 mile distance. Race practise and 4 weekly progress check |
| SP: | Sprint Regatta: training followed by time trial over 100, 200 and 500m |
| ES: | Explosive Speed: ability to overtake, 100% effort..but must be able to paddle afterwards |