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

Paddling in Gloucestershire