Frank Birch's Training Programme

This training plan covers a period of 6 months, terminating on the day of the London Marathon - April 14th, 2002. Two plans are shown. They are referred to below as the 110 km plan and the 80 km plan, the number of kilometres being the maximum number of kilometres it is intended to row during the peak training week of the plan. The 80/110 km plans assume a training baseline of at least 4 weeks at 30/40 km per week respectively.

Training Principles

Marathons on an indoor rowing machine are a new event so it is sensible to look at longer established endurance events and draw on their experience whilst being mindful of the differences between indoor rowing and other endurance disciplines. For example, training for and running a marathon is a high impact activity, which introduces constraints into training schedules that are imposed to minimise the risk of injury. It is reasonable to expect that these constraints can, to an extent. be relaxed when participating in a lower impact activity such as indoor rowing.

The training plans are built so as to:

Exercise and improve the different energy systems utilised when rowing long distances - see the Indoor Rowing Training Guide (IRTG) for details (Pages 51-52).
Progressively increase the training load (overall miles/kilometres being rowed) over a period of time
Prepare your body (and mind) for rowing a long way.

With these points in mind the training plans build progressively to a weekly total of 110 km and 80 km respectively.

110 km	Week 1	Week 2	Week 3	Week 4
Cycle 1	40	45	50	35
Cycle 2	50	55	60	45
Cycle 3	60	67.5	75	55
Cycle 4	75	82.5	95	70
Cycle 5	95	100	105	85
Cycle 6	105	110	95	80
Taper	65	40

80 km	Week 1	Week 2	Week 3	Week 4
Cycle 1	30	33	36	25
Cycle 2	36	40	45	30
Cycle 3	45	50	55	40
Cycle 4	55	60	65	50
Cycle 5	65	70	75	60
Cycle 6	75	80	70	60
Taper	50	30

Weekly distances rowed in 110 km and 80 km plans

The build up is based on the principle used in distance running of not increasing distance on successive weeks by more than a set percentage. The rule generally used in running is a maximum of 10% for experienced runners and less for others (typically 5% for a novice). As rowing is not as stressful as running this rule, although applied in principle, is not always adhered to rigidly.

The maximum kilometre load is planned to take place 4-5 weeks before undertaking the marathon as is typically the case when preparing to run the distance.

Additionally, within each week a long set piece is scheduled. This progressively gets closer to the full Marathon distance, helping to prepare both physically and psychologically for the demands of the event.

The training plans are structured using meso and micro cycles that alternate placing a training load on the body with providing recovery time to allow adaption to take place. The mesocycle length chosen is 4 weeks, consisting of 3 hard weeks, followed by a recovery week. The micro cycle is seven days consisting of a mix of hard and recovery sessions (including rest days). The 110 kilometre plan is based on training for six days in most weeks. There are 5 training days during a typical week for the 80 kilometre plan.

The plans are based on 6 (4 week) mesocycles followed by a two week taper immediately prior to performing the Marathon. For the first 4 week cycle, emphasis is on General Endurance. This provides a platform for moving onto other forms of training in subsequent cycles. During cycles 2-5 VO2 Max, Strength and Lactate Threshold training are introduced as indicated in the following figure.

Marathon Training Programme Structure
	Week 1-4	Week 5-8	Week 9-12	Week 13-16	Week 17-20	Week 21-24	Week 25-26
General Endurance
VO₂ Max
Strength
Lactate Threshold
Power

Training Plan Structure

During the final cycle, some Power based training is added to improve underlying speed and help make Marathon pace seem easier. Information about these different forms of training are included in the IRTG - Pages 51-52.

The Long Weekly Row

The single most important ingredient to marathon success is the long session. You are preparing for a long row and the best way to prepare for a long row is to do long rows. The benefits of doing progressively longer rows, approaching the marathon distance, include:

Teaching your body to utilise both fat and glycogen to produce muscular energy. Exhaust your glycogen supplies and you've run into that infamous wall. Long rows will train your body to utilise fat more efficiently and reduce the rate at which glycogen is consumed.
Allowing you to test your body's reaction to water and various sports drinks taken whilst rowing, and to eating different food in the hours preceding the row. They also provide an opportunity to find the best way of taking on liquid during a row. In a marathon, taking on liquid is essential and the food you take on in the hours before and during the row (sports drinks) can make a significant difference to your final performance.
Preparing your mind for the event. The further you know that you can row, the stronger and more confident you will feel.

How To Use The Plans

These plans can either be used as is or as a model for constructing your own plan, based on your specific needs and aspirations. When using these plans you will, as a minimum, need to decide when to have rest days. These don't need to be the same day(s) each week and can be used to best fit your training plan into a week around other commitments. Beyond this many variations are possible.

The "long row" in each week's schedule is intended to be aligned with the weekend (say Sunday) because this is frequently the day when there is most free time. For some people, however, this will not be the case. You may want to reschedule the daily sessions within a week so that the long sessions can be tackled on the days that you have most time available. In general, when shuffling sessions try to alternate long with short sessions and try to alternate types of training.

There is nothing sacred about the 4 week mesocycle. 3 week and 5 week cycles are also often used. Which works best depends on a number of factors, for example, how hard the "hard weeks" are. In our case, one of the reasons for choosing a four week cycle is that this is the unit of time chosen for focusing training at different energy systems. However, it may be convenient if certain weeks aligned with the easy weeks in the plan. For example, if you are going away on vacation for a week, it may be sensible to schedule this as an easy week. Christmas week falls on week 11 of the plans as shown below. By making weeks 9-11 a three week cycle, and weeks 12-16 a five week cycle you can force Christmas week to be an easy week.

Week	Monday	Sunday
1	Oct 15th	Oct 21st	Cycle 1
2	Oct 22nd	Oct 28th	Cycle 1
3	Oct 29th	Nov 4th	Cycle 1
4	Nov 5th	Nov 11th	easy

5	Nov 12th	Nov 18th	Cycle 2
6	Nov 19th	Nov 25th	Cycle 2
7	Nov 26th	Dec 2nd	Cycle 2
8	Dec 3rd	Dec 9th	easy

9	Dec 10th	Dec 18th	Cycle 3
10	Dec 17th	Dec 23rd	Cycle 3
11	Dec 24th	Dec 30th	Cycle 3	Xmas
12	Dec 31st	Jan 6th	easy

13	Jan 7th	Jan 13th	Cycle 4
14	Jan 14th	Jan 20th	Cycle 4
15	Jan 21st	Jan 27th	Cycle 4
16	Jan 28th	Feb 3rd	easy

17	Feb 4th	Feb 10th	Cycle 5
18	Feb 11th	Feb 17th	Cycle 5
19	Feb 18th	Feb 24th	Cycle 5
20	Feb 25th	Mar 3rd	easy

21	Mar 4th	Mar 10th	Cycle 6
22	Mar 11th	Mar 17th	Cycle 6
23	Mar 18th	Mar 24th	Cycle 6
24	Mar 25th	Mar 31st	easy

25	Apr 1st	Apr 7th	Taper
26	Apr 8th	Apr 14th	Taper

Training Plan Calendar

The fourth week in each mesocycle is intended to be an easy week. Its main purpose is to allow your body the chance to adapt to the load you placed on it during the previous three weeks. When you start the next mesocycle you should feel ready for the challenge. The kilometre target for these weeks is just for guidance and it is better to do less than to start the next cycle exhausted.

Although the two plans are based on 5 and 6 days per week, this can, to an extent, be varied to fit your plan with other commitments. In fact, in the early weeks of both plans an extra rest day is sometimes inserted in a recovery week or immediately following a particularly challenging session (or sessions).

Training Pace

The schedule makes use of the following training paces:

Expected pace for 5 km
Expected pace for 10 km
Expected pace for Half Marathon
Expected pace for Marathon

If you have not established a time for all of these distances then the following is suggested. Take your per 500m pace for 5 km and your per 500m pace for 10 km and calculate the difference. (If you don't have a best time for these distances then row a set piece for both distances at some stage during the first mesocycle to give you some meaningful figures to work from).

Add the difference between your per 500m paces at 5 km and 10 km to your per 500m pace for 10 km to give you an approximation of your likely per 500m pace for the half marathon.

Add twice this difference to your likely per 500m pace for the half marathon pace to give you your likely per 500m pace for the full marathon.

For example, if your per 500m pace for 5 km and 10 km are 1:51 and 1:53 respectively, then the difference is 2 seconds. Your predicted Half Marathon pace will be 1:55 per 500m and your predicted Marathon pace will be 1:59 per 500m.

The eagle eyed amongst you will notice that these predictions vary significantly from those predicted in the table on Page 50 of the IRTG. The truth is that the times in the manual (a) err on the side of caution (see footnote to page 50) and (b) are based on data from marathons completed on foot rather than the indoor rower, as it was compiled at a time when very little Indoor Rower based data was available. It's now becoming increasingly clear that the percentage drop off in pace as you move through the distances on the Indoor Rower is significantly less than the drop off when running due to the less stressful nature of indoor rowing. However, it should be noted that the above formula is for guidance only and, for example, a power based athlete's performance is likely to drop off more rapidly than implied as the distance increases, whereas an endurance based athlete may be able to beat the above drop offs.

As you work through the program, the times that you find yourself completing the long weekly row in will give you a feel for how accurate your original estimate is, and you can adjust accordingly.

Common sense needs to be applied when using these "expected paces". For example, if the above implies that you should be able to maintain 2:00, 2:03 and 2:09 pace for 10 km, Half Marathon and full Marathon respectively, but when you try to hold these paces for a Lactate Threshold session, you find you simply can't hold the pace towards the end of the session, then try 2:01, 2:04 and 2:10. Likewise, if after a few weeks 2:00, 2:03 and 2:09 start feeling significantly easier, then try 1:59, 2:02 and 2:08, and so on.

The long weekly row should be conducted at a steady pace. As a guideline, you should be able to hold a conversation with someone, throughout. Over time, expect your steady pace at a given distance to improve. If you feel "too" comfortable at the end of a long row, next time you row that distance try a slightly faster tempo.

Have fun and good luck!

Note on Training Schedules

Strength

1 x (10 x 10) means row 10 strokes 'flat out', recover by rowing lightly until heart rate is below 75% of MHR, and repeat 10 times.

2 x (6 x 10) means row 10 strokes 'flat out', recover by rowing lightly until heart rate is below 75% of MHR and repeat 6 times. Then row lightly for 5-10 minutes and repeat the set.

The kilometerage shown in the training schedules is an estimate based on the following assumptions:
Rowing 10 strokes flat out carries you 150m approx, rowing lightly until you reach 300m gives sufficient recovery. Therefore 1x(10x10) will carry you 3 km.

To give recovery between sets round up as follows:-
(6 x 10) = 1.8 km, row another 1.2 km giving 3 km and then start the second set.
(8 x 10) = 2.4 km, row another 1.6 km giving 4 km and then start the second set.
(10 x 10) = 3 km, row another 2.0 km giving 5 km and then start the second set.

The final figure is obtained by adding 1 km warm-up rowing before starting the first set of flat out strokes.

The actual distance travelled will vary from person to person and will need to be crafted into an individual's training plan if they want to hit exactly the distance targets for that week by increasing/decreasing as appropriate one of the subsequent training sessions.

VO2 max

3*(1.5 km + 2 km) means row for 1.5 km at 5,000m pace followed by 2 km at marathon pace, and repeat 3 times.

Kilometerage is calculated by working out the distance travelled, in this case 10.5 km, and then adding between 1 km and 2 km to give a whole number of kilometres. In this case adding 1.5K gives a total of 12K. The extra km's added are intended to be a warm up prior to starting the first burst at 5 km pace.

Lactate Threshold (LT)

4/4/4 means row continuously for 12 km; the first 4 km are rowed at marathon pace, the second 4 km are rowed at 10 km pace, and the final 4 km are rowed at half marathon pace.

2*(2/2/2) means row continuously for 6 km, the first 2 km are rowed at marathon pace, the second 2 km are rowed at 10 km pace, and the final 2 km are rowed at half marathon pace, and then repeat immediately.

Power

2*(6*1'/2') @ 30 spm means row hard for one minute at 30 strokes per minute, then row lightly for two minutes and repeat six times. Take a break (5 minutes of light rowing) and then repeat the set.

The kilometerage shown in the training schedules is an estimate of the likely distance travelled whilst undertaking these sessions. The actual distance travelled will vary from person to person and will need to be crafted into an individuals training plan if they want to hit exactly the distance targets for that week by increasing/decreasing as appropriate one of the subsequent training sessions.

General Endurance (GE)

This means steady consistent pace without putting your body under undue stress. You should be rowing at a pace that allows you to conduct a conversation. This pace is used for:

The long rows that prepare you for rowing the full marathon distance.
Providing an initial training base during the first four week mesocycle.
Short "active recovery" rows following periods of hard training.

General Notes

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.
HMP means your predicted half marathon pace.
5 kmP means you predicted 5 km pace.

110 km Training Plan

	Week 1				Week 2
Cycle 1
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	7.5	GE		SS	7.5	GE		SS
2	5	GE		SS	5	GE		SS
3	7.5	GE		SS	7.5	GE		SS
4	5	GE		SS	5	GE		SS
5	5	GE		SS	7.5	GE		SS
6	10	GE		SS	12.5	GE		SS
Total	50				35
	Week 3				Week 4
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	10	GE		SS	5	GE		SS
2	5	GE		SS	10	GE		SS
3	10	GE		SS	5	GE		SS
4	7.5	GE		SS
5	5	GE		SS	5	GE		SS
6	12.5	GE		SS	10	GE		SS
Totals	40				45

	Week 5				Week 6
Cycle 2
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	5	GE		SS	11	VO2 M	3x(1.25k+2k)	SS
2	10	VO2 M	3x(1k+2k)	SS	8	GE		SS
3	8	GE		SS	5	GE		SS
4	12	VO2 M	3x(1.5k+2k)	SS	11	VO2 M	2x(2k+3k)	SS
5					7.5	GE		SS
6	15	GE		SS	12.5	GE		SS
Totals	50				55
	Week 7				Week 8
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	7.5	GE		SS	10	GE		SS
2	13	VO2 M	4x(1k+2k)	SS	10	VO2 M	2x(1k+2k)	SS
3	7.5	GE		SS	10	VO2 M	3x(1k+2k)	SS
4	11	VO2 M	2x(2k+3k)	SS
5	6	GE		SS	5	GE		SS
6	15	GE		SS	15	GE		SS
Totals	60				45

	Week 11				Week 12
Cycle 3
	Week 9				Week 10
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	5	Str.	1x(10x10)	+2	7	Str	2x(6x10)	+3
2	13	VO2 M	4x(1k+2k)	SS	10	VO2 M	3x(1k+2k)	SS
3	7	GE		SS	9	Str	1x(10x10)	+2
4	5	Str	1x(10x10)	+2	13	VO2 M	4x(1k+2k)	SS
5	10	VO2 M	3x(1k+2k)	SS	11	Str	2x(10x10)	+3
6	20	GE		SS	17.5	GE		SS
Totals	60				67.5
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	10	Str	3x(6x10)	+4	11	Str	2x(10x10)	+2
2	11	VO2 M	2x(2K+3k)	SS	4	GE		SS
3	13	Str	3x(8x10)	+3	10	V02 M	3x(1k+2k)	SS
4	5	GE		SS	10	Str	3x(6x10)	+2
5	16	Str	3x(10x10)	+4	5	GE		SS
6	20	GE		SS	15	GE		SS
Totals	75				55

	Week 15				Week 16
Cycle 4
	Week 13				Week 14
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	12	LT	4/4/4	SS	15	LT	5/5/5	SS
2	11	VO2 M	2x(2k+3k)	SS	11	VO2 M	2x(2k+3k)	SS
3	5	GE		SS	12	LT	4/4/4	SS
4	12	LT	2x(2/2/2)	SS	12	VO2 M	3x(1.5k+2k)	SS
5	10	VO2 M	3x(1k+2k)	SS	12	LT	2x(2/2/2)	SS
6	25	GE		SS	20	GE		SS
Totals	75				82
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	12	LT	4/4/4	SS	9	LT	3/3/3	SS
2	11	VO2 M	3x(1.25k+2k)	SS	11	VO2 M	3x(1.25k+2k)	SS
3	18	LT	6/6/6	SS	6	GE		SS
4	12	VO2 M	3x(1.5k+2k)	SS	12	LT	4/4/4	SS
5	12	LT	2x(2/2/2)	SS	12	VO2 M	3x(1.5k+2k)	SS
6	25	GE		SS	20	GE		SS
Totals	90				70

	Week 17				Week 18
Cycle 5
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	15	LT	5/5/5	SS	12	LT	4/4/4	SS
2	10	VO2 M	3x(1k+2k)	SS	15	VO2 M	4x(1.5k+2k)	SS
3	13	GE		SS	18	LT	6/6/6	SS
4	12	LT	4/4/4	SS	13.5	GE		SS
5	10	VO2 M	3x(1k+2k)	SS	14	VO2 M	4x(1k+2k)	SS
6	30	GE		SS	25	GE		SS
Totals	90				97.5
	Week 19				Week 20
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	12	LT	4/4/4	SS	9	LT	3/3/3	SS
2	21	VO2 M	4x(2k+3k)	SS	15	VO2 M	4x(1.5k+2k)	SS
3	10	GE		SS	10	GE		SS
4	17	VO2 M	4x(2k+2k)	SS	12	LT	4/4/4	SS
5	15	LT	5/5/5	SS	14	VO2 M	4x(1k+2k)	SS
6	30	GE		SS	25	GE		SS
Totals	105				85

	Week 21				Week 22
Cycle 6
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	12	LT	4/4/4	SS	11	Power	2x(5x90secs/3')	-2
2	14	Power	3x(6x1'/2')@30spm	-2	15	VO2 M	4x(1.5k+2k)	SS
3	19	GE		SS	20	GE		SS
4	21	VO2 M	4x(2k+3k)	SS	14	Power	3x(6x1'/2')@32spm)	-2
5	9	LT	3/3/3	SS	15	LT	5/5/5	SS
6	30	GE		SS	35	GE		SS
Totals	105				110
	Week 23				Week 24
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	14	Power	3x(6x1'/2')@34spm	-2	11	VO2 M	2x(2k+3k)	SS
2	15	VO2 M	4x(1.5k+2k)	SS	15	GE		SS
3	10	GE		SS	8	Power	1x(4x3'/5')@32spm	-2
4	15	LT	5/5/5	SS	6	GE		SS
5	11	VO2 M	3x(1.25k+2k)	SS	15	LT	5/5/5	SS
6	30	GE		SS	35	GE		SS
Totals	95				80

	Week 25				Week 26
Taper
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	9	VO2 M	3x(1k+1.5k)	SS	9	VO2 M	3x(1k+1.5k)	SS
2	11	Power	2x(5x90secs/3')@32spm	-2	8.5	GE		SS
3	12	LT	4/4/4	SS	9.5	GE + Pwr	5k@HMP & (6x1'/2')@30spm	SS
4	10	VO2 M	3x(1k+2k)	SS	8	GE	2k@5KP & 6k@HMP	SS
5	8	Power	2x(5x1'/2')@32spm)	SS	8	GE	but at HMP	SS
6	15	GE		SS	Marathon
	65				40

Note: Always err on the side of caution in any training regime. The plan shown above will not be suitable for everyone. You need to use caution and know your own limits when assessing your ability to cope with training doses.

80 km Training Plan

	Week 1				Week 2
Cycle 1
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	7.5	GE		SS	7.5	GE		SS
2	5	GE		SS	5	GE		SS
3	7.5	GE		SS	7.5	GE		SS
4
5	10	GE		SS	13	GE		SS
Totals	30				33
	Week 3				Week 4
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	7	GE		SS	5	GE		SS
2	5	GE		SS	7.5	GE		SS
3	7	GE		SS	5	GE		SS
4	5	GE		SS
5	13	GE		SS	7.5	GE		SS
Totals	36				25

	Week 5				Week 6
Cycle 2
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	5	GE		SS	6	GE		SS
2	7	VO2 M	2x(1k+2k)	SS	11	VO2 M	3x(1.25k+2k)	SS
3	5	GE		SS	5	GE		SS
4	7	GE		SS	7	VO2 M	2x(1k+2k)	SS
5	12	VO2 M	3x(1.5k+2k)	SS	12	GE		SS
Totals	36				40
	Week 7				Week 8
	Dist	Type	Work	D	Dist	Type	Work	D
	5	GE		SS	7	GE		SS
	11	VO2 M	2x(2k+3k)	SS
	6	GE		SS	8	VO2 M	2x(1.25k+2k)	SS
	8	VO2 M	2x(1.25k+2k)	SS	5	GE		SS
	15	GE		SS	10	GE		SS
Totals	45				30

	Week 11				Week 12
Cycle 3
	Week 9				Week 10
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	5	Str.	1x(10x10)	+2	7	Str	2x(6x10)	+3
2	13	VO2 M	4x(1k+2k)	SS	10	VO2 M	3x(1k+2k)	SS
3	7	GE		SS	7	Str	2x(8x10)	+3
4	5	Str	1x(10x10)	+2	8	VO2 M	2x(1.25k+2k)	SS
5	16	GE		SS	18	GE		SS
Totals	45				50
	Dist	Type	Work	D	Dist	Type	Work	D
	13	Str	3x(8x10)	+4	8	Str	2x(10x10)	+2
	11	VO2 M	2x(2K+3k)	SS
	6	GE		SS	10	V02 M	3x(1k+2k)	SS
	10	Str.	3x(6x10)	+4	10	Str	3x(6x10)	+2
	15	GE		SS	12	GE		SS
Totals	55				40

	Week 13				Week 14
Cycle 4
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	9	LT	3/3/3	SS	9	LT	3/3/3	SS
2	11	VO2 M	2x(2k+3k)	SS	11	VO2 M	3x(1.25k+2k)	SS
3	5	GE		SS	12	LT	4/4/4	SS
4	12	LT	2x(2/2/2)	SS	8	VO2 M	2x(1.5k+2k)	SS
5	18	GE		SS	20	GE		SS
Totals	55				60
	Week 15				Week 16
	Dist	Type	Work	D	Dist	Type	Work	D
	15	LT	5/5/5	SS	9	LT	3/3/3	SS
	11	VO2 M	2x(2k+3k)	SS	10	VO2 M	3x(1k+2k)	SS
	9	LT	3/3/3	SS	4	GE		SS
	12	VO2 M	3x(1.5k+2k)	SS	12	LT	4/4/4	SS
	18	GE		SS	15	GE		SS
Totals	65				50

	Week 17				Week 18
Cycle 5
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	15	LT	5/5/5	SS	15	LT	5/5/5	SS
2	10	VO2 M	3x(1k+2k)	SS	11	VO2 M	2x(2k+3k)	SS
3	8	GE		SS	9	LT	3/3/3	SS
4	12	LT	4/4/4	SS	10	VO2 M	3x(1k+2k)	SS
5	20	GE	7nbsp;	SS	25	GE		SS
Totals	65				70
	Week 19				Week 20
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	12	LT	4/4/4	SS	12	LT	4/4/4	SS
2	21	VO2 M	4x(1.5k+2k)	SS	15	VO2 M	4x(1.5k+2k)	SS
3	18	LT	2x(3/3/3)	SS	6	GE		SS
4	10	VO2 M	3x(1k+2k)	SS	9	LT	3/3/3	SS
5	20	GE		SS	18	GE		SS
Totals	75				60

	Week 23				Week 24
Cycle 6
	Week 21				Week 22
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	12	LT	4/4/4	SS	11	Power	2x(5x90secs/3')	-2
2	14	Power	3x(6x1'/2')@30spm	-2	15	VO2 M	4x(1.5k+2k)	SS
3	8	GE		SS	9	GE		SS
4	16	VO2 M	3x(2k+3k)	SS	15	LT	5/5/5	SS
5	25	GE		SS	30	GE		SS
Totals	75				80
	Dist	Type	Work	D	Dist	Type	Work	D
	11	Power	2x(5x90secs/3')@32spm	-2	12	LT	4/4/4	SS
	12	VO2 M	3x(1.5k+2k)	SS	9	Power	2x(6x1'/2')@30spm	-2
	12	LT	4/4/4	SS	7	GE		SS
	10	VO2 M	3x(1k+2k)	SS	12	VO2 M	3x(1.5k+2k)	SS
	25	GE		SS	20	GE		SS
Totals	70				60

	Week 25				Week 26
Taper
Day	Dist	Type	Work	D	Dist	Type	Work	D
1	9	VO2 M	3x(1k+1.5k)	SS	9	VO2 M	3x(1k+1.5k)	SS
2	7	GE		SS	8.5	GE		SS
3	9	Power	2x(6x1'/2')@32spm	-2	7.5	GE + Pwr	3k@HMP & (6x1'/2')@30spm	SS
4	10	VO2 M	3x(1k+2k)	SS	5	GE	but at HMP	SS
5	15	GE		SS	Marathon
	50				30