The Original 2k Training Programme
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The Original 2k Training Programme
Currently I’m following The Original 2k Training Programme by Terry O'Neill but without a heart rate monitor. I'm wondering if I would be better following a different routine?
In 2017 I managed very few sessions in the first half of the year due to injury but from July did the following 3 routines. I trained 4-5 times per week and gradually built up to the pace listed.
6 x 1'30" @ 1.39.9
4 x 4' @ 1.44.5
3 x 12' @ 1.49.8
My 2k at BRIC17 was 6.55.4.
As I have a full year pre BRIC18 I thought I’d try to follow TO2kTP, 5 sessions a week which is below for info. I don’t use a HRM but follow the suggested pacing in the interactive plan at c2.00.0 for UT2 and c1.55.0 for UT1. I'm adjusting to rowing at a lower spm but find it odd; whilst I row slightly faster at 24spm than 20spm I have to lower the power of each stroke or else I’d never get to the end!
As I'm on hols for 2 weeks I thought it would be good to get some views. Continue with TO2kTP, go back to last year's routines but with 30r20s a couple of times a week or something else?
The Original 2k Plan (5 sessions pw)
Light Med Hard
2x20 UT1 20spm 2x20 UT1 22spm 2x20 UT1 24spm
1x30 UT1 22spm 1x40 UT1 22spm 4x10 UT1 24spm
1x60 UT1 18spm 1x60 UT1 18spm 1x60 UT1 18spm
3x10 UT1 22spm 3x15 UT1 22spm 3x20 UT1 24spm
1x30 UT1 20spm 1x30 UT1 22spm 1x30 UT1 24spm
Max
In 2017 I managed very few sessions in the first half of the year due to injury but from July did the following 3 routines. I trained 4-5 times per week and gradually built up to the pace listed.
6 x 1'30" @ 1.39.9
4 x 4' @ 1.44.5
3 x 12' @ 1.49.8
My 2k at BRIC17 was 6.55.4.
As I have a full year pre BRIC18 I thought I’d try to follow TO2kTP, 5 sessions a week which is below for info. I don’t use a HRM but follow the suggested pacing in the interactive plan at c2.00.0 for UT2 and c1.55.0 for UT1. I'm adjusting to rowing at a lower spm but find it odd; whilst I row slightly faster at 24spm than 20spm I have to lower the power of each stroke or else I’d never get to the end!
As I'm on hols for 2 weeks I thought it would be good to get some views. Continue with TO2kTP, go back to last year's routines but with 30r20s a couple of times a week or something else?
The Original 2k Plan (5 sessions pw)
Light Med Hard
2x20 UT1 20spm 2x20 UT1 22spm 2x20 UT1 24spm
1x30 UT1 22spm 1x40 UT1 22spm 4x10 UT1 24spm
1x60 UT1 18spm 1x60 UT1 18spm 1x60 UT1 18spm
3x10 UT1 22spm 3x15 UT1 22spm 3x20 UT1 24spm
1x30 UT1 20spm 1x30 UT1 22spm 1x30 UT1 24spm
Max
Last edited by MaxMacLaren1 on Tue Aug 07, 2018 3:08 pm, edited 2 times in total.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Having decided to contine following the Original training programme for 3 months I thought it worth sharing my experience after c6 weeks...
1. It's rather hard. I've never rowed at slower spm and it's taking a while to adjust.
2. Currently I'm managing 4 sessions pw not the full 5 due to time committment.
3. I do 45 mins of UT2 rather than1 hour and haven't even tried the 3 x 20mins UT1 session!
4. I still can't do all the other routines at target pace and spm, but am making progress.
5. The light weeks are much, much harder than the hard weeks due to slower spm!!!
6. I suspect if I used a heart rate monitor and stayed in the right hr band then my pace would be a lot slower than the suggested pacing (based on my best 2k time of 6m 55s means UT2 sessions at c2.00.0 and UT1 at c1.55.0).
Overall it's different to what I used to do and the real proof will be after 3 months when I compare my pace at various routines before and after.
Max
1. It's rather hard. I've never rowed at slower spm and it's taking a while to adjust.
2. Currently I'm managing 4 sessions pw not the full 5 due to time committment.
3. I do 45 mins of UT2 rather than1 hour and haven't even tried the 3 x 20mins UT1 session!
4. I still can't do all the other routines at target pace and spm, but am making progress.
5. The light weeks are much, much harder than the hard weeks due to slower spm!!!
6. I suspect if I used a heart rate monitor and stayed in the right hr band then my pace would be a lot slower than the suggested pacing (based on my best 2k time of 6m 55s means UT2 sessions at c2.00.0 and UT1 at c1.55.0).
Overall it's different to what I used to do and the real proof will be after 3 months when I compare my pace at various routines before and after.
Max
Last edited by MaxMacLaren1 on Tue Aug 07, 2018 6:17 pm, edited 1 time in total.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
I've been meaning to update this thread for ages just in case someone stumbles upon it in future. After 3 months following the programme I'm pleased to say that I got used to rowing at slower strokes per minute. Overall my strength and technique seemed to improve which was good. But when I tried my 3 old routines it was shock. Firstly, I found them very hard and secondly, they were only slightly quicker...
6 x 1'30" @1:39.4 = pace 0.5s faster
4 x 4' @ 1:44.1 = pace 0.4s faster
3 x12' @ 1:49.1 = pace 0.7s faster
At first I was very disappointed and wondered if the 3 months of hard training had been worth it. But then as I adjusted back to rowing at higher strokes per minute I noticed a huge change and over the next couple of months set a number of personal bests. So it was definitely worth it and I'll happily do something similar next winter. It just took me a while to adjust to rowing at different stroke rates
6 x 1'30" @1:39.4 = pace 0.5s faster
4 x 4' @ 1:44.1 = pace 0.4s faster
3 x12' @ 1:49.1 = pace 0.7s faster
At first I was very disappointed and wondered if the 3 months of hard training had been worth it. But then as I adjusted back to rowing at higher strokes per minute I noticed a huge change and over the next couple of months set a number of personal bests. So it was definitely worth it and I'll happily do something similar next winter. It just took me a while to adjust to rowing at different stroke rates
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
The training forum has been quiet recently so I thought it was time for an update. Last year the Original 2k Training Programme helped to improve my power and technique so I decided to include it as part of my annual training. I'm currently following the 5 sessions a week version (attached) but realistically the aim is 15 sessions a month which allows time for the ctc plus a few hard distances. The idea is...
Cycle 1 - Returning from injury so just do the sessions and not worry about time.
Cycle 2 - Aim for last year's times.
Cycle 3 ongoing - Aim for 0.5 pace improvement each cycle.
The pacing of each session can be linked to HR zone, or your current 2k time as attached. Last year I was training at the paces listed for a 2k time of 6:56. This year I'm hoping to get down to those listed for 6:52. The first cycle has gone pretty well but now it's getting much more interesting. If I get organised I'll create a spreadsheet to monitor my progress.
Cycle 1 - Returning from injury so just do the sessions and not worry about time.
Cycle 2 - Aim for last year's times.
Cycle 3 ongoing - Aim for 0.5 pace improvement each cycle.
The pacing of each session can be linked to HR zone, or your current 2k time as attached. Last year I was training at the paces listed for a 2k time of 6:56. This year I'm hoping to get down to those listed for 6:52. The first cycle has gone pretty well but now it's getting much more interesting. If I get organised I'll create a spreadsheet to monitor my progress.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Having posted earlier about creating a spreadsheet it motivated me to get on and do it. And I'm very pleased to see some green creeping in...
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Just when I was thinking I had the measure of this along comes a cold . After a week off and a HD attempt, I managed a slowish 60m r18 yesterday. But it felt good to be back .
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
good reading Max, and very good training
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
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Re: The Original 2k Training Programme
Thanks Wolfie. I'm pleased to see the green / yellow return this week although I've had to push it a bit rather than let the pace build naturally. So it'll be interesting to see if that impacts cycle 3.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Cycle 2 completed and great to see lots of green! My only concern is that it took c6 weeks to complete so my aim now is to get to 6:52 target pace over the next 2 cycles rather than 3. That means continuing to push things. Very pleased with yesterday's 30m r20 of 7,906m @1:53.8.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
That's great progress Max
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Re: The Original 2k Training Programme
Thanks Ian. The first week of cycle 3 has gone very well with some good improvements on last year. So the training seems to be working. Today's 30m r24 was 8,071m @1:51.5.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Another week completed and so far cycle 3 average pace is 1.3s faster than last year. Looking forward to a well earned weeks holiday!
Last edited by MaxMacLaren1 on Fri Aug 23, 2019 7:12 am, edited 1 time in total.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Cycle 3 completed, one more to go! It is hard but the improvement continues. If I can get the remaining reds over 1.0 to under 1.0, and those under 1.0 to green I will be happy.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Cycle 4 may be taking longer than expected (2 weeks injured) but the timings are going according to plan . It would be great to complete the remaining sessions by the end of the month.
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Final session just completed! Overall the training has gone really well but there is a small mystery...
Last year my average pace gave an indicative 2k time of just under 6:56 but I went on to manage a PB of just over 6:50, so around 5s better. This year my average pace is quicker and gives an indicative 2k time of just over 6:50. So the big question is... will my 2k time be similar to last year or will it be around 5 seconds quicker??? I guess I'll find out over the next few weeks .
Last year my average pace gave an indicative 2k time of just under 6:56 but I went on to manage a PB of just over 6:50, so around 5s better. This year my average pace is quicker and gives an indicative 2k time of just over 6:50. So the big question is... will my 2k time be similar to last year or will it be around 5 seconds quicker??? I guess I'll find out over the next few weeks .
Max
Male, 53yrs, 83kg, 181cm
Male, 53yrs, 83kg, 181cm
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Re: The Original 2k Training Programme
Max, I‘d say it‘ll be 6:45 then
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg