Then i will try something like this:
Speed intervals
Endurance intervals
Distance work. Pete recommend 22-25r, But you recommend r20?

I know the interactive plan recommend training bands as % of 2k and Pete recommend to beat your previous best. But you cant do that forever?

Old school. You probably can get to <7min by doing 3 hard days, but I want to just raise a point. A 7 minute 2k takes 7 minutes, obviously. Most analysis of that effort show that it relies about 70 to 80% on your aerobic fitness. On hard days, you are doing a little work to improve your aerobic fit...

Paul Victory wrote:The Pete Plan is based on 3 tough sessions a week and recovery rows on the other days. A lot of us have achieved good results using it. Part of the key is not overdoing it on the 'easy' days.

But i Will only be training it 3 times a week. So no easy days.

I am from a running background and back then i learn that i shouldnt run on the edge every time. Isnt it what Pete plan does?
Back then i plot My Best 5k into a calculator and get a pace for the different intervals. So you dont run too fast/push yourself to much.

So basicly the 3 main workouts from the PP?
Its a little like this i train Today.
Today is like this:
3x6'
5x3'
Long row

My 2k is 7:36

How often did you row?
Would PP work only 3 days a week?

I am a male 39 years old. Have rowed on and off for a year an im pretty seriosus right now. But im not gonna use every day for my project. Im gonna get a baby in some weeks. So three times a week i have for my project. But i like rowing and because of a bad back its one of the only kind of training ...