Quick and Dirty Head Race Training Plan

Given my work and travel schedule, I have to be realistic about my training objectives.  I don’t think it is practical for me to do anything to fancy or time consuming.  What I need is a simple plan that puts me in the best position to row up to my capabilities.

So, what are my events?

  1.  Quinsigamond Snake Regatta, October 13.  This is a tune up event.  No taper.
  2. One of these two.
    1. Head of the Charles (if I get a doubles draw), October 20
    2. Merrimack Chase , November 3

The basic plan is 6 sessions per week, alternating high and low intensity.  Since it is a relatively short plan (~60 days), I will limit the session types so I can get a better idea of progress and zero in on achievable paces.

  • 3 Low Intensity sessions, HR range 137-155
    • 1 technique focused session (like drills on the fives)
    • 1 long and slow at least 90 minutes
    • 1 ~60 minutes upper end aerobic
  • 1 High intensity Long Interval Session at about head race pace
    • 4 x 2K / 4′
    • 5 x 1500 / 4′
  • 1 High Intensity short interval/short rest session at about head race pace
    • 15 x 3’/1′
    • 20 x 2’/1′
  • 1 Hard Distance Session
    • ~6K on water
    • ~10K on erg

The day by day details are shown on this google sheet

4 thoughts on “Quick and Dirty Head Race Training Plan

    • gregsmith01748 says:

      From what I have read, strength training would be a great addition, but I decided to focus on getting as much time into activity specific training as I could for the rest of the season. I’m warming up to the idea of a more balanced training approach after the fall season is over.

      Liked by 1 person

  1. sanderroosendaal says:

    So I have a first cut of my plan. It’s 6 or 7 sessions a week.
    – 1 Regeneration/Technique row
    – 1/2 Long Steady State (70-90min)
    – 2/1 Hard Distance OTW (starting with 10k, working down to 6k)
    – 1 Weights session
    – 1 or 2 cross trainings (Swim/Bike/Run)

    So the differences with your plan are:
    – Cross training even when not traveling
    – A weights session a week
    – No intervals sessions at all

    My races are October 6 (1x), 13 (8+) and November 4 (4x+). Critique welcome!


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