Training Program

MAY TRAINING PLAN
MONDAY  TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
4th 5th 6th 7th 8th 9th 10th
10 - 60 - 10  UT 1
ST RT  20 22 24 22 20
Change every 3 MINS                     		 2 X 10k UT 2 10 min warm up
2 X 20 MINS
45/15
10 min cool down
St/ Rt 28 30		 10 - 60 - 10  UT 1
ST RT 16 18 20 22 24
3 MINS    		 20 Min Warm up
2X ( 500 m  2 mins rest
750 m 4 mins rest
1K 4 mins rest
500m Rate 28 30 )
20 min cool dow		 20k UT2 AM 16k UT2
4 x 250m st rate 32
VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS
UTI  UTI  UTI  UTI  UTI  UTI  UTI 
UT2 UT2 UT2 UT2 UT2 UT2 UT2
AT AT AT AT AT AT AT
LT LT LT LT LT LT LT
AL AL AL AL AL AL AL
11th 12th 13th 14th 15th 16th 17th
10 - 60 - 10  UT 1
ST RT  20 22 24 22 20
Change every 4 MINS                     		 2 X 10k UT 2 10 min warm up
2 X 20 MINS
45/15
10 min cool down
St/ Rt 28 30		 10 - 60 - 10  UT 1
ST RT 16 18 20 22 24
4 MINS    		 16k Steady State Cork Regatta 0ff
VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS
UTI  UTI  UTI  UTI  UTI  UTI  UTI 
UT2 UT2 UT2 UT2 UT2 UT2 UT2
AT AT AT AT AT AT AT
LT LT LT LT LT LT LT
AL AL AL AL AL AL AL
18th 19th 20th 21st 22nd 23rd 24th
10 - 60 - 10  UT 1
ST RT  20 22 24 22 20
Change every 5 MINS                     		 2 X 10k UT 2 10 min warm up
2 X 20 MINS
45/15
10 min cool down
St/ Rt 28 30		 10 - 60 - 10  UT 1
ST RT  20 22 24 22 20
Change every 3 MINS                     		 20 min warm up  4 x 1500 at Rate 32,   6 mins rest 20 min cool down 5k Test AM 20k UT2                 
VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS
UTI  UTI  UTI  UTI  UTI  UTI  UTI 
UT2 UT2 UT2 UT2 UT2 UT2 UT2
AT AT AT AT AT AT AT
LT LT LT LT LT LT LT
AL AL AL AL AL AL AL
25th 26th 27th 28th 29th 30th 31st
10 - 60 - 10  UT 1
ST RT  20 22 24 22 20
Change every 6 MINS
PM 6 X 500m ( - 3 of 2k)               		 2 X 10k UT 2 10 min warm up
2 X 20 MINS
45/15
10 min cool down
St/ Rt 28 30		 10 - 60 - 10  UT 1
ST RT  20 22 24 22 20
Change every 6 MINS                     		 20 min warm up  3 x 2k at Rate 32,   6 - 8  mins rest 20 min cool down 15k Carlow Regatta
VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS VOLUME  TOTAL MINS
UTI  UTI  UTI  UTI  UTI  UTI  UTI 
UT2 UT2 UT2 UT2 UT2 UT2 UT2
AT AT AT AT AT AT AT
LT LT LT LT LT LT LT
AL AL AL AL AL AL AL