Training Plan for 10KM Race

Duration: 8 weeks

Audience: Surf-ski paddlers, sea kayakers, K1 enthusiasts.

Level: Advanced

Training per week: 3

Notes: In General, Sea kayakers should have 5-10 SPM lower than suggested in the plan

 

Week 1 (base work)

DayMondayThursdaySunday
Type of trainingAn-aerobic  threshold intervalsStroke technique

Intervals

Volume work
Pulse range:80% of max HR55% of max HR65% of max HR
SPM range:70-8055-6565 -75
Program:3′ on 1’P *10500m @ 55-65 stk. (with this pulse)

*10. E’5-6′

10 km steady state @ 70-75 SPM
Notes:Try to keep best distance average. Don’t get too scattered with your intervals.Feel the glide of the boat with each stroke, try to make them constant as possibleTry to keep steady speed and steady SPM. Try to be more efficient with your technique as the KM progress.

 

Week 2 (base work)

DayMondayThursdaySunday
Type of trainingAn-aerobic  threshold intervalsStroke technique

Intervals

Volume work
Pulse range:80% of max HR55% of max HR65% of max HR
SPM range:70 – 8050-6565-75
Program:4′ on 2’P *10500m @ min stk. (with this pulse)

*12. E’5-6′

12 km steady state @ 70-75 SPM
Notes:Try to keep best distance average. Don’t get too scattered with your intervals.

Try and maintain/improve on last week average km/h per interval.

Feel the glide of the boat with each stroke, try to make them constant as possible.

Try and keep same time average as last week but with 10 less stroke per interval.

Try to keep steady speed and steady SPM. Try to be more efficient with your technique as the KM progress.

The goal is to keep same speed per KM as last week.

 

Week 3 (base work)

DayMondayThursdaySunday
Type of trainingAn-aerobic  threshold intervalsStroke technique

Intervals

Volume work
Pulse range:80% of max HR55% of max HR65% of max HR
SPM range:70-8055-6565-75
Program:8’/2’P +6’/2’P +4’/10’P

*2 sets

1′ @ 65 SPM+

1′ @ 60 SPM+

1′ @ 55 SPM

7’P (free paddling)

*6

6km steady state @ 70-75 SPM*2

10’P

Notes:Try to increase pace from interval to interval but maintain same SPM.Maintain same boat speed even though SPM decrease.

 

Try to keep steady speed and SPM. Try to be more efficient with your technique as the KM progress.

Try to be faster than last week.

 

Week 4 (base work)

DayMondayThursdaySunday
Type of trainingAn-aerobic  threshold intervalsStroke technique

Intervals

Volume work
Pulse range:80% of max HR55% of max HR65% of max HR
SPM range:70-8055-6565-75
Program:8’/2’P +6’/2’P +4’/2’P +2’/10’P

*2 sets

1′ @ 65 SPM+

1′ @ 60 SPM+

1′ @ 55 SPM

7’P (free paddling)

*6

7km steady state @ 70-75 SPM*2

10’P

Notes:Try to increase pace from interval to interval but maintain same SPM.Maintain same boat speed even though SPM decrease.

 

Try to keep steady speed and steady SPM. Try to be more efficient with your technique as the KM progress.

Try to be faster than last week.

 

Week 5 (transfer work)

DayMondayThursdaySunday
Type of trainingFartlekIntervalsVolume
Pulse range:75% of max HR80%-90% of max HR70% of max HR
SPM range:7075-8565-75
Program:4’45” @ 70 SPM+

15″ @ 110-120 SPM

*6

1000m*6 3’P15km steady state
Notes:Try to have smooth transitions, mind your stroke in both speedsTry to keep best pace.

From scale of 1-10 don’t pass *8.

Try to keep steady speed and steady SPM. Try to be more efficient with your technique as the KM progress.

Try to keep same speed as last week.

 

Week 6 (transfer work)

DayMondayThursdaySunday
Type of trainingFartlekIntervalsVolume
Pulse range:75% of max HR80%-90% of max HR70% of max HR
SPM range:7075-8565-75
Program:4’45” @ 70 SPM+

15″ @ 110-120 SPM

*8

1000m*8 3’P15km steady state
Notes:Try to have smooth transitions, mind your stroke in both speeds. Try to maintain same speed as last weekTry to keep best pace.

From scale of 1-10 don’t pass 8 degrees of difficulty.

Try to keep steady speed and steady SPM. Try to be more efficient with your technique as the KM progress.

Try to keep same speed as last week.

 

Week 7 (taper work)

DayMondayThursdaySunday
Type of trainingIntervalsMax speed workVolume
Pulse range:80%-90%80% of max HR
SPM range:75-85100-12070-75
Program:2000m*420 STR @ max speed * 6

4 sets, 10′ break between sets

10km steady state
Notes:Try to do this at the expected race speed (by now you should guess pretty accurately what is your 10k race speed, same / a bit slower than your 8*1000m training speed avg).Try to reach max speed, mind your technique while sprintingThis is the “dress rehearsal”  for our race, don’t push too hard and keep your pulse limits.

 

Week 8 (taper work)

DayMondayThursdaySunday
Type of trainingMax speed workRace speed feelingRace
Pulse range:90%-100%
SPM range:100-12080-9080-90
Program:20 STR @ max speed * 6

3 sets, 10′ break between sets

1′ @ race speed *6 -10 reps, 3′-5’P.Try to maintain even speed, don’t start too fast/slow
Notes:Try to reach max speed, mind your technique while sprintingTry and feel comfortable in this speed and SPM.

 

2017-04-20T12:40:42+00:00 December 20th, 2016|Training Plans|
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