1000m Plan

This plan has no RowAlong videos for it yet, but I was asked on the RowAlong Facebook group about a 1000m plan – so here is the text version of it. A RowAlong version will come in due course. You’ll see that this follows a similar intensity pattern to most of the plans I have – it’s just that the sessions are tailored towards the 1000m TT.

When I say “1K pace” this basically means as fast as you can manage (but not sprinting to the point that you can’t do the next interval!)

Week 1 Session 1 – 1 min x 8 at 1K rate and pace / Rest 1 min
Week 1 Session 2 – 10 mins x 4 at 18/20/18/20spm (2K+20/18/20/18) – Rest 2 mins between
Week 1 Session 3 – 1 min x 20 at 20spm / FULL POWER / Rest 1 min between
Week 1 Session 4 – 35mins at 18spm / 2K+20
Week 1 Session 5 – 2 mins x 3 at 1K pace (as fast as possible) / Rest 4 mins between – this should leave you exhausted.
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Week 2 Session 1 – 1 min x 10 at 1K rate and pace / Rest 1 minute
Week 2 Session 2 – 12 min x 3 at 18spm / 2K+20 – Rest 2:30 between
Week 2 Session 3 – 1 min x 20 at 24spm / FULL POWER / Rest 1 min between
Week 2 Session 4 – 12 min x 3 at 20/22/20spm 2K+18/16/18 – NO RESTS
Week 2 Session 5 – 2 min x 4 at 1K pace / Rest 4 mins between
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Week 3 Session 1 – 1 min x 12 at 1K Pace / Rest 1 minute
Week 3 Session 2 – 15 mins x 3 at 18/20/18spm / 2K+20/18/20 – Rest 3 mins between
Week 3 Session 3 – 4 mins x 8 at 20spm / at 2K+10 pace or faster – 2 min rests between
Week 3 Session 4 – 30 mins – 18/20/22/20/18spm (change every 5 minutes) at 2K+20/18/16/18/20
Week 3 Session 5 – 2 mins x 5 at 1K pace / Rest 3 mins between
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Week 4 Session 1 – 1 minute x 6 at 1K Pace / Rest 30 seconds between
Week 4 Session 2 – 12 mins x 3 at 20spm / 2K+18 pace – 90 second rests
Week 4 Session 3 – 1 minute x 22 at 20spm / FULL POWER / Rest 1 min between
Week 4 Session 4 – 30 mins at 18spm / 2K+20
Week 4 Session 5 – 2 mins x 6 at 1K pace / Rest 4 mins between
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Week 5 Session 1 – 2 mins at 1K Pace – Rest 4 mins – 1 min sprint (faster than 1K pace) – Rest 4 mins – 2 mins at 1K Pace.
Week 5 Session 2 – 15 mins x 2 at 18/20spm – 2K+20/18 – Rest 3 mins between
Week 5 Session 3 – 1 min x 6 at 1K Pace or faster / Rest 3 minutes between
REST
Week 5 Session 5 – 1000m TT