ONE WEEK 2K PREP

Day 1 - 2k predictor

• 4x 1000m. 8 mins rest. All out. 

• Your 2k split will be around 1 sec from the average of all four. Harder than it seems.

Day 2 - Easy Steady state (40-60 mins)

Day 3 - 15 mins 1’ off 1’ on at goal pace and goal rate (28-30 ish?)

Day 4 - Long easy ss (60-70 mins)

Day 5 - 1350 at goal pace + 1 (set for 2k in case you’re feeling good you can finish)

Day 6 - 2 x 20 easy ss

Day 7 - 2k ——————————————

10 hard strokes real fast. Putting money (low splits) in the bank.

• Immediately, single stroke: Settle to goal pace + 2. REMEMBER: you are now SAVING energy.

At 1000m aim for goal pace + 1.

• At 800 ish to go, it will start to hurt. YOU SAVED ENERGY. YOU’VE GOT THE RESERVE.

At 400 to go, drop to goal pace or goal pace - 1. Start chasing .1’s off your average split.

At 200 to go, jack up the rate and go all out. Crush the last .1’s off.

NEGATIVE SPLIT-ISH 2K PLAN

10 hard strokes real fast. Putting money (low splits) in the bank.

• Immediately, single stroke: Settle to goal pace + 2. REMEMBER: you are now SAVING energy.

At 1000m aim for goal pace + 1.

• At 800 ish to go, it will start to hurt. YOU SAVED ENERGY. YOU’VE GOT THE RESERVE.

At 400 to go, drop to goal pace or goal pace - 1. Start chasing .1’s off your average split.

At 200 to go, jack up the rate and go all out. Crush the last .1’s off.

LIFTS - WITH WEIGHTS

Weight Circuit 1

One-arm dumbbell snatch

• it should never be so much weight that you have to get under the weight to lift it up. 15 per leg (30 ups total)

Front squats (with bar or DB)

Overhead Press w leg/drive (db both hands or light bar)

Lunges (DB at sides)

• NOTE 20 total per leg so 40 lunges total.

Bench Press - DB only unless you have a spotter

Bench Row

• make sure your back is flat and you're bringing the weight as far up as you can.

Seated Rockback (on erg,

• first hands out, then behind the head, then straight up / with weight

Russian Twist (hold DB or kettlebell or plate)

Bicep Curl (all curls are 30 total per arm)

Forearm curl

Weight Circuit 2

Deadlift

RDL or hex trap

Push-up Row (15 per arm so 30 pushups total)

Back squats (regular squats)

• take your thighs to parallel or a bit lower.

Tricep extensions (DB or kettlebell behind back)

• seated or standing is fine

One leg split squats (DBs in each hand)

One leg up on bench or box behind you

Body weight row (using cords)

Floor hip raises (weight on stomach)

Two legs or one leg is fine, but get 15 reps per leg

Sit-ups with weight (weight on chest)

Step-ups (DB at sides)

• as high as you can comfortably step

Palm down Wrist Curl