Modified BB Training Program

The original Big Bird Plan was put together some time ago, after requests to Nik Fleming for a one month training plan based on hard intervals. The idea was for it to be followed for a month prior to a major race or ergo test. The plan has been modified slightly from the original, although it still contains the original sessions that Nik was doing during the lead up to BIRC 2000.

It has been arranged here by Steve Viney during his attempt to improve his 2km PB from 6:38.1 to sub 6:30.

Steve started the plan on 30 Apr 2002. This page is only updated at weekends as I work away from home during the week. The plan finished with a 2km on 1st June 2002. PB achieved at 6:31.5

Last updated9 June 2002

Red indicates were I have modified the plan from the original
Green indicate comments on the session added after completion

The 2 days marked 22a and 25a were added to save renumbering the plan. The days were wasted by
not having time to complete the planned session.

To calculate your own target split times for each session use the following calculations based on your current 2k and 5k PB's. (e.g. 2k+3 = your current 2k best split time + 3, so assuming a current PB of 7min for 2k this would be 1:45/500 then add 3 gives 148/500:

My pace calcs are 2km/1:40, 5km/1:46
Day Session Pace
1 11) 15mins x 2 sets 3mins rest beween sets 5k+2 (modified from 5k) Completed
2 12) 5mins x 4 sets 2mins rest between sets 2k+3 Completed
3 10k Recovery Completed
4 3) 1min on 30secs off 6reps 3 sets 3 mins rest between sets. 2k-2 Completed 1:38 pace felt easy was doing 1:36 1:37 at times
5 10) 10mins x 3 sets 3mins rest between sets 2k+5 (modified from 5k-2) Completed 2832m 2847m 2853 3mins rest between sets
6 10k Recovery Completed
7 Rest Rest Completed
8 2) 45secs on 15secs off 8reps 2 sets 3mins rest between sets. Max 100% every rep Completed
9 5) 12mins x 2 sets 4mins rest beween sets 2k+4 Completed 1:44.4, 1:44.8
10 10k Recovery Completed
11 1) 2mins on 1min off 6reps 2 sets 4mins rest between sets. 2k Completed
12 9) 1min on 30secs off 8reps 3 sets 4 mins rest between sets. (Was 3 mins between sets) 2k-2 Completed all under 1:38, over half at 1:37, Last one at 1:35.8, felt great.
13 10k Recovery Completed at 1:58 avg, with bursts of 1:46 for last 200m of each km. Finishes session with 3 x 60m of max effort to see what the fastest I could get to was. Managed a fastest pull of 1:25.
14 Rest Rest Completed
15 4) 6mins x 3 sets 3mins rest between sets 2k+2 Completed 1:42.3, 1:42.4, 1:42.8
16 5) 12mins x 2 sets 4mins rest beween sets 2k+4 Completed 1:44.4 and 1:45.2 hard going on last set
17 2) 45secs on 15secs off 8reps 2 sets 4mins rest between sets. (Was 3 mins between sets) Max 100% every rep Completed but failed to finish all of second set only managed 4 reps. Felt completely wiped out. Put it down to 3 interval sessions in a row
18 10k Recovery Completed at 1:58 avg pace
19

Rest (busy day, no access to rower, brought Day 21 rest day forward)

(Was 1min on 30secs off 8reps 3 sets 3 mins rest between sets. (2k-2))

 Bit of a change around over next few days to lead into an easy day before new 10km PB attempt
20 10k Recovery Completed 1:55 pace
21 4) 6mins x 3 sets 3mins rest between sets (Was Rest) 2k+2 Completed 1:42.3, 1:42.7, 1:43.1
22

10k

(Was 6mins x 3 sets 3mins rest between sets)

 Recovery Completed
22a Enforced rest day work commitment forces unplanned rest day
23 10k new PB 100% Effort New PB 35:52.9 (31.7sec improvement on 4 weeks ago)
24 3) 1min on 30secs off 6reps 3 sets 4 mins rest between sets. (Was 3 mins between sets)

2k-4 Completed 1:36.8, 1:35.8, 1:35.2, 1:35.4, 1:35.3, 1:35.8 - 1:36.8, 1:35.6, 1:36.0, 1:35.7, 1:36.2, 1:36.2 - 1:36.9, 1:36.6, 1:36.5, 1:37.1, 1:37.2, 1:37.0 - struggled in last set to maintain pace. 1st set was cruising at 1:35 !!
25 10k Recovery Completed 1:52.9 pace
25a No time for real training session 2500m warm up + Did a 1km attempt at 1:38 pace to see what it felt like. went ok
26 1) 2mins on 1min off 6reps 2 sets 4mins rest between sets. (only did one set) 2k-2 Completed only one set, getting worried about being too tired on the day
27 Rest (Was 10km recovery) REST Feel the need to just slow things down or I am going to be wiped out on Sunday
28 4 x 500m (Was Rest) 1:37.0, 1:36.7, 1:36.1, 1:36.3 went for a steady race type pace rather than flat out. Trying to get a feel for what pace I can survive with. Suspect this is faster than I can hold for full 2km.
29 Short session (Was 10km recovery) 2km warm up, then 100m on, 100off for 1km @1:32-1:35 pace, don't suppose it helped much but mentally wanted to get on and do something. Loads of stretching afterwards.
30 Rest  
31 Race Day (Sat 1 Jun)

Doing Race day early. Planning to do 1:37, 1:38, 1:38, 1:37.

Completed 6:31.5 New PB.

32 Rest  
33 Rest  

Steve Viney