Concept2 Marathon Row Training Plan (42,195 m)

• Duration: 16 Weeks
• Sessions: 4 per week
• Tracking: Use ErgData to record each workout.

Introduction

Rowing a marathon can be very challenging and requires dedication, consistency, and planning. This 16-week program is structured to prepare you for this demanding task.

The training follows a four sessions per week pattern. Each stage serves a different function: to establish basic endurance, to build mileage, to enhance marathon pace judgement, and to taper to ensure readiness before the final event. Long-distance rows are gradually introduced, and steady and marathon pace sessions help you learn to deal with the pace during long periods.

You are encouraged to use ErgData with each workout to help monitor progress. Tracking distances covered, pace per 500 meters, heart rate, and your total mileage will allow you to measure your improvement in mastering longer distances, your control over marathon pace, and your endurance levels on a weekly basis.

Whether this is your first marathon row or a return to the distance, this plan emphasizes consistency and sustainability over speed. Commit to the process and trust that the accumulation of work will enable you to successfully complete your marathon row.

Pace & Heart Rate Guide

*We recommend performing a 5000m test, using your current fitness 5000m best, or a guestimate of what your 5000m best would be to help determine your pacing.

Training Schedule

Weeks 1–4: Base Endurance

Weeks 5–8: Aerobic Build

Weeks 9–12: Marathon-Specific Endurance

Weeks 13–16: Taper & Race Preparation

Notes

• Keep long rows slow and controlled
• Limit rest periods during interval sessions to no more than three minutes
• Fuel and hydrate during rows longer than 90 minutes
• Consistency matters more than any single session