The Pete Plan (devised by Pete Marston)

day/week 1 2 3 4 5 6 7
1 8 x 500m

3:30 rest

2K-2/3

 15K steady

≈2K+15

 8K steady

≈2K+12

 4 x 2K

5:00 rest

≈2K+5

 15K steady

≈2K+15

 10K hard

≈2K+10 (PB!)

 rest
2 4 x 1K

5:00 rest

2K+3/1

 15K steady

≈2K+15

 8K steady

≈2K+12

 5 x 1500m

5:00 rest

≈2K+5

 15K steady

≈2K+15

 10K hard

≈2K+10 (PB!)

 rest
3 250/500/750/1000/750/500/250

1:30/3:00/4:30/6:00/4:30/3:00 rest

< 2K

 15K steady

≈2K+15

 8K steady

≈2K+12

 3K/2.5K/2K

5:00 rest

≈2K+5

 15K steady

≈2K+15

 10K hard

≈2K+10 (PB!)

 rest
and repeat

 

Speed
intervals		 Perform these sessions at a pace where you can finish all sets. The last set should be an all out effort. Your starting target for the next rotation is the average time for all sets.
Endurance Steady state work. Note 'steady' not easy; these are not recovery rows. The plan works best if you work hard during these rows. A 2K is 80% aerobic and these are the sessions where you build your aerobic base. Try to row them without stopping.
Endurance
intervals		 Perform these sessions at a pace where you can finish all sets. The last set should be an all out effort. Your starting target for the next rotation is the average time for all sets. These sessions should be rowed at around 5K pace. These sessions are mentally tough, but then so is rowing a 2K.
Speed
endurance		 Row these sessions as hard as you possibly can. A rest day follows so give it your all. You can't row a PB every time but at least aim to get close to your current PB.