Ep 169 - 5K Rowing Plan - Week 5 Session 1 - 2 x 10 mins at 5K Tempo
For full information about the RowAlong 5K Plan. go to:
🚣 Week 5 Session 1 is 2 x 10 mins with 3 min rests at 5K Stroke Rate 🚣♀️
Pace Guide = 5K+1-3 (2K+6-8)
Effort Guide = 7-8
Speech = Not constant
Interval 1 - 5K +3 (2K+8) to keep MID TIER / Interval 2 - Faster only if still MID TIER
❗ Like it says above - the important thing is to keep this a MID TIER workout. Remember. MID means HARD! But not maximum. So pace this so you'll be pushed, you'll be breathing very hard, your muscles will be burning, but you won't feel like you're at absolute maximum TOP TIER.❗
Although the pace guide is 5K+1-3 I want you to go for the first interval on the back end of the pace guide. This is the "TEMPO" pace that you're likely to do the first 3-4000m of your 5K test at. And doing this twice with three minutes rest may be all you need to do in order to keep this a solid MID workout. However, if you think you can go faster in the second interval, but STILL KEEP THIS A MID WORKOUT - then increase the pace (no faster than 5K+1) in the second interval.
NO SPRINT AT THE END. Remember, this is meant to be a MID WORKOUT - it works with the rest of the week''s sessions. If you push this too hard and make it a TOP workout - you'll unbalance the entire week's training, and especially as you're likely to do a 5K test soon after this final week, you may end up causing a huge energy shift in your body by pushing this one too hard - and sap your energy for the test - even if it's more than a week away.
🚥If you want to programme your monitor as a 2x10 minute interval workout - remember to set the rest to UNDEFINED. This way, we'll both start and stop at the same time. There is a video on how to do this here: 🚥
As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.
Watch the video to RowAlong to here: https://youtu.be/3fY6FrJjpxs
ℹℹℹℹℹℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out.
For instance - if you rowed your 2000m in 8:20 - the average pace for 500m is 2:05. It doesn't matter if you started at 1:50 and then slowed down to 2:20 by the end - your average across the whole row is 2:05.
So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05 + 18 = 2:23 pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.
Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that. ℹℹℹℹℹℹ
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