5k Training

[[old] Dangerous_Dave]

Hi there<br /><br />Me and my crew have just started training for our boatrace in September this year. And every month or so we do a 5K time trial to measure our progress. Last season i came last in all of them... <br /><br />The thing is my 2K time is right up there with the best members of our crew. In the low 6:40's high 6:30's but the best 5K time i managed was only a 18:50 compared with sub 18:00min from the rest of the crew. <br /><br />Does anyone have any suggestions into what kind of training excercises i could build into my program to work on the longer distances? Any suggestions would be greatly appreciated.<br /><br />Also if anyone knows where i could find some guidlines for a boatrace training program? I've found plenty of 2K programs but would like to see what the pros recommend for a boatrace.<br /><br />Thanks,<br />Dave

[[old] RowtheRockies]

Dangerous Dave,<br /><br />Do you start out at the same Pace as them but die off as you get further into the piece or are you starting and maintaining at a slower pace than your crew mates. Either way, sounds like you may be comparable to your team mates in strength but lack in endurance. <br /><br />I am the opposite, it seems the longer the piece the higher my percentage is in the rankings. I slow down less the longer the distance (probably from endurance base of years of running) but lack the strength and power to pull as fast over a short distance as someone who has been rowing for a long timeI am new to rowing but have been a life long runner. The remedy for lack of endurance is some longer pieces and some longer intervals like 5X1000M at your 5K pace or a second to two per 500M faster to develop speed endurance. I'm sure someone with more experience in rowing will chime in soon. <br /><br />Good Luck<br /><br />Rich