2K Goal: 6:29

[Program34]

Hey guys!
Okay, so before I go into my goal let me just say that I am 5'11" and 185 lbs going into my senior year of high school. My last PR 2k was in May 2015, in which I went a 6:39. Since I am trying to reach my current goal by October 1st, I have been focusing on doing very short high intensity pieces, such as:

6 x 1:00 on with 2:30 SS in between each sprint piece (1:34 avg split)
10 x :30 on with 1:30 SS in between each sprint piece (1:29 avg split)

Is what I am doing now effective? If not, what erg pieces would leave me better off?

Thanks in advance!

-G

[Bob S.]

This early you need mostly long, moderate pieces to build up endurance - which is essential for a 2k. Then gradually blend in the more intensive interval work.

Bob S.

[hjs]

Like Bob says, most training should be long. In the build up to a race pick up the speed.

Re your speed work, its seems to slow, for a 6.29 you would expect more and faster.

Roughly 10 x 1 min /of on 1 rest should be in 132/33 at least to have a possible 6.29

What do you do as a whole?

[lindsayh]

Hey guys!
Is what I am doing now effective? If not, what erg pieces would leave me better off?
Thanks in advance!
-G

Yes a fast 2k is built on a strong 5k type distance pieces rather than short HIIT. Have a look at the Interactive plan on the ISS site and plug your numbers in there for some ideas and have a look here - plenty of similar threads.
I agree with Henry - those interval paces seem a little on the slow side.

[hjs]

Hey guys!
Is what I am doing now effective? If not, what erg pieces would leave me better off?
Thanks in advance!
-G

Yes a fast 2k is built on a strong 5k type distance pieces rather than short HIIT. Have a look at the Interactive plan on the ISS site and plug your numbers in there for some ideas and have a look here - plenty of similar threads.
I agree with Henry - those interval paces seem a little on the slow side.

Ps a 6.30 erger roughly needs a 17.30 k.

[Cyclingman1]

Oct 1 is less than 2 months away. LSD is not going to help now. You are correct in focusing on speed work. However, don't forget distances up to 5K. 2K needs speed and endurance. I think your 30sec and 1 min times are close -maybe take a second off. A lot depends on whether you are a speed guy or a distance guy. If you are a distance guy those times are not bad. If you rely on speed and then holding on, then, yes, you need to be considerably faster. 6:29 is 1:37.25. I think that 5K should be done no slower than 6sec or 1:43.25. That is 17:12.5. You have not mentioned a 5K time. That would be informative.

[jamesg]

Suggest you do the last eight weeks of a 26 week Interactive; with paces and sessions/week based on what you've done already, including the 6:39.

http://indoorsportservices.co.uk/training/interactive

[christopherregisryan]

Are you rowing with a team this Fall? If so, your coach will probably have you doing endurance work for the fall head races. That means you really only have a couple of weeks before practice starts. I would focus on doing longer steady state work and mix in some intervals at 5k pace (e.g., 5x1.5k w 5min or 4x2k w 5mins) to get ready for the season. If you are just focusing on the erg, you might consider The Pete Plan for the coming 8 weeks (allowing 1 week to taper before you test). Either way, good luck with your goal! Are you trying to get recruited to row in college?

[ArmandoChavezUNC]

What is your MAIN focus/goal?

If it's going 6:29 on a 2k by October 1st, then do a lot of interval work.
If it's maximizing your speed in the long term then do a lot of SS with interval worked mixed in.

Sometimes a short-sighted goal like breaking a given score on a test can be nice if you achieve it, but try to keep in mind the bigger picture - it's not what's best for your long term improvement.

[Program34]

Like Bob says, most training should be long. In the build up to a race pick up the speed.

Re your speed work, its seems to slow, for a 6.29 you would expect more and faster.

Roughly 10 x 1 min /of on 1 rest should be in 132/33 at least to have a possible 6.29

What do you do as a whole?

I'm sorry, do you mean what do I do as a whole, as in the whole workout?

[Program34]

Are you rowing with a team this Fall? If so, your coach will probably have you doing endurance work for the fall head races. That means you really only have a couple of weeks before practice starts. I would focus on doing longer steady state work and mix in some intervals at 5k pace (e.g., 5x1.5k w 5min or 4x2k w 5mins) to get ready for the season. If you are just focusing on the erg, you might consider The Pete Plan for the coming 8 weeks (allowing 1 week to taper before you test). Either way, good luck with your goal! Are you trying to get recruited to row in college?

Yes, I was planning on finishing out my fourth year of club rowing this year. Okay, I'll definitely take a look at it!

Originally I was planning on rowing Division I, but recently I had a change of heart. I think instead I'll start swimming in college. The primary purpose of getting my goal time by October 1st was because the first of every month we do a 2k test, and I wanted to break 6:30 before a fellow rower does. (He's currently at 6:33)

[Program34]

What is your MAIN focus/goal?

If it's going 6:29 on a 2k by October 1st, then do a lot of interval work.
If it's maximizing your speed in the long term then do a lot of SS with interval worked mixed in.

Sometimes a short-sighted goal like breaking a given score on a test can be nice if you achieve it, but try to keep in mind the bigger picture - it's not what's best for your long term improvement.

My main goal, as I reiterated to christopherregisryan, is to beat my friend at breaking 6:30.

I know October is only a few months away. I would LIKE to break 6:30 by then, however, I know that not everything goes according to plan so I'll just work my hardest every day and I'll just see where that gets me.

[Program34]

This is also just a general message towards everyone who posted on this thread.

Thank you all so much for your comments, I definitely did not consider 5ks to be a part of the equation. Tomorrow I'll erg a 5k and I'll definitely make sure to post it on this thread.

I also appreciate those of you who have included additional links, I'm checking them out as I type this.