Goal 5k sub 18:00. Pacing 30r20 and 4x1500m. Newbie

[n1x0n]

Hi, I've been rowing for about 2 month with 1-2 sessions a week. My goal is to go under 18:00 in 5k. I did try 5k 2 years ago ending up at 19:08.
I've basically done some 30r20 and a couple of 4x1500m session. What average pace should I aim at to be able to hit sub 18:00 on these sessions ?
I only have 2 session a week to spare to rowing, is there any other good session for 5k ?

Last 5-10min in my 30r20 session usually ends up i mid TR zone while last interval ends up high in AN zone totally beaten at the end.

30r20
15-Feb 18-Feb 20-Feb 3-Mar 15-Mar 20-Mar
02:02.8 02:03.5 02:01.6 02:00.6 01:59.6 01:58.6

4x1500m
29-Jan 1-Mar 8-Mar
avg/500m 01:52.2 01:50.0 01:48.6
avg/500m 01:51.7 01:49.3 01:48.0
avg/500m 01:51.8 01:49.1 01:48.8
avg/500m 01:53.8 01:48.0 01:47.8

avg 01:52.4 01:49.1 01:48.3

Rgs

[DSB]

Not sure if this is an old answer or not but i'll answer.

30r20, has no bearing on 5k time, but good to reinforce fitness and build stroke power.

In terms of an 18min 5k, you need to be doing 4x1500m in 1:46ish pace. 5x1500m at 1.47 dead or under. For a sub 18min, you need to hit the 3k mark at 10:50-52 mark to give your self a chance of a breather in the penultimate 1k, and a faster last k.

[Carl Watts]

The 5K in Sub 18 minutes is a pretty tough row.

Not sure I could do it now even with all my 30 minute training rows 5 days a week at 1:58 pace R18. Would probably need to be at like 1:55 pace R17 to eat it. Did a few strokes at 1:48 at the end of the 30 minute at R19 the other day as a "Sprint Finish" and it killed me.

[n1x0n]

Thanks for input. Is there any other good sessions aimed for 5k ? I only have 2 session a week to spare at rowing.
I did a 4x1500m session (yesterday) first since a posted this thread a month ago. I need more consistency going forward I guess. I had the same total split time but not ideal split since last two I was to fatigue. I've done 30r20 once a week to work on my stroke rate and power. What HR zone should 30r20 session be in ?

Avg spm around 30
01:47.9
01:47.3
01:48.3
01:49.9

Rgs

[adkerg]

The Level 4 march continues, today after a 1k warmup:
180/188/184/188



Again, consistently just a touch faster than projected, finishing 23m over total.

-- Mike

[adkerg]

Whoops -- that was meant for the What Training have you done Today thread...

sorry!

-- Mike

[dnf0929]

Some typical 5k interval sessions are 12x500, 10x600, 8x750 and 6x1k all with 1:00 rests. You will probably be a bit faster than projected 5k pace on the 500, 600 and 750's with the 6x1k being a pretty accurate predictor of 5k pace. Longer intervals like 5x1500 and 4x2000 with 5:00 rests are also pretty closely related to 5k pace.

[Edward4492]

Agree 100% dfn, The (6) x1000m is particularly nasty if you go out too hot on the first one or two.

[n1x0n]

Did try the 8x750m 1r couple of days ago with the following split avg 1:48.7, hade a little trouble finding correct pacing.
1:48.6 1:48.2 1:48.5 1:48.2 1:48.2 1:48.9 1:49.6 1:49.6

Session felt harder than 4x1500m 5r but with pretty much same avg speed as 8x750m 1r as end result.

[n1x0n]

Have not been rowing much lately but tried the 4x2000m 5r for first time yesterday and it felt pretty hard with avg: 01:50.2. Manage to increase every split so that's positive pacing. Perhaps should started with a bit faster pace.

01:52.6
01:50.2
01:49.4
01:48.6

Rgs

[n1x0n]

Was aiming for 30 min r24 around 1:52/500 but stopped at 5000m and 18:35, broke my old 19:08 PB so pretty happy.
Could possibly go faster gearing up I guess. Sub 18:00 does not feel unrealistic in a couple of month.

61X-PT3i9ZBnu_FBIBVWcVxYuCqvTufPPxX4V9jdNRo-1988x2048.jpg (59.06 KiB) Viewed 11777 times