1000m comp for newbies

[Joshua Hobbs]

Just started a 1000m competition with mates. All young men however none of us are rowers. I estimate my 2km time to be around 7:30-7:40. How much faster is a 1000m 500m split than a 2000m 500m split?

[aussie nick]

Paul's law is to add 5 secs/500 every time you double the distance from 500m to 10k.

It's a good starter but it will depend on your physiology and your relative training approach. Eg I'm more of a sprinter and while if you look at the times on my signature you'll see that it pretty much works for me from 1k to 5k, I drop off more between 5 and 10 and there's a bigger drop off from 500 to 1k (and actually I don't think my 500m PR is close to my potential, whereas my 1k is about as fast as I expect to ever get it)

Whereas a distance expert with a huge engine but less ability to generate the watts per stroke needed to smash their sprint times might suffer a slightly smaller dropp off between 2k to 5k and 5k to 10k and beyond

So...finger in the air, all other things being equal, a 7.40 2k should get you close to a 3.40 1k, but you'll never know until you try both and get a lot more trained

[Joshua Hobbs]

Thanks for the good information Nick.

[Yankeerunner]

As Nick noted, you mileage may vary. I've always been skewed to the endurance side of things, being best at the longest distances (up to the full marathon----my limit). At my best my 1K was 2K pace minus 4.4 seconds, and my 500m 2K pace minus 10.4. I'd imagine that a good sprinter would be somewhat different.

[KeithT]

The 1K was always my best distance as far as World Rankings and such. As stated by others how much different the 1K split is to a 2K really depends on if you are better at shorter or longer rows. Paul's laws sort of works for me once I get over 2K but below I see larger changes. The 1K to me also is very even as far as needing speed and endurance. My difference (based on PBs) between the 2K and 1K is a little over 8 seconds per split. Anyway, if you want to do some training to get ready for your friendly comp try some shorter intervals at desired race pace. For instance, if you think your 2K is around 7:30 - 7:40 (1:53ish pace) you may target some intervals around 1:45 pace and have that been an initial goal (3:30). Try doing 10 x 250m with 1'R at 1:45 pace. If you can do that you can prob do that for a 1K (always a good indicator for me). Then try to improve on that. You can also do other intervals but the main idea is to get used to going at the desired pace.

[jamesg]

How much faster is a 1000m 500m split than a 2000m 500m split?

About 6%. You can try a 1k, it's not a killer like the 2k. Warm up well and take it easy for the first 700.

Or a 500m as fast as you can. 1k will be 6% slower than a ½k, and 2k about 12% slower.

However if you're short on endurance, those percentages will be higher.

[Joshua Hobbs]

The 1K was always my best distance as far as World Rankings and such. As stated by others how much different the 1K split is to a 2K really depends on if you are better at shorter or longer rows. Paul's laws sort of works for me once I get over 2K but below I see larger changes. The 1K to me also is very even as far as needing speed and endurance. My difference (based on PBs) between the 2K and 1K is a little over 8 seconds per split. Anyway, if you want to do some training to get ready for your friendly comp try some shorter intervals at desired race pace. For instance, if you think your 2K is around 7:30 - 7:40 (1:53ish pace) you may target some intervals around 1:45 pace and have that been an initial goal (3:30). Try doing 10 x 250m with 1'R at 1:45 pace. If you can do that you can prob do that for a 1K (always a good indicator for me). Then try to improve on that. You can also do other intervals but the main idea is to get used to going at the desired pace.

Thanks mate. 10x250 1R sounds like a great training plan.

[Joshua Hobbs]

I did 18 x 1min on, 1 min off yesterday. Was soaked afterwards, it was real tough .

Distances were below at an average of 1.50.9

284
281
283
283
277
269
271
268
268
269
270
267
264
263
255
261
264
272

Next is 10 x 250 and 8 x 500

[Ombrax]

Is the competition going to be on a set date? If so, how much time do you have?

I wouldn't wait too long to do at least one "really hard, but not insanely hard" 1k, to give yourself a feel for where you are, so you can use that to choose the pace of your workouts going into the big test. Depending on how that goes it will also help you set up your plan for the actual race. (see comment #2 below)

Once you settled on a goal for the competition it's never too early to start thinking about the details of your strategy to get there. Many folks break the 2k down into 500m pieces, and have some sort of plan for each 1/4. You could do the same, but obviously with different distances.

Good Luck

Caveat: I'm no racer, this is just me talking about what I think I'd do.

[Joshua Hobbs]

Forgot to mention, I tried a 1km attempt. Got 3.33. I was feeling weak going into it after a long day and didn't go all out. Quads were burning afterwards though. Deadline is end of the year. I would like to shave 10 seconds of this time, more would be a bonus.