Going sub 6:45 before HOCR

[D1Metro]

Hi there, I'm 15 turning 16 in a few days, 140IB last 2k I did was in march and I pulled 7:20 and I want to be sub 6:40 before Head of the Charles comes around, what should I do? I haven't pr'd in over 6 months but I paced it too low and I was lighter back then and I've dropped my split from my normal workouts from then by a lot but now over the summer I don't know where I am and what to do, can anyone give me some advice?

[iain]

I would say start with some workouts to give you an idea where you currently are. So maybe 8 x 500 r2' trying to maintain 1:50 pace for the first 4 and then go faster on the rest if you feel you can sustain it and all out last. Then if that goes well, 4 x 1k at 1S/500m slower than your average. THe latter should give you an average close to that you can do for a 2k.

That said, although I an not familiar with HOCR, in UK the "Heads" are a lot longer than 2k so some work on stamina might be more useful.

It would be helpful to have an idea of your recent workouts including the ratings used and what you have done recently for any longer distances eg 5k.

Best of luck, but a 10S/500m improvement sounds a bit optimistic unless you have a technique error to correct.

[jamesg]

I want to be sub 6:40

Since you know your target, you can do some sums to see what's needed.

200W or more at rate 20 would be a good start. You'll need that stroke, but at 35, in the 2k.

[JaapvanE]

That said, although I an not familiar with HOCR, in UK the "Heads" are a lot longer than 2k so some work on stamina might be more useful.

HOCR is 4702 meters long. I did the on-line version of the race in EXR.

Please note that HOCR is quite a crowded race, so aside being able to row 4702 meters at a pretty intense pace, expect some sprints to overtake before you hit the next bridge.