what 5K to be able to have a shot at a 7min 2K?

thejoker · Post by **thejoker** » March 30th, 2007, 8:26 am

as above. Was wondering what sort of 5k time you need to be pulling to have a realistic shot at a sub7min 2k.

Current 5k best (not really an all-out effort) is 18:50. The last 2k i did was about 1 month ago 7:13 when my 5k was 19:20ish

I'm 21 and weigh 72kg (if this is relevant)

thanks,
thejoker

Ray79 · Post by **Ray79** » March 30th, 2007, 8:46 am

I would guess you would want to be in around 18:40 5km, 18:30 to be sure, to get sub 7mins for 2km.

Tyn · Post by **Tyn** » March 30th, 2007, 11:39 am

Ray79 wrote:I would guess you would want to be in around 18:40 5km, 18:30 to be sure, to get sub 7mins for 2km.

Yep!

Your goal for the 5k would be a pace around 1:50/1:52

To get your 2k!

You CAN DO it!!!!

Nosmo · Post by **Nosmo** » March 30th, 2007, 1:11 pm

If you knocked 30 seconds off your 5K, you should be able to knock 13 seconds off you 2K, assuming your 7:13 and 19:20 2K and 5K times were at a similar effort. Since you indicated that you can probably go faster then 18:50, the 7:00 minutes sounds very do able. Make sure you do the first 500 no faster then 1:46, then do the second at 1:45 and from there see how you feel

TabbRows · Post by **TabbRows** » March 30th, 2007, 3:28 pm

Search for "Paul's Law" or "rowing calculator" in this forum for more details. Essentially the rule is: 5 seconds less for every doubling of distance. you can back into that from a 5 K time.

Here's "Toby's" excel formula from an earlier thread this year.

There is "Paul's Law." Plug this into Excel:

=5*((LN(X/2000))/(LN(2)))

Where X=the distance for which you would like to know your predicted split time. Output is the split time difference relative to your 2K time. For instance, if you set X=10000 you will get 11.6, which predicts that your 10K split time should be 11.6sec/500m above your 2K split.

If you don't have a 2K reference time you can change the denominator to some distance for which you do have a reference, then the output split will be relative to the new distance in the denominator.

The slope term (5 in the equation above) apparently depends on your relative strength and endurance; greater than 5 if strength>endurance and less than 5 in the reverse case. If you have two reference values you can calculate your own personal slope term, of course. My slope is a bit less than 5.

johnlvs2run · Post by **johnlvs2run** » March 30th, 2007, 4:49 pm

7:00 for 2k is the equivalent of an 18:02 for the 5k.

Neb154 · Post by **Neb154** » March 30th, 2007, 8:39 pm

According to the lactate training band / pace calculator i have, 18:41.2 should do it.

svinci · Post by **svinci** » April 1st, 2007, 9:28 am

I am going to have to disagree with what everyone is saying here. People i know have pulled 6.55 2km's while pulling a 19.10 for 5000m and some have even been up around the 19.30 mark. Basically it varies for each person and depends on what your stregnth is: aerobic or power?

Dickie · Post by **Dickie** » April 1st, 2007, 10:36 am

svinci wrote:I am going to have to disagree with what everyone is saying here. People i know have pulled 6.55 2km's while pulling a 19.10 for 5000m and some have even been up around the 19.30 mark. Basically it varies for each person and depends on what your stregnth is: aerobic or power?

I have to Agree with this. My best 5k this year is 18:53.8 and my 2k is 6:59.3

Fred Dickie

chgoss · Post by **chgoss** » April 1st, 2007, 2:31 pm

Dickie wrote:
svinci wrote:I am going to have to disagree with what everyone is saying here. People i know have pulled 6.55 2km's while pulling a 19.10 for 5000m and some have even been up around the 19.30 mark. Basically it varies for each person and depends on what your stregnth is: aerobic or power?
I have to Agree with this. My best 5k this year is 18:53.8 and my 2k is 6:59.3

Fred Dickie

Interesting, my best 5k is 18:24.. I can pull 2x5k with a 5 minute rest, at 22-24SPM with both intervals under 19..
My best 2k is 6:59.6, and it was a killer.

Seth · Post by **Seth** » April 2nd, 2007, 10:21 am

Hi, this is my first post, yay!

What i really want to know is how you people get 1:52 times, i row on a model D in the gym, on setting 4 and cant seem to get anywhere near these times and i wouldnt say i am particually unfit.

Any advice?

For the record, i am going to try and pull a 2k tonight, normally i just row for 30-50m and see how far i can go, did my first 10k on saturday at 51:49.

Edit - im 24, 5"10 162lbs.

Bob S. · Post by **Bob S.** » April 2nd, 2007, 10:26 am

Seth wrote:Hi, this is my first post, yay!

What i really want to know is how you people get 1:52 times, i row on a model D in the gym, on setting 4 and cant seem to get anywhere near these times and i wouldnt say i am particually unfit.

Any advice?

For the record, i am going to try and pull a 2k tonight, normally i just row for 30-50m and see how far i can go, did my first 10k on saturday at 51:49.

Edit - im 24, 5"10 162lbs.

Have you had any instruction on proper technique? It can make a lot of difference. Note that the average gym instructor knows nothing about proper use of the C2 indoor rower. If you can find a regular rowing club in your area, you will have a better chance of getting it right.

Seth · Post by **Seth** » April 2nd, 2007, 12:40 pm

Just been to the gym, 8k in 37 mins.

last 2000m split 8:24.

Thats poor isnt it?

coggs · Post by **coggs** » April 2nd, 2007, 12:54 pm

>That's poor isnt it?<

Not as poor as not trying at all.

Bad news, not particulary fast. Good news, inprovements will come fast and furious if you keep at it. I remember the snail like 1K sprint I pulled the day I got my erg last September. I just did a half marathon at a faster pace. I also finished in the top half of my age Division at CRASH B's - so stick with it and enjoy watching the numbers come down.

What's discouraging is when you reach a fitness level by working your a** off and find your improvments come less and less frequently and by miniscule amounts. I'm happy to drop a second here and there every now and then, and I mean in overall time, not pace per 500M!

Nosmo · Post by **Nosmo** » April 2nd, 2007, 3:30 pm

Seth wrote:Hi, this is my first post, yay!

What i really want to know is how you people get 1:52 times, i row on a model D in the gym, on setting 4 and cant seem to get anywhere near these times and i wouldnt say i am particually unfit.

Any advice?

For the record, i am going to try and pull a 2k tonight, normally i just row for 30-50m and see how far i can go, did my first 10k on saturday at 51:49.

Edit - im 24, 5"10 162lbs.

Like Bob said, it is probably technique. What parts of you are tired after a workout? Is it your arms and back only or do your legs hurt also? Are your hands level throughout the stroke or do you lift them over your knees on the drive and recovery?