5k test tomorrow any pacing advice?

[Scott Lewis]

Yeah it's not happening. Thanks for advice though and sorry to waste your time. Going to a training camp this weekend and it's 5k so I'll get some good training in anyway. Do you have a good suggestion for a 5k predictor workout?

[JerekKruger]

I'd row a 5k at a pace that you're confident you can achieve but that's still challenging, perhaps 1:58. Depending on how you feel towards the end of this piece you could speed up a bit in the last 1k, or even the last 2k if you're feeling really good. This isn't so much a predictor as it's a confidence booster: if you've got a sub 19:40 in the bank, particularly if it wasn't that hard, then when it comes to doing a sub 19:30 TT it'll feel a lot less intimidating.

Beyond that, as a Pete Plan veteran I quite like 4x2000m/5r. If I can row that session at a given pace then I can be relatively confident that I can row 5k at that pace too.

[Scott Lewis]

Thanks Tom. I'll try that next time I'm on the erg. It's quite difficult to do as the only time I can get my hands on an erg outside of training is in PE at school. The only convenient day to do that is Friday as I have training already on Tuesday when my other PE session is. Anyway if I try it it won't be until next Friday.

[Scott Lewis]

Finally did a 5k. This was a conservative effort and I think dropping a split off of this could be achievable in a proper test environment.
Final: 19:25.4 1:56.5/500m. 24 s/m

03:54.7 1:57.3/500m. 24 s/m
03:55.6. 1:57.8/500m. 24 s/m
03:54.5. 1:57.2/500m. 24 s/m
03:53.3. 1:56.6/500m. 25 s/m
03:47.2. 1:53.6/500m. 26 s/m

Thoughts opinions. Advice on pacing for the real thing (no idea when that is). Pretty happy that I beat my target on a conservative effort by almost 5secs. Should I up the s/m?

Thanks

[hjs]

Finally did a 5k. This was a conservative effort and I think dropping a split off of this could be achievable in a proper test environment.
Final: 19:25.4 1:56.5/500m. 24 s/m

03:54.7 1:57.3/500m. 24 s/m
03:55.6. 1:57.8/500m. 24 s/m
03:54.5. 1:57.2/500m. 24 s/m
03:53.3. 1:56.6/500m. 25 s/m
03:47.2. 1:53.6/500m. 26 s/m

Thoughts opinions. Advice on pacing for the real thing (no idea when that is). Pretty happy that I beat my target on a conservative effort by almost 5secs. Should I up the s/m?

Thanks

If possible up the rating, although given your height ?
Pacing, think going off around 1.55 would be ok, I like to see the 4th k as the slowest.

[JerekKruger]

Yeah, the speed of the fourth and fifth kilometre definitely suggest you could go faster, but for a practice run I think you did the right thing in pacing it fairly conservatively.

If you can rate higher then it should make you faster. That said, my best 5k and 6k were both done at an average rate of 25SPM so perhaps it's not such a bad rate for people of our sort of height.

[Scott Lewis]

Thanks, yeah Tom I find if I up the rate too much I crash out a bit. I reckon 25-26 s/m is probably where I want to be at. I usually rate 27-29 on my 2k but anything longer and it goes down to 24-26.
Hjs, I think that 1:55 would seem reasonable if I pushed it pretty hard. That would be good because it would mean that I am close to or even below a sub 7:15 2k.
Using this what do you reckon a 30 rate 20 could be?
I am close to getting my own erg which should be good as then I could do more SS work and really build my aerobic base. what

[hjs]

Thanks, yeah Tom I find if I up the rate too much I crash out a bit. I reckon 25-26 s/m is probably where I want to be at. I usually rate 27-29 on my 2k but anything longer and it goes down to 24-26.
Hjs, I think that 1:55 would seem reasonable if I pushed it pretty hard. That would be good because it would mean that I am close to or even below a sub 7:15 2k.
Using this what do you reckon a 30 rate 20 could be?
I am close to getting my own erg which should be good as then I could do more SS work and really build my aerobic base. what

If......

You pull a 1.55 5k, your 30 min free would be 1.58 ish. Based on that 30/20 maybe 2.01/02?

But again given your age, don,t focus to much on current pace, but train well, eat well etc. You will improve a lot and how you grow and develope is difficult to say. At some point that will go fast. Certainly when you start to fill out your frame a bit. Sub 7 will pretty soon be easy.

[Scott Lewis]

Thanks hjs. Yeah I want to fill out. I've got the height but not the strength. Not sure I'm gonna stop growing up the way any time soon. But hopefully I'll grow out the way soon.