SUB 40MIN 10K TIPS

[DJPARKY]

WOW! Thank You all so much for the excellent advice. I shall take it all on board and keep you updated with my progress.

Thanks again, best wishes and stay safe.

Cheers,

David.

[jbhop5857]

Good Day,
Dude, been there. The Pete Plan, in my opinion helps everything HM and below. Although it is for 2k, the steady state and sprints get your confidence up. Also, when your body wants to quit, you really have a lot left, like 60%. Try just starting off at 1:58 and see how long you can go. You may surprise yourself. I am 41 and sure a bunch changes into the 50’s, but I’ve had your BMI, weight, etc. I would also suggest a different goal of 39:40. 2 min/500 is awesome, but if you aim a bit lower, you may end up pleased.

Come to the Pete Plan. 4 cycles, 12 weeks, you will beat it.

Just my .02 and not an expert.

David

[derico]

David - this is also my goal for the current season. Did so in 2017 season but had less time on the ergo since then.

I liked the Peat Plan (using that spelling as it easily goes up in smoke) though prefer to apply the principles more loosely and still see improvements.

Another thing which works for me is to do 10k (or 30 minutes) on reducing 2 sec splits (e.g. 2.10 - 2.02) which after a couple of weeks has become (2.08 - 2.00). This and PP endurance intervals around the 2.00 pace.

Currently I could just about manage 3k at 2.00 pace. In the 2017 season once I nailed the 5k at this pace the 6k & 30 minutes came within the same week and the 10k within the month.

Happy to compare notes along the way - Derek

[Tony Cook]

Hi all,

Today I completed 10k in 42min 29secs. I have been indoor rowing for 2yrs. Any thoughts on what sessions I should do to get under 40mins for 10k before the end of 2020?

I rate at 22 spm.

Cheers

David.

Hi Dave,
I’m new to proper training here too. Similar age and weight as you but 6” taller.
Many more experienced people here providing sound advice but from my experience I found training to my heart rate made me go further/faster on the long pieces. I was hitting just over 40 for the 10k with a faster pace start but then drop off the pace. When I got a heart rate monitor I tried rowing the 10k with a 140 bpm cap. Meant I started slightly slower but maintained the pace an so came in just under the 40 minute mark.