How much can I improve my 2K time in 3 months?

[jackarabit]

I should have referenced James' rec of 5-10k per week. I am now. Typo? 5k per week is what? Half hour more or less? I haven't seen a recommendation for general cardio-pulmonary fitness that recommends less than 30' 3 times per week. Jack

[hjs]

I should have referenced James' rec of 5-10k per day. I am now. Typo? 5k per week is what? Half hour more or less? I haven't seen a recommendation for general cardio-pulmonary fitness that recommends less than 30' 3 times per week. Jack

I got a 6.14 on the three erg sessions a week. 10/15k per week. Only At work plus 3/4 times weights. Far form optimal but guys who think doing weights can help you, have no clue what doing serious weightwork is.

[jackarabit]

Can your progress be taken as typical and commonplace, Henry? Or are you off the curve (statistical outlier)? Jack

[G-dub]

Or try this program. You can make it work for however many days a week you want and for how long until you want to do a 2K
http://therowingcompany.com/training/interactive

[hjs]

Can your progress be taken as typical and commonplace, Henry? Or are you off the curve (statistical outlier)? Jack

It sure can. Erging is in the first being overal fit, guys who come from an other sports often do well right away. You look at from a being non active perspective. I don,t think A young guy should start doing erging only. There is so much more you can and should do.

[Bob S.]

I should have referenced James' rec of 5-10k per week. I am now. Typo? 5k per week is what? Half hour more or less? I haven't seen a recommendation for general cardio-pulmonary fitness that recommends less than 30' 3 times per week. Jack

When I look at that post I see 5x10k - a tad different from 5-10k wouldn't you say?
Bob S.

[G-dub]

Can your progress be taken as typical and commonplace, Henry? Or are you off the curve (statistical outlier)? Jack

It sure can. Erging is in the first being overal fit, guys who come from an other sports often do well right away. You look at from a being non active perspective. I don,t think A young guy should start doing erging only. There is so much more you can and should do.

This is important and where messages get crossed. The OP didn't say he wanted to compete against the best, he just said he wanted to get faster. He seems to want to do so while also working on his strength and his overall shape. I would think that weight training should be part of every fitness program - even if competition was the goal. The question comes down to creating the right balance for what you are wanting to achieve. But even still, I would bet with more aerobic conditioning of any sort he would show faster times (obviously erging would be the best way to get more fit since he would be training his technique and specific movements too)

[jackarabit]

Thanks Tad--I mean Bob. Yep, I had to dash and I saw dash. I stand corrected on this and the other count--blinkered perspective. Mea gulpa. Don't worry yourself over you know what Bob wink wink. Checking to see if Doug's on patrol

[f2d]

Well, after looking through all the advice, I think what I'll do is stick to my 3 days / week strength and do the double pete for the other 3 days, since the double pete is pretty much the volume I'm doing now for erging, only I do it for 2 days instead of 3 (and the pete is a bit more intensive of a program). I'll do that and see how I feel. I don't think doing just erging is appropriate for my goals (since I'm not looking to get competition level scores), and I'm not in a particular rush to bring the splits down. I was just wondering what I can realistically expect in a given time frame so I can set some kind of goal.

There was a period of time when I did 6 days of strength and 2 days of cardio per week, and I did that for about 6 months until I was really burned out, and that was when I was in really crappy shape (it was a few months after I quit a drug problem I had), so I don't see a problem with handling this workload for a period of time.

As far as pain doing a 2K sprint, shouldn't that be expected? If you're not keeling over when you're done then it probably wasn't your best effort.. I pretty much accept the fact that when I do it I'll be going to a special kind of hell for the 7 minutes + 10 - 20 minutes afterwards.

[hjs]

Well, after looking through all the advice, I think what I'll do is stick to my 3 days / week strength and do the double pete for the other 3 days, since the double pete is pretty much the volume I'm doing now for erging, only I do it for 2 days instead of 3 (and the pete is a bit more intensive of a program). I'll do that and see how I feel. I don't think doing just erging is appropriate for my goals (since I'm not looking to get competition level scores), and I'm not in a particular rush to bring the splits down. I was just wondering what I can realistically expect in a given time frame so I can set some kind of goal.

As far as pain doing a 2K sprint, shouldn't that be expected? If you're not keeling over when you're done then it probably wasn't your best effort.. I pretty much accept the fact that when I do it I'll be going to a special kind of hell for the 7 minutes + 10 - 20 minutes afterwards.

Bad idea, The PP is roughly 50/60 a week, you are now doing that in two days and only row just below 8 min? something must be really wrong.
You need more quality, for a guy you age/height, your fitness/strenght is below par.

[f2d]

Well, after looking through all the advice, I think what I'll do is stick to my 3 days / week strength and do the double pete for the other 3 days, since the double pete is pretty much the volume I'm doing now for erging, only I do it for 2 days instead of 3 (and the pete is a bit more intensive of a program). I'll do that and see how I feel. I don't think doing just erging is appropriate for my goals (since I'm not looking to get competition level scores), and I'm not in a particular rush to bring the splits down. I was just wondering what I can realistically expect in a given time frame so I can set some kind of goal.

As far as pain doing a 2K sprint, shouldn't that be expected? If you're not keeling over when you're done then it probably wasn't your best effort.. I pretty much accept the fact that when I do it I'll be going to a special kind of hell for the 7 minutes + 10 - 20 minutes afterwards.

Bad idea, The PP is roughly 50/60 a week, you are now doing that in two days and only row just below 8 min? something must be really wrong.
You need more quality, for a guy you age/height, your fitness/strenght is below par.

No, I'm doing 25 - 30K of rowing in 2 days and have only been doing it consistently for 3 months since I got my own erg; if I do it for 3 days then it'll be 45K / week.

Assuming I do 10K for the steady pieces, pete looks to be on average about 5K for the speed pieces.

[hjs]

No, I'm doing 25 - 30K of rowing in 2 days and have only been doing it consistently for 3 months since I got my own erg; if I do it for 3 days then it'll be 45K / week.

Assuming I do 10K for the steady pieces, pete looks to be on average about 5K for the speed pieces.

You forget about the warm up and cool down stuff.

[jackarabit]

Roughly correct for speed sessions; endurance intervals longer at av. 7.5-8k. For me, it adds up to 60k per week including interval rest meters, warmup and down, and recovery day pieces 8k or greater. Second week of Dub's Pete Plan thread, couple of us did the HM as hard distance session and totaled out to 80k. Jack

[G-dub]

I'm not going as long as I should on the distance pieces on the Pete Plan and still getting 45-50K per week.

[f2d]

No, I'm doing 25 - 30K of rowing in 2 days and have only been doing it consistently for 3 months since I got my own erg; if I do it for 3 days then it'll be 45K / week.

Assuming I do 10K for the steady pieces, pete looks to be on average about 5K for the speed pieces.

You forget about the warm up and cool down stuff.

My warmups are usually just some stretching and an easy 500 meter row.

I don't really do cooldowns at all.