SUB 40MIN 10K TIPS

[DJPARKY]

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.

[Cyclist2]

You don't state your age, weight, etc. that would allow us to gauge how that time stacks up or how much faster you might go.

In general, lots of meters, most at low rates like you've been doing. Concentrate on good form, staying relaxed, breathing smoothly. For the actual PB effort, you want a little higher stroke rate, say 28, to keep the force on each stroke a little lower. Cutting 2.5 minutes off is not trivial, good luck!

[DJPARKY]

Hi Mark,

Thanks for the reply. I am 54yrs old, 103kg, Ht. 1.82m, BMI 31.

Cheers,

David.

[Gammmmo]

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.

What's your training been like up to now? First thing that stands out is...do you want to address your BMI?

[Carl Watts]

Almost identical stats to mine. If your fit a 40min 10k is just a training pace row not a PB.

You need a lot of training and a few harder rows. Its pure fitness.

Dont worry about your BMI its a total bullshit metric your better off just taking a waist measurement or checking what size your jeans are. Start getting worried if your jeans have a waist size greater than 36 inches. If so you need less fat and more muscle.

[winniewinser]

One thing I did when first starting out was to build up to it in 1k increments...i.e. row 5km in under 2:00 pace, then 6km, then 7km, then 8km etc etc that would build up for resistance to staying under 2:00 pace.

[hjs]

Almost identical stats to mine. If your fit a 40min 10k is just a training pace row not a PB.

You need a lot of training and a few harder rows. Its pure fitness.

Dont worry about your BMI its a total bullshit metric your better off just taking a waist measurement or checking what size your jeans are. Start getting worried if your jeans have a waist size greater than 36 inches. If so you need less fat and more muscle.

Sure being Fat is usefull...

If your bmi is high and you have small waist it does not matter. If like Carl bmi is high and waist is big, you simply are obese. Which in itself is fine, but healthwise and fitnesswise it only has negatives.

Re 10k, do long relative easy sessions, but every 4th one should be hard. Do intervals, alternate shorter and longer intervals.
Think 20x 500 rest 1, and 5x2k rest 5.

Other sessions 10/12k a good bit above 10k pb pace.

Think you will be sub 40 soon.

[Carl Watts]

BMI is a waste of time it doesnt take into account your body composition. Its purely a height weight calculation. Your better off with some body fat scales or a simple tape measure. Guys just throw on fat first in the guts so by simply using a tape measure is the go.

Just looking at the OP stats its clear that his body fat is likely to be too high. If he posts a waist measurement it will be obvious.

[max_ratcliffe]

A 40min 10k is pretty decent IMO. It is a 75% effort for 50-59yo HWT men.
Very few in that age group would train at that pace, at least not for their steady state.

It's been my grail target for a while, albeit one I'm not working towards ATM.

[hjs]

BMI is a waste of time it doesnt take into account your body composition. Its purely a height weight calculation. Your better off with some body fat scales or a simple tape measure. Guys just throw on fat first in the guts so by simply using a tape measure is the go.

Just looking at the OP stats its clear that his body fat is likely to be too high. If he posts a waist measurement it will be obvious.

If some is above 100kg and that is a with a lowish bodyweight % it never ever possible to pull not sub 40.
Re op, not wanting to put you down or anything, just saying you have plenty if room to improve.

[lindsayh]

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 David
40' for 10k is a really good goal and ambitious but reachable I guess. You have gone beyond the "newbie gains" stage so onwards and upwards with hard work is needed as it is all about the fitness. Make sure your technique is good and solid.
As above - meters and more meters in a variety of ways. Long and steady 45' or 3x 18'/2'R shorter intervals like 3/4x 13'/2'r, 5x 8'/2'R at say 10k pace and below. The LSS could be around 2:15ish and the faster ones adjust as you get better at it.
The sr22-24 is good for training the stroke and the goal of 28 for the 10k TT is how you will get faster

[mict450]

...Your better off with some body fat scales or a simple tape measure....

I remember reading years ago that Clarence Bass, body builder, tracked his weight measurements daily. If he noted any minuscule increase, he would make changes to his diet & training immediately to erase the surplus. I also recall he was quite a fan of C2. He must be in his 80's....wonder if he's still involved?

[ampire]

...Your better off with some body fat scales or a simple tape measure....

I remember reading years ago that Clarence Bass, body builder, tracked his weight measurements daily. If he noted any minuscule increase, he would make changes to his diet & training immediately to erase the surplus. I also recall he was quite a fan of C2. He must be in his 80's....wonder if he's still involved?

His site is still active but I don't know if he is still rowing. cbass.com

For training a 40 minute distance, do a good amount of distances each week between 5K and 10KM at higher intensity, 5ks, 30 mins etc., but also an even greater amount of time doing a lot of 60 to 90 min rows at a lower intensity to improve aerobic fitness. You could break the longer low intensity rows into 30 or 45 min intervals on with 2-3 min rest to get a drink, stand up, etc.

[mict450]

I HATE this spell checker. It was supposed to read "waist" NOT "weight" measurement.

[mict450]

Thanks for the link. I looked through briefly.....as of 2018, he was still erging & also using a skierg. He was on a Model B with a PM I didn't recognize. I like that...if it ain't broke, why change?