Advice on rowing/running schedule

[penkethj]

Hi all,

Just looking for a bit of advice. I’ve always done a lot of endurance sports, mainly running and cycling. I’ve got a concept2 rowing machine so have dabbled with a bit of rowing here and there but have never done loads.

I have literally this week just started the Beginner Pete Plan. Aiming to do the 5 sessions each week and slowly build a much better rowing base increasing fitness and speed.

However I still want to run 3 times a week. As that makes 8 sessions in total that means doing a row and a run 1 day a week. Or potentially 2 days a week if I want to have a day off.

My long runs each week are anything between half marathon and marathon distance. The shorter runs tend to be between 6-8 miles.

This week I have done two days where I have rowed first and then ran after. It has felt ok but now I’m at the end of the week I do feel quite tired. Also having to fit this in around a full time job and my family which having two young sons keeps me busy!!

I suppose my question is for anyone that has been in a similar situation. Would you row first then run? Or the other way round? Or not try to do both on same day and drop a session?

Be interested to hear your thoughts. Thanks

[jcross485]

My $.02 - I always row first and run after if doing both in the same session.

Rowing and running will both build a good aerobic base that has carry over, however you still need to do both in order to be in sport specific shape.

That said, I would cut run volume down a bit as you already have that fitness from the sounds of things and focus on building up row volume while still touching on the run.

How would I go about doing that personally? Row --> Run "bricks" on the more steady state days of the BPP, one long run on an off day of rowing, and one day completely off.

Because you are going into the brick runs on tired legs, you won't need the full volume on the run that you're accustomed to, and you can use one day a week to do a long run to make sure fitness and durability is there.

I would leave the higher intensity BPP days as row only so you really can focus 100% of the effort on the row without worrying about having to run after.

I think there 5 sessions per week on the BPP; I personally would do something like this (using Week 2 of BPP for an example):

5500m SS ----------------------> 5k run (Z2)
4 x 750m / 2min rest
5500m -------------------------> 5k run (Z2)
[20min] ------------------------> OPTIONAL 3k run (Tempo effort)
[3 x 8min / 2min rest]
LONG RUN
OFF

Your run volume will be considerably lower but you have to account for the additional load from the rowing.

As with anything, there's only so much you can add without starting to take away. If you were running say 30 miles a week and then want to row a full 5x a week, thats a considerable increase in training load.

You will need to reduce run volume to compensate but as long as you're touching on the run a few times a week, you shouldn't lose too much run fitness (if any) because you are still getting a stimulus from rowing. The above would give you 3-4x runs a week, shorter than what you're used to in each, but still a bit of a stimulus.

Personally, as I have built up my steady state sessions to generally be between 12k-18k on the erg, my row/run bricks generally have the run portion as about 50% of the row distance because like you, I have a wife, two boys, career, and other things I do. 12k row --> 6k run, 15k row --> 7.5k run, etc.

[Elizabeth]

I'm not currently doing this, but have before. Advise, in no particular order:

Take a full rest day each week. Also, with the training volume, you will need to be pretty dialed in on nutrition and prioritizing sleep.

If the running is so that you can also race, zero hard running sessions will hit you hard in a race. Been there, done that. My race times were still okay, just a tad slower than if I was focused on running, but I felt super beat up afterwards.

Schedule a maximum of 2-3 hard sessions across both modalities. If any of your running is hard, then you may need to cut one of the higher intensity BPP sessions, or do it at a pace where it keeps your heart rate more in zone 2 out of 5 (or however you're tracking this).

Two-a-days can work, as can brick sessions. I've done both. I feel like two-a-days are easier to recover from than a long brick. You can always try both and see what works best.

When I was doing bricks with erg and running, I would run first, erg second. Reasoning: in hot weather, you hopefully get out for the run before the day gets too hot. In cold weather, you don't hit the situation where you're getting sweaty inside on the erg before you hit the cold air. More recently I've rowed first (on the water, with a team, so that part isn't flexible) and then a few hours later run (more flexible). I don't think there's really a right or wrong answer here.

[Gustel]

I also run and row, but both not very competitively. I have normally only one day on which I do both. On this day, I run first a 10 k, which includes a faster 5k, and then row my short intervals. This is one of my two hard days of the week. The other days I either row or run. One day is a rest day.

[Spinal]

I've experienced the drop in performance which Elizabeth explained above so if I have a race coming up I keep the 'key' sessions in running & rowing and drop some of the excess volume. I find it's also easier to forget about a traditional weeks training and use 8,9 or 10 days if necessary.