30 mins for 5k

[kerryball]

Hi all,
New to this forum. Been erging for just over 2 months now. I want to try and crack 40 mins for 10k but not sure if this is within my grasp. I am 57 and haven't exercised much for the last few years but used to do a fair amount of running. So far best 10k time is 44:00 but only rowed this distance twice. To break the 40:00 I would need an average pace of 2:00/500m. Can I use the half distance subtract 5 secs off pace to get training levels for shorter distances ie 5000m @1:55/ 2500m @1:50 / 1250m@1@45 / 750m@1:40? Can only do 3 sessions/week. Do I stick with the longer interval sessions and long rows and forget about the shorter stuff. Any advice would be welcome. Thanks.

[jamesg]

The double the distance add 5s (or 7s) pace rule is for personal bests, but no doubt can be used for training too, within reason. You could start the test series at 500m to identify your pace derate.

Using a good stroke, longer work can develop strength and endurance and is done at low ratings, 18-24. Stroke quality is Work, which is Power/Rating.

Short work is done later for speed, before racing, with the same good stroke or better but at ratings 28 to 40.

[Ombrax]

Welcome to the forum, Kerry.

I've found that for me Paul's Law (-5 sec for half the distance or +5s for x2) is a good ballpark estimate for my workouts and have been using it.
(I created an Excel spreadsheet to generate whatever I wanted using the formula.)

You'll find more details and an online calculator here: https://www.enduranceprep.com/pauls-law-calculator/

[MPx]

I'm guessing your title is typo - 30min for 5k is better exercise than not bothering, but is very slow. You need to get down to page 252 of 258 in the 2024 rankings to find such scores. But from the context of your post, you're looking towards a 20 min 5k. A much tougher challenge but very doable with regular training and obviously easier than doing the same pace for twice as far (10k).

A 40min 10k from a 44min starting position is deffo on. However its unlikely to happen any time soon just by continually rowing 10k and hoping you get quicker. Any training plan for 5k and particularly 10k tests will have lots of volume to help you get stronger aerobically - but that takes ages (months to years). This work is done at a pace where you could continue a conversation - there just needs to be a whole load of seat time doing it. But there are definitions for other training zones as well as aerobic and they all make a contribution to overall performance so IMO you should make sure all bases are covered in your programme - not just the long slow stuff. You're still new to the game so have the opportunity for a significant gains if you get your technique right and stick to a regular plan. You could look at the PetePlan 5k as an example of something that might work for you and introduce you to a range of different workout types. https://thepeteplan.wordpress.com/5k-training/

[Dangerscouse]

Hi all,
New to this forum. Been erging for just over 2 months now. I want to try and crack 40 mins for 10k but not sure if this is within my grasp. I am 57 and haven't exercised much for the last few years but used to do a fair amount of running. So far best 10k time is 44:00 but only rowed this distance twice. To break the 40:00 I would need an average pace of 2:00/500m. Can I use the half distance subtract 5 secs off pace to get training levels for shorter distances ie 5000m @1:55/ 2500m @1:50 / 1250m@1@45 / 750m@1:40? Can only do 3 sessions/week. Do I stick with the longer interval sessions and long rows and forget about the shorter stuff. Any advice would be welcome. Thanks.

I'd be cautious about using that as target paces as they are quite ambitious. Are you suggesting just these are just once? If they are you'll have to quite significantly adjust them. For example, 750s are usually x5, 1250s are x4.

It doesn't sound like much difference but when you drop the pace by such an amount even tenths of a second, rather than whole seconds, can be too much. It's a very fine balancing act between glory and gory.

[iain]

In reality most fit people add 3-7S between 1k & 10k per doubling, more if they lack fitness, so you cannot assume 5S. Try https://www.concept2.co.uk/indoor-rower ... calculator
to estimate your pace for any distance from 2 others within this range. The further apart the references the better. However you shouldn't go all out on more than a session or 2 per week, so you might like to adjust it a bit. Also, if doing repeats, you need to reduce, so 5 x 1500 is doable at 5k maximum with 4+ min rest between.