Concept2 Forum

I have a 3x2000 coming up and I am wondering how to go about doing it, like what stroke rate and pace. I am 138lb, 6'0", my 2k PR is 1:56.9.

P.S.- I have bad endurance.


Thanks!

I suspect that it's just a threshold workout... in which case you want to dedicate to a split which you can hold for all 3 sets.

When i do these workouts i do it over 1000m 4 times. my splits are usually 1 or 2 seconds above my race pace. For 3 x 2000m, i'd say 3 or 4 splits above your race pace.

Just remember, whatever you do, keep the same pace on each set.

As for stroke rate... I can't say, go with what makes you move fastest with the least wasted energy. For me, thats a 2000m@31spm .


I'd say hold 1:59.5 for the 3 sets at 30 spm.

ok, thanks , that sounds reasonable, anyone else have a take on this?

When we did 3 x 2k with 8 minutes rest, my average pace for that was about 4 seconds higher split than the 2k I did the following week. And as for the other athletes on my team, it was about the same for all of them. So my 2k, that next week was a 1:45.0 split, and my 3 x 2k average 2k 1:49.0. I went into it thinking 5 seconds above the average, so I was able to negative split it in the last two. Just keep it consistent and bring it down in the last one if you can.

i did the 3x2000m tonight and coach said we had to do it at +10 2k and also we had 3min rest. Of course I went a little lower, i got...

2000m= 2:05.8
2000m=2:04.8
2000m=2:06.0


on the last piece i brought my average split up way too high in the middle of it to bring the slpit down below 2min 6 seconds.

Ben Rea wrote:i did the 3x2000m tonight and coach said we had to do it at +10 2k and also we had 3min rest. Of course I went a little lower, i got...

2000m= 2:05.8
2000m=2:04.8
2000m=2:06.0


on the last piece i brought my average split up way too high in the middle of it to bring the slpit down below 2min 6 seconds.

Ben:

Your coach must have had a reason. I do a 3 x 2K weekly as my Level 2 for the Wolverine Plan. Depending on when your last PB on the 2K was, you should not have had a problem starting at PB + 6 and shooting for just under PB + 5 on the third piece.

10strike

Are you resting only 3 min between intervals?

If so, perhaps you're ready to lower your 2k.

That's another way of saying, I can't do 3x2k at 2k+6 w/ 3min rest.

Tom

I was the one who did the 3x2k with 3 min rest at +6 2k. I did a 2k last week, so no, its not time to lower it. I cant, yet.

Ben--

You're a better man that I am.

I saw that your coach suggested you do 2k+10, and I didn't realize that you'd done 2k+6. I thought 10strike's suggestion of 2k+6 w/ 3min rest looked awful hard.

Turns out you can do it. Not me. Don't even want to think about it.

Tom

TomR wrote:10strike

Are you resting only 3 min between intervals?

If so, perhaps you're ready to lower your 2k.

That's another way of saying, I can't do 3x2k at 2k+6 w/ 3min rest.

Tom

My bad. Didn't see the 3 min rest, only the +10. No, I usually do a quick walk around and a 2:37 1K which tracks to a 6 to 7 minute break. Wouldn't see the reason for only a 3 min break. I want to get rid of the lactate and not lose my sweat. Sounds like a coach who thinks you can build up lactate tolerance, or... he just wants to get them used to the pain. But that's like a LTC once told me in OCS, "Son, no sense practicing to be miserable. When it comes time to do it...you'll know how."

Ben Rea wrote:I have a 3x2000 coming up and I am wondering how to go about doing it, like what stroke rate and pace. I am 138lb, 6'0", my 2k PR is 1:56.9.

Wow, you don't need advice from anyone, since you're doing the 2k in 1 minute and 56.9 seconds!

yyea, he likes giving us a good dose of pain. haha


john, you are silly, my split is 1:56.9!

John Rupp wrote:

Ben Rea wrote:I have a 3x2000 coming up and I am wondering how to go about doing it, like what stroke rate and pace. I am 138lb, 6'0", my 2k PR is 1:56.9.

Wow, you don't need advice from anyone, since you're doing the 2k in 1 minute and 56.9 seconds!

Ben is overly kind in calling you silly. I have read too many of your posts that are unkind or unthinking or simply rude. Ben appears to be nothing more than someone looking for support from a group. What do you do to support and encourage him? You don't. Have you no shame?

Answer: Absolutely not. You are literally an infection on this forum.

Ben Rea wrote:yyea, he likes giving us a good dose of pain. haha


john, you are silly, my split is 1:56.9!

thank you for clarifying, ben... keep up the great rowing!

tennstrike wrote:

John Rupp wrote:

Ben Rea wrote:I have a 3x2000 coming up and I am wondering how to go about doing it, like what stroke rate and pace. I am 138lb, 6'0", my 2k PR is 1:56.9.

Wow, you don't need advice from anyone, since you're doing the 2k in 1 minute and 56.9 seconds!

Ben is overly kind in calling you silly. I have read too many of your posts that are unkind or unthinking or simply rude. Ben appears to be nothing more than someone looking for support from a group. What do you do to support and encourage him? You don't. Have you no shame?

Answer: Absolutely not. You are literally an infection on this forum.

John,

This is very true.
Ben is a 15 year old, and you will the need to do this?


Tom 2k rets 3min can be done in 6 k pace. It would be hard but not uncommen. 6 k pace is 6/7 sec slower than 2k. If not you have to work on your endurence.