New to 5k's-Training for head season in late August

Mattlikespeoples · Post by **Mattlikespeoples** » May 21st, 2009, 1:25 am

Hey everyone,

This past sprint season was my first season of rowing. I felt that a guy of my build (aka very tall, muscular but slightly overweight) was good for the 2k's we were doing but with 5k's coming up in a short while I need some advice on training for them.

Basically, besides just pulling 5k's often, what are some good training tips and techniques for a 25yr/old collegiate rower with little experience.

Also, what is a good fast time that I should be shooting for to be truely competative? Just pulled my second 5k in training today of 17:39.9 but i was so tired afterwards. I feel there's much potential there but i simply need to unlock it.

tdekoekkoek · Post by **tdekoekkoek** » May 21st, 2009, 6:54 am

Do a ton of distance work. Do some long hour or more pieces at low rate. Also do some 30 minute pieces. Then you will want to get your AT down, by doing some AT type work. You can do some 12 minute repeats. Occasionally you will want to just go mad and do a 30 minute to 60 minute piece all out. When it comes closer to head racing season I like to do 5*1500 meters at race pace with only 1: 45 seconds rest between.

You might want to follow one of the prescribed training plans like Pete, Wolverine, etc., but you can also keep it simple. Basically you are going to need a lot of volume.

Good luck!

konarzewski · Post by **konarzewski** » May 22nd, 2009, 7:13 am

As tdekoekkoek so rightly says, focus on volume but if you want something a bit more specific, the Pete Plan has a special programme for the 5K.

http://thepeteplan.wordpress.com/5k-training/

Best wishes for a fast 5K.