5 k ergo time

singlefin · Post by **singlefin** » November 9th, 2008, 4:51 pm

Hi,

I am currently working on trying to get my 5k time down. Currently its 5k at 1.55 splits rate 20 which gives me a time of 19.15. Were doing 5 k testing each month and Id like to get down to the 18. 20 mark. Next month were testing at a rate of 24. I can do an hour on the ergo continuos rating 20 with a split average of 1.59/2-01. I am 75 kilos and around 5ft 10 inches.

We do 2 strength weights sessions a week, 2 days rowing, a circuit sessions and 2 days on the ergo. On the ergo we do 3 by 20 min piece and an hour piece the second day.

I'd really appreciate any tips/info as the rest of the lads in the squad are ahead of me in the ergo and I want to get a good time.

thanks

shane

johnlvs2run · Post by **johnlvs2run** » November 9th, 2008, 5:32 pm

Pick up the rating.

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 10th, 2008, 10:08 am

I agree with John. Even if you don't want to exceed the test's rating often, at least increase your rating to 24. And for some 5-10K pieces, once or twice a fortnight, go for 26-30 spm. Those sessions will make 24 feel slow enough for you to row comfortable and push hard with your legs.

philwhite7 · Post by **philwhite7** » December 10th, 2008, 6:48 pm

You could also try Pete Marston's 5 K version of the Pete Plan.

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

It has helped get my 5K time get close to 18 mins. While this isn't a world class time, it's a huge improvement for me. I'm starting the program over this week (the lite version) and am hoping to hit a 17.45 target 12 weeks from now. Keep me updated with progress and any tips you have.

Phil