Rowing 2K sub 7 min or running 10K flat sub 40 min?

[Griparn]

These are two of my goals I want to achieve. As the season for running is now I will focus more on the running and I plan to do rowing intervals to increase tolerance of lactic acid. Anyone else having experience with goals like this? Would the running benefit more from longer rowing sessions or is intervals the way to go? I feel these two goals is quite close in effort I have to put in, maybe the sub 7min will be easier for me to achieve.

My stats this season is:
Rowing 2K - 7:20
Rowing 5K - 19:12
Running 10K - 43:48

Height: 181cm
Weight: 75 kg

Any input is appreciated,

Jonas

[lindsayh]

These are two of my goals I want to achieve. As the season for running is now I will focus more on the running and I plan to do rowing intervals to increase tolerance of lactic acid. Anyone else having experience with goals like this? Would the running benefit more from longer rowing sessions or is intervals the way to go? I feel these two goals is quite close in effort I have to put in, maybe the sub 7min will be easier for me to achieve.
Any input is appreciated,
Jonas

If you want to get from 7:20 to 7:00 then you will really need to train for it - it is a lot of improvement and spending a whole season running is not the best training IMO.
The goals don't have a lot in common - I reckon one or the other.

[hjs]

Depends. Mostly on your build. Rowers are poor runners and vice versa.
Weight has a lot to do with it, for running be very light, for rowing you need a bit more muscle and height.

In general, for both you need endurance and for your running atm you don,t need much speed but mostly endurance, so fucus on longer work.

[Cyclingman1]

Having, as a master's athlete, numerous 36:xx 10ks and a number 6:4x 2K rows perhaps my experiences are relevant.

First of all, rowing is not going to benefit your running - at all. Running, because of the fitness achieved carries into rowing some; however, cycling is far better. To be a better runner, you need to run, not row.

You are now at 7:04 pace for 10K and need to get to 6:35. That is a ways to go. I presume you have an idea of how to train for running. 400m and 800m intervals are necessary as well as 3-5 mile tempo runs in addition to longer, slower runs. Running hills is not a bad idea. I don't know how long you have been running. The longer one has been doing an endurance event, usually, the harder to make large improvements.

You are a little closer to achieving 7:00 for 2K than 40:00 for 10K. As in running, one must overload their systems to make gains. You have to do shorter, faster rows to build your capacity. A steady diet of slower distance work will just keep you slow.

[ArmandoChavezUNC]

I think knocking off 20 seconds from your 2k will be a lot easier than shaving 3:48 from your 10k.

For reference, at my peak rowing fitness I was pulling a 6:27.7 2k; at my peak running fitness (when training for a marathon) I ran a 44:04 10k.

As was mentioned earlier rowing and running fitness are not related at all. I know that for me, at least, it was MUCH easier to be sub 7:00 2k than to go sub 40:00 running a 10K (which I don't think I could ever do). It may be a little easier for you since you're only 75 kg, though. At 88 kg it's a bit tougher for me to run fast.

[Griparn]

Thanks for your inputs and tips! As it seems there little to no meaning in training some rowing inbetween if you're going to maximize gains for doing a sub 40 10K run. I will focus 100 % on the running for now and then get back to the sub 7min target It will also be intresting to see what a sub 40k would equal for me in a 2K row.

[Carl Watts]

Can row those figures but cannot get close to running those figures, not even close. 10K was like 60 minutes, not even running really I can barely make it jogging. Am simply too heavy for distance running.

Your weight at 75Kg is a different story, the lowest I can recall being is 78Kg when I came back from Europe after an illness and a big OE of mainly drinking not eating and was only 21 years of age.

[Cyclingman1]

I ran in the low 190lb range and at 76" I was a moose among my competitors. The thing with being big is that one's surface area is disproportionately less than in smaller persons. That results in poorer heat dissipation. Getting rid of heat is key in running. I do think that improving to 40:00 in 10K will help some on the rower. Sustained hard breathing for 40 min will help in a 7 min activity.

[Griparn]

Impressive running 36:xx being 190lbs Jim. As this is a rowing forum I will wait to post any training times as I first want to achieve the sub 40min for running.

[Griparn]

I have injured my achilles tendon from the running, not much but I can feel it when running hard. So in the meantime Im going to row for conditioning and maybe try "mire-running" (popular conditioning training for cross country skiiers in Sweden) as it is easier on the feet/foot.

Did my first 10K row today. Started easy and was able to increase speed in the end. Last 2K was 1:58.

Total time: 41:11

[Griparn]

Today's training:

6k - shooting for a PB keeping a steady pace. This one felt much tougher than the last 10K.

Time: 23:19

[Griparn]

Im digging up this topic as I will have a go at it again. I became a father oct 15 so I have had some time off serious training.
I had my first row in a long time last weekend, 10k in slow controlled tempo 41:36, spm 20.

My plan is to start with 2 rowing sessions a week and 1 running session. For the rowing I plan to do a modified Pete plan, one long session and one intervall session. Im also doing strength work, gymnastic excercises 2 Times' per week.

I would like to complete these two goals within a maximum of one month between them. If I can stay healthy and put in the work I will pull this off. Consistency will be key for me.

Current bw: 76.7kg
Height: 181 cm

Lets go!! I appreciate comments and feedback.

[Gammmmo]

These are two of my goals I want to achieve. As the season for running is now I will focus more on the running and I plan to do rowing intervals to increase tolerance of lactic acid. Anyone else having experience with goals like this? Would the running benefit more from longer rowing sessions or is intervals the way to go? I feel these two goals is quite close in effort I have to put in, maybe the sub 7min will be easier for me to achieve.

My stats this season is:
Rowing 2K - 7:20
Rowing 5K - 19:12
Running 10K - 43:48

Height: 181cm
Weight: 75 kg

Any input is appreciated,

Jonas

Yes, I've rowed sub7 and run sub40 for a 10K. Two schools of thought IMO. First, just run, and then once you've gone sub 40 swtich more to rowing. You want to run little and often - build up your mileage with SLOW running (I'd say for you don't go faster than 8min/miles and err on the side of SLOW) for a few months and then GRADUALLY introduce a little speedwork. Go over to Slowtwitch.com forum and look up the "BarryP" runners training plan. Works for lots of people including me (and I struggled with running despite having good cardio from cycling and being 10kg lighter than you at the time). Second, and far less preferable use longer slow sessions on the ergo to help your legs recover in between run sessions but load additional aerobic conditioning. With time your legs should adapt to running every day IF YOU RUN SLOWLY enough anyway....so maybe the run/rower option is if you want that little bit of variety. You won't get that fast on the erg though doing this.

Goodluck with your goals though - they are good ones to tick off. I've always considered sub 40min 10K and sub 90min HM to be an entry standard for a half decent male club runner aged 20-45 say, and sub7 2K on the ergo is roughly analogous for your bio.

[Oldcolonial]

How long you have been training is probably the key determinant of how hard these goals will be for you to achieve. Assuming you are still on the steep part of the training curve, with less than 2 years of endurance training ( which your asking the question suggests ) then they are quite achievable.

Assuming you can tolerate the running my approach would be to focus your training on the running first and use rowing as a cross training exercise. By this I am thinking putting together a running program with 5 to 6 running training sessions per week and 2 to 3 rowing sessions per week. Peak weeks would have you exercising every day with two days a week including two sessions per day.

As with any training program, the keys are (1) build the amount of training stimulus you provide gradually, (2) have a purpose to every workout / training session and (3) balance the program to work on all of the competencies required for the activities in the appropriate amount ( strength, flexibility, endurance, coordination, balance ).

Without knowing what you are doing now, it is hard to assess how important to your goal increasing the amount of work you are able to do at your LT is. It may be that moving your LT or total capacity are more important. That said, off hand, my guess is that LT training for running would be more important than LT training for rowing since the former is a much longer effort at 40 minutes. Good running workouts for LT training can be found in the Daniel's Running Formula Books https://www.amazon.com/dp/B00F0X7U2S/re ... TF8&btkr=1

[bend3333]

I think it's possible for you to be fit for both at one time. You'll be missing that final 3 to 5% you need to really achieve your potential by not training many months for one sport.

I was a fairly good college runner. I ran 31:32 for 10k on the track. That was obviously done by only running as training. 60 to 90 miles a week with mega intensity.

I'm a old codger now. I'm 39 and I discovered the erg about a year ago. I've never taken it seriously enough for more than about 6 weeks at a time to really know my potential but I rowed 6:37.

Anyway, I run and erg about the same amounts now. For me I felt like shit running for the first several weeks of doing both. My legs were tight and I felt like a meat head! Well, after 4 or 5 weeks of doing it I started feeling good doing both.

I'd just do as much slow base mileage as possible and some tempo work using both running and erging. Your engine won't be super specific but you'll be aerobically super strong. Then I'd pick some races and try to get a little more specific in for whatever your event is starting two or three weeks out. You may not reach your full potential in either but it's not like we're trying to win the olympics here. MIx it up, train hard and let it rip on race day. It's all good fun.