10k training

[woodsy5]

10k advice;

I’m 41, weigh approx 84KG and 173cm tall. Been doing a few 10k rows recently and enjoying the distance, I can realistically do 3-4 sessions per week ( I visit a gym as don’t own my own concept 2 yet),and find the 40-45 mins it takes me is a good use of the time I have available to train.
I’ve only done it 4 times so far, and I’ve continued to bring my times down each time I’ve rowed-today I did 42:11, average split 2:06.6, with a quicker 2nd 5k split ( first 5k split 2:07.7).
I would like to know how to actually train to improve my time for this distance. I’ve read about doing longer steady rows above the 10k distance, but wasn’t sure about doing rep sessions e.g 5 x 2K or equivalent. As I mentioned I need to make the most of the 3-4 sessions a week I train so am looking for tips on how to do this. I suppose my goals are overall fitness, to try and get my times down close to 41 mins and continue to enjoy the distance. Cheers all!

[Dangerscouse]

If you can find the time to do longer, training further than 10k is a great help. Circa 15k will be good and keep it slow paced.

What stroke rate are you using? You need to make sure you're working on low and high rates. I'd suggest doing 4 x 2k as a rate ladder eg r22/24/26/28, with three mins rest, and pick up the pace for each interval.

I also really like 1k repeats on one minute rest. Aim for a pace that is about 80% effort and try and do 10 reps.

Tbh, if you look at the Pete Plan, that will ideal for you to improve on your 10k, as that covers the general theory of long, slow distances, medium paced distances and short, sharp sessions.

[hjs]

Combine it a bit. First focus on enough volume, thats key.

Say you do three sessions. 4th optional.

1 session, 10k pace session. Say 4x2k rest 5 min, or 3/2.5/2k rest 6 min. Include a warm up and cool down.

2 longer session, aim for volume, slowly build this session, say 500m meter extra per week. Pace wise, do not race this one, should be relative easy. Not slow, but doable.

3 10k session, but at a lower strokerate, to build power endurance. Use 4 stroke below your natural rate. Pace wise, again not racing, but make it count.

4 optional. Every second week a test. 5/6/10/30min/60min this will give you a 10 weeks rotation.
Every first week. Easy 10k, focus on technique. Absolute no racing this one.

Rough idea, but this will a good base format to get your 10k forward!

[woodsy5]

Thanks for the above, I’ll put this into action. Re stroke rate, I’m starting off low 20s and toward the latter parts I’m upping it to 26/27.
Will I need to set these workouts as custom made ones on the rower or do people just time their rest periods with watch/clock? I’ve only really done constant standard set sessions so far

[johnlvs2run]

On the pm5: select workout > new workout > intervals > distance or time > set how you wish.

[Dangerscouse]

Thanks for the above, I’ll put this into action. Re stroke rate, I’m starting off low 20s and toward the latter parts I’m upping it to 26/27.
Will I need to set these workouts as custom made ones on the rower or do people just time their rest periods with watch/clock? I’ve only really done constant standard set sessions so far

If you use the Ergzone smartphone app it is really easy to set up for different metres / time at a set stroke rate, as you wish it to be, or you can set it up on the monitor as well, but it's not quite as easy or quick.

Are you increasing the stroke rate as you're tired, or because you just want to up the rate? There is a notable difference, as we can tend to 'rate up' when we tire so there is less power needed for each stroke. If that's the case, you're probably going too hard if it's a steady distance, as this should be a steady pressure throughout.

If you're increasing the stroke rate I'd expect the pace to pick up accordingly. I generally use a rough rule of 2-4 seconds per 2spm as, to some extent, I want the stroke rate to dictate the pace. That way, you can stop the stroke rate drifting and build some stroke discipline.

[woodsy5]

I think I tend to up the stroke rate towards the end as something tells me I have to pull harder and faster to get my time quicker. But maybe I should concentrate on form and keeping the stroke rate constant.
So how does the smart phone app work on the concept2 with setting programs? I’ll take a look myself but any advice would be awesome!

[Dangerscouse]

I think I tend to up the stroke rate towards the end as something tells me I have to pull harder and faster to get my time quicker. But maybe I should concentrate on form and keeping the stroke rate constant.
So how does the smart phone app work on the concept2 with setting programs? I’ll take a look myself but any advice would be awesome!

I assume you've got a PM5 monitor?

When you open it, press the '+' in the top right corner and it will display New Workout. You can give it a title, helpful if you do it regularly, and then click on New Interval. That gives you the opportunity to type in what you want for distance / time, stroke rate, rest period. For example you might want to do a 10k rate ladder, so you can program in 2k @ r20 and ignore rest. Then you can either duplicate it five times (press box on left and then duplicate) and then press Edit to amend the stroke rate to r22 for the second 2k, r24 for the third etc, or you can do each one separately.

When you're done, press Save, then press Start, and Scan for PM5 (make sure Bluetooth is on). When it connects it will automatically send the workout to the PM5, and it will verify and upload the result to your logbook too.

Finally if you press the last two column headings you can scroll between different types of data eg stroke count, watts, HR, HR zone, DF, cals. I have a smartphone holder that sits on the top of the monitor so it's on landscape. I don't use anything else now, I can't fault Ergzone. It doesn't have stroke length and drive speed but I never care about that anyway.

[Tsnor]

I think I tend to up the stroke rate towards the end as something tells me I have to pull harder and faster to get my time quicker. But maybe I should concentrate on form and keeping the stroke rate constant.
So how does the smart phone app work on the concept2 with setting programs? I’ll take a look myself but any advice would be awesome!

LOL this is a good answer. Keeping/increasing the effort per stroke and using the higher stroke rate to get a better split time. Never hurts to focus on form. Ending strong is really nice.

A less desirable answer is "I got tired so each stroke got weaker / shorter / less effort so I went to a higher stroke rate to try to keep my split time from getting too slow, soon I was flailing around with body parts going in all directions". Form really falls apart when you do this, and you end up practicing stuff you do not want stored in muscle memory.

[woodsy5]

I think I tend to up the stroke rate towards the end as something tells me I have to pull harder and faster to get my time quicker. But maybe I should concentrate on form and keeping the stroke rate constant.
So how does the smart phone app work on the concept2 with setting programs? I’ll take a look myself but any advice would be awesome!

I assume you've got a PM5 monitor?

When you open it, press the '+' in the top right corner and it will display New Workout. You can give it a title, helpful if you do it regularly, and then click on New Interval. That gives you the opportunity to type in what you want for distance / time, stroke rate, rest period. For example you might want to do a 10k rate ladder, so you can program in 2k @ r20 and ignore rest. Then you can either duplicate it five times (press box on left and then duplicate) and then press Edit to amend the stroke rate to r22 for the second 2k, r24 for the third etc, or you can do each one separately.

When you're done, press Save, then press Start, and Scan for PM5 (make sure Bluetooth is on). When it connects it will automatically send the workout to the PM5, and it will verify and upload the result to your logbook too.

Finally if you press the last two column headings you can scroll between different types of data eg stroke count, watts, HR, HR zone, DF, cals. I have a smartphone holder that sits on the top of the monitor so it's on landscape. I don't use anything else now, I can't fault Ergzone. It doesn't have stroke length and drive speed but I never care about that anyway.

I think it’s a PM5, I’ll check, I use the gym rower. Perhaps I haven’t paid so much attention! But hopefully it is and I’ll get the app sorted.
Really appreciate your advice

[woodsy5]

I think I tend to up the stroke rate towards the end as something tells me I have to pull harder and faster to get my time quicker. But maybe I should concentrate on form and keeping the stroke rate constant.
So how does the smart phone app work on the concept2 with setting programs? I’ll take a look myself but any advice would be awesome!

LOL this is a good answer. Keeping/increasing the effort per stroke and using the higher stroke rate to get a better split time. Never hurts to focus on form. Ending strong is really nice.

A less desirable answer is "I got tired so each stroke got weaker / shorter / less effort so I went to a higher stroke rate to try to keep my split time from getting too slow, soon I was flailing around with body parts going in all directions". Form really falls apart when you do this, and you end up practicing stuff you do not want stored in muscle memory.

For sure.

It’s how I aim to train, steady start and gradually increase the intensity.
I’ve learned this from doing cross country running in my younger years, setting off way to fast and finding myself
up in the top 10 with no right to be there, and then blowing out horribly at the end!

[woodsy5]

My 10K training has been going well.
Sticking to 3 sessions a week, thrown a couple of interval sessions in (8 x 1K and 4 x 2K) interspersed with longer efforts, 12K and 10Ks.
The longer rows are satisfying and I am just trying to focus on technique and being consistent.
My 10K time has come down each time I’ve rowed the distance, started out at 43:06, yesterday rowed 41:48 (split 2:05.4) so I feel like I am making progress.

[woodsy5]

Still making steady progress. Maintain 3 sessions a week, mixing up longer rows anything between 10 and 15K, and interval work, 8x 1K, 4 x 2K, 6 x 1.5K etc.
Yesterday's 6 x 1.5k with 4 mins recovery I averaged 1:59.5, stroke rate 25-26. Did the same session approx 6 weeks ago and split was 2:01 average.
Other recent sessions-8 x 1K, 1:58.7 average
I think I will just keep doing this mix of sessions and have a crack at both a 5k and 10K PB, see where I come out. Would like to think I can get close to a 20 min 5K.