5K Pacing

[ROWING123PAK]

I am 15 years old and weigh 60kg. My 500 time is around 1:38, my 1k is 3:46 and my 2k is a 7:52, at rate 27. At what rate and split should i be maintaining my 5K, and how much faster can I go in around 2 months?

[MPx]

There are lots of ways of skinning that particular cat, but from the data given I'd suggest trying 2:05 pace at around r26 and see if there are any beans left to throw at it over the last 1k...or if not the last 500...or maybe just the last 200... Best of luck

[nick rockliff]

Your 2k rating is probably a tad low so for 5k I would say the same as Mike and r26. For pace I would go out at 2k pace plus 6 with a push at the end if possible.

[alison2ks]

There's a helpful pacing calculator found here that helps me calculate my goal times: https://ergrowing.com/2k-erg-power-profile-calculator/ ; I think you could hit a 2:04 average if you pushed yourself.

Depending on your height, your 2k stroke rate could be a little faster if you want an accurate calculation of your all-out time. 30-32 is probably the sweet spot if you're under six feet tall. For your 5k it'd be best to settle in at 26-28. If 27 is your all-out stroke rate for the 2k, then maybe 24-26 for the 6k spm.

Growth depends on a lot of factors and I'm not sure I can give an exact calculation. My 2k time increased from 8:01 to 7:51 in two months of 6-days-a-week vigorous training for 2k season. As you continue to grow and gain height/weight/skill, though, you'll likely improve a lot more than that! Good luck!

[ROWING123PAK]

Thank you everyone for your replies, I tried to do a 5k before reading this, I got a 20:50 avg with rate 23, i'll try to go faster on rate and see if that improves it

[Citroen]

Thank you everyone for your replies, I tried to do a 5k before reading this, I got a 20:50 avg with rate 23, i'll try to go faster on rate and see if that improves it

Isn't that a good result for a lightweight junior? You've got some growing to go, so I'd accept that as a good PB.

[MPx]

I got a 20:50 ...

Well done...spot on expectation but at a lower rating so nice and strong. If you're aerobic engine wasn't what stopped you going faster then rating up should improve the time. Don't go mad with it, maybe try 2:04 pace at r25 or 6 - you can always speed up towards the end if there's anything left.

[ROWING123PAK]

I haven't attempted a full speed 5k yet, but got a 2:14.1 split on a 10,000m piece at Rate 20. If I'm giving a 5000m time trial, what should my target split be based off of this and the other times?

[Dangerscouse]

I haven't attempted a full speed 5k yet, but got a 2:14.1 split on a 10,000m piece at Rate 20. If I'm giving a 5000m time trial, what should my target split be based off of this and the other times?

That's a bit difficult to say. A 5k should be at higher stroke rate, at least theoretically, so it's easier to compare from your best 2k effort. This is 'usually' 2k + 5/6, but there's no reason why it might be more or less.

Was the 10k done at full effort? FWIW, my 10k PB is circa +4 seconds slower than my 5k PB pace, but these were both done at r28/29.

[ROWING123PAK]

Not exactly full, I went harder in the last 3k, had 2:08 splits for that portion of it

[MPx]

The more unusual thing here is your rate. Some do TTs at low rate, but not many - most would be higher 26 - 36 depending on distance. Is there a reason you're not rating up? Otherwise, nothing posted to make me change my suggestion from 2/12.

[ROWING123PAK]

No real reason for going slow on rate, I guess I'm just more used to it. Guess I need more conditioning to high rate, Its a sort of auto lock at 22/23

[ROWING123PAK]

I gave a 2k time trial today, and ended up getting a time of 7:42.5 at R26 avg. Does this mean I should target faster splits for 5k?

[Dangerscouse]

I gave a 2k time trial today, and ended up getting a time of 7:42.5 at R26 avg. Does this mean I should target faster splits for 5k?

As a rough guide, a 5k should be 2k + 6 secs

[hikeplusrow]

I gave a 2k time trial today, and ended up getting a time of 7:42.5 at R26 avg. Does this mean I should target faster splits for 5k?

As a rough guide, a 5k should be 2k + 6 secs

That means I'm over performing at 5k. Or, significantly more likely, under performing at 2k