C2 5k Rowing Erg Test Training Program Advice, please

[GreenGeorge]

Hi,
I am 56 year old male HW getting back into erging and am going to follow the C2 5K Training Program.

Completed Wk1 Day 1 5k continuous row in 21:30:08 (2:09/500) at 22spm.

Day 2 is intervals: 15x x1 min work with 1 min rest Q: What split should I be aim for, please? going to try 2:02
Day 3 is intervals 5x 1k with 2 mins rest Q: What split should I be aim for, please?

Once I have those the following weeks follow on from Wk1 performance.
Thanks in advance

[Dangerscouse]

Welcome to the forum. Have you been active in recent months? What level of fitness do you currently have?

I'd be very cautious if you've been sedentary for a while as your tendons and ligaments, as well obviously your muscles, need to adjust and adapt to the strain.

If you've not done any exercise recently, I'd definitely delay any 5k training plan for at least a few months until you've minimised the risk of injury.

If you have been active, but erg active, I'd also probably give it a month of training (assuming at least four days a week).

If you still want to dive in, then was the 5k test done at full effort? 5k is roughly about 2k + 6/7 secs, so the 5 x 1k would be done at, imo, circa 2:06 pace (you might be able to get 2:05, but two mins rest isn't very long)

15 x 1 min one min rest, is a tough session and I'd suggest you aim for 2:02. You'll really start to feel it at halfway, and the rest will feel far too short by then if you've paced it right.

Having said all of this, you could just add on two seconds to each pace suggestion and it hopefully will still feel like a challenge, but not too much to possibly destroy you.

If I was you, I'd be patient and slowly reduce the pace as this can be a moment for confidence building. A faster pace will train the ego, but it's a Pyrrhic victory if you stall in your progress at any early stage. Whereas week on week progress is a great feeling.

[GreenGeorge]

Thank you for the advice, it is gratefully received.

I erroneously said 5k test and meant continuous row and i did so followng a Dark Horse Row along 5k in 22mins.

I will take it steady but wanted something to aim for and will use a 2:02 split, so thank you.

What split would you suggest for 5x 1k with 2 mins rest, please?

[harrythehamster]

Is this the C2 program you are following?
https://www.concept2.com/files/pdf/us/t ... erTest.pdf


Your first session should have been executed like this:


5K continuous row. This is your initial time trial. Row the first 1K easy
(conversational pace). Increase intensity each 1K. Record your time

Then for the following sessions you take your 5k average (2:09/500 and not adding or reducing any secs for that!) both for
day 2 Intervals: 15 times X 1min work with 1 min rest
day 3 Intervals: 5 times 1000 meters with 2 min rest

Then just follow the plan as guided. Simple as that. Enjoy.

[GreenGeorge]

Thank you for your reply Harry. Yes that is the program I am following and I stand corrected. In my experience interval training has tended to have shorter splits normally based on your 2K time +/- ?? seconds or your 5k time +/- ?? seconds. Hence my confusion.

[GreenGeorge]

Day 2 is intervals: 15x x1 min work with 1 min rest:
Somehow ended doing 16 reps.... ave 153.8/500m ave 28spm 4215m covered + r2129. Hard work but felt good.

Day 3 is intervals 5x 1k with 2 mins rest. Think I will try for 2:02 / 500m splits.