How to go from a 20:20 5k to a 19:20 5k

[9UDHOV]

16(M) 5'9 currently rowing best 5k time at 20:20. Want to drop about a minute in 5 months. please advise how to train, and also any advice for 2k time improvement would be greatly appreciated. currently at 7:40

[iain]

Knowing your weight and the rating you did these at would help as would background of what sports / training you have been doing and what time you are willing to devote. At your age large improvements are possible, but so are growing pains and other reasons why hard training is not advisable. Do you row OTW? If so, what does your coach say?

Little to go on. 7S difference inn pace is within range of people who are reasonably fit, so dropping 6S/500m to almost your 2k pace is a huge ask. Knowing the splits for the rows will also show if there is room for tactical improvements. I assume that your technique has been looked at and you have been erging for some time to hit these numbers.

[jamesg]

please advise how to train,

If you're using a C2 ergometer (which measures Power), you can do the sums to suit yourself:

5000m in 1160s is speed 4.3m/s which implies Power 2.8 x 4.3E3 or 225W.

At rate 30, the stroke Work would need to be 225/30 = 7.5 Watt minutes.

Suggest you use the classic rowing training method: develop a stroke of that Work level, then use it.