Realistic 2k time Goal for a Shortie

[casu_rower]

Hi,

I am a 34 yo man, 5'7", 152 lbs.

I used to row in a club when I was a teenager so I assume I have a correct technique.

I have started to run 10 months ago and I have achieved a decent level (1h30 for the semi-marathon).

I have started a month ago to row, and I have been practicing 4 times a week.
I have tested my 2k, and I have done 7:18.

I am wondering which goal would be realistic for me to set in the future (would 7 mins be realistic ? maybe even less ?)

Thanks

[Dangerscouse]

Hhmm, there's a school of thought that you'll struggle to get to seven mins, or less, due to your height and weight, but I love being sceptical of assumptions.

You've got a great engine to get to a 90 min half marathon, albeit running isn't directly comparable and usually there's a bad correlation between them (there certainly is with me anyway).

You've managed to get to 7:18 with circa 16 sessions, so this is very promising as you're still very much in newbie territory. I'd guess you're capable of a seven min 2k, and maybe, just maybe sub seven but it's very hard to know for certain.

Whatever happens I'll be very interested to see you giving it your best shot, as you'll definitely be an outlier in terms of performance if you are capable of achieving it. Best of luck

[lindsayh]

7 minutes is hard but doable from 7:20 I reckon
My friend Rod Stewart went sub7 at 70 years of age as a lwt several times and that has been beaten now I think.

[DavidA]

Hi,

I am a 34 yo man, 5'7", 152 lbs.

I used to row in a club when I was a teenager so I assume I have a correct technique.

I have started to run 10 months ago and I have achieved a decent level (1h30 for the semi-marathon).

I have started a month ago to row, and I have been practicing 4 times a week.
I have tested my 2k, and I have done 7:18.

I am wondering which goal would be realistic for me to set in the future (would 7 mins be realistic ? maybe even less ?)

Thanks

Sub-7 is definitely doable, but won't be easy of course.
You should set it as a goal, and work diligently at it.

David

[Cyclingman1]

At age 34 you at or near the best age for strength/endurance activity. Your height may be a slight disadvantage, but is minimal compared to other attributes. First, you need to be fairly strong, especially legs. Cardio vascular fitness is an absolute must. And then there is rowing style. I would think that higher SPM would be best. Stroke length is important. That is why tall people do well. But plenty of shorter people have the flexibility to have a longish stroke length. So, if you are fit, strong, have good stroke rate, and maximize stroke length, 7:00 is hardly a limiting time. I'd be aiming for much lower.

[iain]

For context, re height, there was some discussion on whether sub 6ft could go sub-6. Whether you can go sub 7 will depend on your genetics, history and the work you are prepared to do to get there. Good Luck.

Iain

[datsch]

1.5hr half marathon implies a VO2Max of at least 50 based on the Cooper Test you would have done during that ie 2.8km in 12 minutes. At a mimimum! Let’s call it 60 for now but you should test yourself.

There is a calculator on the Concept website that shows with a VO2Max of 60 at your weight you could expect a 2k time of 7:20

https://www.concept2.com/training/vo2max-calculator

I was hoping it would show quicker than that1 Don’t take it as a prophecy but as a challenge ha ha. These numbers are like a piece of string sometimes ..

[elpaca]

Sub 7min 2k is absolutely doable for you!! I’m similar height and a couple years older (albeit heavier as I’d been doing a lot of weightlifting when I started) but I was able to achieve the same goal after ~6months of consistent effort. One of my previous posts detail my journey, but if you look into the Pete Plan or similar and stick to it, I don’t see any reason why you won’t be able to achieve this Hope you give it a shot - I personally learnt a lot about myself during the process, and it gave me a lot of confidence in being able to tackle various other challenges in my life. Good luck and make sure to tap into the awesome resources on this forum, lots of great knowledge on these threads.