Training for a 5 k

[leper]

I am 170cm tall, I weigh 62 kilograms and my last 2k ergo was 7:30

I am currently rowing for scotch college in Melbourne, Australia.

I was wondering if anybody knew any good training plans long term and short term for a 5000 meter ergo test. It is what we use a an initial crew selection test. my last 5000 meter last year was 19:56

Thanks in advance.

[leper]

Anybody?

[jjpisano]

Leper:

Your question has been treated like a leper.

Obvious answer.

Lots of long distance work. I train almost exclusively for what I consider the crown jewel of distances: 2k. Even for the 2k, aerobic training is the vast majority of training.

If you can figure out your anaerobic threshold, do so. Your training should consist of lots of work at or slightly below your anaerobic threshold(AT). Your anaerobic threshold work is effectively done in relatively long intervals and your long distance work is effectively done at slightly lower intensity. The Concept2 web site lists some AT interval workouts.

Basically your best 5k will be at your anaerobic threshold with perhaps a little sprint at the end.

Generally, the more work you do, the better (up to a point). After a good warmup, think about the intensity of every single stroke. Where should it be? What stroke rate should I be rowing at?

Also try training strapless. It will help you get an efficient stroke. Might as well not waste your energy.

[Sir P]

I am 170cm tall, I weigh 62 kilograms and my last 2k ergo was 7:30

I am currently rowing for scotch college in Melbourne, Australia.

I was wondering if anybody knew any good training plans long term and short term for a 5000 meter ergo test. It is what we use a an initial crew selection test. my last 5000 meter last year was 19:56

Thanks in advance.

I have just started my training program which is designed around improving my 5K time. I am more than willing to share it with you if you are interested.

What sort of stage are you at at this moment?

Sir P

[leper]

I am 170cm tall, I weigh 62 kilograms and my last 2k ergo was 7:30

I am currently rowing for scotch college in Melbourne, Australia.

I was wondering if anybody knew any good training plans long term and short term for a 5000 meter ergo test. It is what we use a an initial crew selection test. my last 5000 meter last year was 19:56

Thanks in advance.

I have just started my training program which is designed around improving my 5K time. I am more than willing to share it with you if you are interested.

What sort of stage are you at at this moment?

Sir P

That would be great thanks. At the moment I have just started rowing on the ergo again after taking a break for some weight training. So, I'm not very far into any specific plan if that's what you mean.