6k Warmup

trap_star · Post by **trap_star** » September 18th, 2006, 7:31 am

I am planning on doing a 6k later this week. I have been doing long workouts ranging from 60-90' over the last month and my aerobic base feels better than ever. What is an ideal warmup for the 6k just so I am prepared. On past tests I don't think I ever had a chance to row for more than 10' as a warmup.

Any ideas?

hjs · Post by **hjs** » September 18th, 2006, 9:15 am

if you can row 10 min.
row easy and do 3 10/12 strong strokes. The last one row your 6k pace/rate. This is enough.
Do this 5/10 min before you have to start, if possible.

trap_star · Post by **trap_star** » September 18th, 2006, 9:59 am

i have more than 10 minutes to work with this time, more like 60. what should i do?

hjs · Post by **hjs** » September 18th, 2006, 10:39 am

trap_star wrote:i have more than 10 minutes to work with this time, more like 60. what should i do?

Don,t change much.
if you have a hour. Start with 10 min easy rowing. After that stretch a bit, drink enough to stay hydrated
and do the 10 min I mentioned earlier 20 min before your start. Stay warm and keep moving a bit until the start.
good luck.