2000 meters secrets...

[blackwidow]

Hello all,

Looking to try 2000 meters under 7 minutes. Can anybody help with pace, settings and other trade secrets? Seems to me that a steady pace of 1.45/500m is not the way to go..

Thanks!
Daniel
Montreal

[Nosmo]

Hello all,

Looking to try 2000 meters under 7 minutes. Can anybody help with pace, settings and other trade secrets? Seems to me that a steady pace of 1.45/500m is not the way to go..

Thanks!
Daniel
Montreal

A steady pace is by far the easiest way to do it unless you are not warmed up. A safer bet is to start a bit slower and then speed up as you go. You should be wondering if you can keep up the pace half way through.

Warm up is critical. 5000m warmup is minimal for an all out 2K.

Have you done any 2K's yet?

[Dickie]

Hello all,

Looking to try 2000 meters under 7 minutes. Can anybody help with pace, settings and other trade secrets? Seems to me that a steady pace of 1.45/500m is not the way to go..

Thanks!
Daniel
Montreal

A steady pace is by far the easiest way to do it unless you are not warmed up. A safer bet is to start a bit slower and then speed up as you go. You should be wondering if you can keep up the pace half way through.

Warm up is critical. 5000m warmup is minimal for an all out 2K.

Have you done any 2K's yet?

"

Critical" is in the eye of the beholder. I have never done any kind of warmup before a 2k Race. I know this is highly unusual and not recommended, but, the only time I experimented with warmups, I had nothing left to race with. My best time is 6:46.4 at the age of 44 and weighing 100Kg

Fred Dickie

[Citroen]

Warm up is critical. 5000m warmup is minimal for an all out 2K.

That tends to work for me.

Eddie Fletcher has a 19'30 warm-up protocol that runs to about 5K. He then recommends ten minutes of rest before the 2K test.

http://fletchersportscience.co.uk/show_ ... b4aed725cd

If you can do it try this:

800m @ 1:46.0, 600m @ 1:45.0 400m @ 1:44.0 200m @ 1:43.0 (or all out as fast as you can get).

Don't go off to hard or you'll fly and die.

[arakawa]

Looking to try 2000 meters under 7 minutes. Can anybody help with pace, settings and other trade secrets? Seems to me that a steady pace of 1.45/500m is not the way to go..

This topic was discussed at length here: Specific 2k Pacing (Per 500m)

If you can do it try this:

800m @ 1:46.0, 600m @ 1:45.0 400m @ 1:44.0 200m @ 1:43.0 (or all out as fast as you can get).

Mike Caviston (who developed the Wolverine Plan) put forth this pacing strategy in the aforementioned forum thread. Read more about his thoughts here: Pacing for Races - Guest Post by Mike Caviston

Critical" is in the eye of the beholder. I have never done any kind of warmup before a 2k Race. I know this is highly unusual and not recommended, but, the only time I experimented with warmups, I had nothing left to race with. My best time is 6:46.4 at the age of 44 and weighing 100Kg

Mike Caviston (also the current 40-49 men's lightweight world record holder) is a very strong proponent of proper warmup. I believe he has stated in the past that the two closest things to getting extra performance for "free" are proper warmup and negative split pacing.

[sledgehammer]

A 2k race without a warm-up is painful. I would NEVER race without a warm up. I don't want my body's first taste of "race pace" to be in the first 10 strokes of the race. It's psychologically painful...After 30 strokes, my brain will would say, "This is tough. You can't finish at this pace...and you have 1750 meters to go. Yikes!!"

For me, a warm up that makes me sweat and gives me a small taste of race pace is critical.

4k warm up
- 1k paddle
- 1k @ 2:15 with a 10 stroke bursts at 1:45 at 250, 500, 750, and 1000
- 1k paddle
- 1k @ 2:00 with a 15 stroke bursts at 1:45 at 500 and 1000.

You should be sweating now

Race plan
- 500 @ 1:46
- 500 @ 1:45
- 500 @ 1:45
- 500 sprint. first 300 strokes raise SPM by 2-3 strokes per minute. pace should fall below 1:44 as SPM increases. last 200 all out. everything you have left.

Good luck.