50 days to 500m, 1km 2km race. Help!

[esthero]

OK, so I can do x7 run, row, run etc up to 7, at around 2 m/500m, training really hard (interval at intensity I believe this is called) for 7 sessions with only 30 seconds or 1 minute FULL intensity. At around 50 years old not toooo bad for a woman. How do I increase this and try for under 8.20m in the 2km, under 2 m in the 500m, and under 4 min in the 1,000? (big ambitions for an oldie). I have a C2 version 4 and an elevated running machine at my disposal (plus a couple of kettle bells, boxing gloves, and a good focus). Would love some help. 49 days to go! I have a good strength threshold. Should I be rowing 4 km or 3 km at what percentage, or is it too late for long distance?? I'd really appreciate some help and will happily report back results and thanks!

[gregsmith01748]

I suggest you use a structured training plan like the Pete plan (google it). It will provide a short interval, long interval and hard distance session, plus 2 or 3 other longer, slower sessions per week. This is optimized for 2k races. If you are more concerned with shorter distances, I'd substitute a session of 1 minute sprints (x12 to 16) for the hard distance session.

[esthero]

A reply already?! Thanks so much for taking the time to answer. I really appreciate your advice and will get straight on to it. (PS Your times are awesome!) No wonder most men would rather have a mixed race with only one or two women in an 8 if they can, rather than half and half!!

[hjs]

OK, so I can do x7 run, row, run etc up to 7, at around 2 m/500m, training really hard (interval at intensity I believe this is called) for 7 sessions with only 30 seconds or 1 minute FULL intensity. At around 50 years old not toooo bad for a woman. How do I increase this and try for under 8.20m in the 2km, under 2 m in the 500m, and under 4 min in the 1,000? (big ambitions for an oldie). I have a C2 version 4 and an elevated running machine at my disposal (plus a couple of kettle bells, boxing gloves, and a good focus). Would love some help. 49 days to go! I have a good strength threshold. Should I be rowing 4 km or 3 km at what percentage, or is it too late for long distance?? I'd really appreciate some help and will happily report back results and thanks!

8.20 = 2.05 500
4.00 = 2.00 500
2.00 = ofcourse 2.00 500 meter.

A look at the pp plan could give you and idea. 3/4 k is not long at all. Paces for longer distances are roughly 15/20 seconds above you 2k pace for endurance training.
A idea would be to do all three distances in 10 days orso, and use this as a benchmark for your training. That means 3 times a close to max row. Pace them evenly, no fly and die.

[esthero]

Thanks for that. You are right 3/4 kms is not much at all. I'm starting pp tomoz morning. Really look forward to the results! I'll keep you posted. I really want to do under 8 for the 2 but not sure if i can. We shall see ..... They are long rests in the pp plan. Will be interesting to see how it is after 2 weeks of it. Again, thanks, it is totally appreciated.

[hjs]

Thanks for that. You are right 3/4 kms is not much at all. I'm starting pp tomoz morning. Really look forward to the results! I'll keep you posted. I really want to do under 8 for the 2 but not sure if i can. We shall see ..... They are long rests in the pp plan. Will be interesting to see how it is after 2 weeks of it. Again, thanks, it is totally appreciated.

Rest are not long, for quality intervals longer rest is needed. Sub 8 seems doable.

Good luck and enjoy the proces

[esthero]

Yikesl Did the 6km hard (too hard? My shoulders really feel it! After an hour on the water in an 8 (first time in a year). 28 minutes, but am still feeling it! Feels great to be training though. Erg time trial for seat race in an 8 on Wednesday morning, so won't take it too hard today or tomoz. Can't imagine how I'm going to get under 2 mins for the 500 (I did around 1.55 or something, this time last year but was fitter) and under 4.00 for the 1,000, but have my heart set on it!

[esthero]

Hey guys, thanks to your input, and my own version of Pete-ette's Plan (girls plan!), I'm down to 1.55 for the 500m, and still going. Yaay.. Really would like to get to 1.48 by end of the season, but in around 2 weeks, this year's rankings are on. Doing my best here. Will try the 2,000 again today, but can't seem to crack the 8 min, which is really annoying. Is it worth taking creatine before training?? I'm in to multi vitamins, COQ10, (ubiquinol), magnesium baths, not much else. Not sure what to eat on race day either. Rowed in a quad scull race on the water last weekend and loved it, have a IV race coming up and am so lucky to find a friendly who have offered me a spot or two. Love it.