Training for sub 7 2k

[thangtamfive]

Hi all, new to this forum.
Im a 16 year old male, 6 feet tall and 190lb. This my first year on my club's varsity team and we have a 2k in a week and another one in a month. My most recent 2k that was last month was 7:20.8 (1:51 split). I recently got an erg and I have the next week and a half off school so during the time off, I will be trying to do EVERYTHING to get my 2k in a month under 7 minutes. I'm willing to put in an extreme amount of work on the erg this week so I can go sub 7. Any advice on what erg workouts I should do, SS, 500s? Thank you!

[bonefixer]

If your 7:20 was a real max effort, with nothing left in the tank, you're not going to bring it down to 7:00 in a week whatever you do!

Having said that, the best training for short term gains is anaerobic, so do intervals - try 6x500 r1' for example - at your intended 2k pace, 1:45. Aerobic conditioning takes much longer, and consists of putting in hours of rowing at or below your aerobic threshold. You certainly have the size to go sub-7, but a week's training is probably too big an ask!

Good luck, and let us know how you get on.

[derico]

Yes - intervals as suggested - though these might include endurance intervals such as 5 * 1500m /5r - and I note you have 1 week to your first attempt and 4 weeks to the 2nd. You could do a weekly timed 2k and look for marginal improvements each week - but you must also consider any improvement on your current PB as a success and play a longer game. Another thing you can do is see how far you can row at 1.45 pace and try to increase this. Ideally you want to do your 2k in one month's time at a pace you know you can achieve - rather than going off too hard and blowing up which might feel very disappointing!

[JerekKruger]

Apart from what bonefixer and derico have said, make sure you're as ready as you can be for the test. Make sure you've had a good night's sleep, haven't been drinking excessively the night before etc., and make sure you have a good warm-up. You're not likely to improve your speed that much in a week, or even a month, but you can make sure to pull the best 2k you've got in you at least.

[Ombrax]

I think you should watch this for inspiration, then do 20x that:

https://www.youtube.com/watch?v=SVl0Zt-kZys

[bojam]

Hi you are young you've gone so far... but a 2K TT is where the truth and reality hits you.

So you need to know that you have your technique good enough. Fitness can be improved in two weeks. Learn about negative splitting a 2K. To do a 2k @ 1:45.0 you would have to hit:
800m @ 1:46.0
600m @ 1:45.0
400m @ 1:44.0
200m @ 1:43.0

Sessions such as 8x500m R3:30, 5x1500m R5:00, 10k+ steady maybe some HIIT training.

Then after the 2k. Then consider following a structured plan such as Mike Caviston's Wolverine Plan, or Peter Marston's Pete Plan, Rowpro software plans or a whole load of others.

Join an online group (usually free), I'm a member of Sub-7 IRC but there are loads to choose from and challenges are everywhere.

Sign up for the Nonathlon great for trying each of the main ranking distances.
Toby

[mmayzak]

Good luck in your journey... sub 7:00 will take discipline and training... and likely coaching.

Get your mind around picking up some weights a couple days a week and likely rowing 50,000m per week... a decent coach will target the areas you need to work to get to the promise land.

MY sub 7:00 awaits, just a matter of how fast I want to get there ... literally.

Yours does too.

Mike in Oklahoma

[G-dub]

Mike - it looks like you have been making some nice improvements on your scores! Way to go.