40 mins for 10k

[Notsofast]

Hi all,
New to this forum. Been erging for just over 2 months now. I want to try and crack 40 mins for 10k but not sure if this is within my grasp. I am 57 and haven't exercised much for the last few years but used to do a fair amount of running. So far best 10k time is 44:00 but only rowed this distance twice. To break the 40:00 I would need an average pace of 2:00/500m. Can I use the half distance subtract 5 secs off pace to get training levels for shorter distances ie 5000m @1:55/ 2500m @1:50 / 1250m@1@45 / 750m@1:40? Can only do 3 sessions/week. Do I stick with the longer interval sessions and long rows and forget about the shorter stuff. Any advice would be welcome. Thanks.

[Dangerscouse]

Hi all,
New to this forum. Been erging for just over 2 months now. I want to try and crack 40 mins for 10k but not sure if this is within my grasp. I am 57 and haven't exercised much for the last few years but used to do a fair amount of running. So far best 10k time is 44:00 but only rowed this distance twice. To break the 40:00 I would need an average pace of 2:00/500m. Can I use the half distance subtract 5 secs off pace to get training levels for shorter distances ie 5000m @1:55/ 2500m @1:50 / 1250m@1@45 / 750m@1:40? Can only do 3 sessions/week. Do I stick with the longer interval sessions and long rows and forget about the shorter stuff. Any advice would be welcome. Thanks.

Welcome to the forum.

My advice is to always train faster and slower, long and short, and your suggestion is a good one, but don't ignore the shorter sharper sessions.

Maybe do 5k/3k/2k with three mins rest. As you're currently rowing at 2:12 pace, aim for that pace for the 5k, and increase it from 2k onwards if you're capable of it. 3k start at 2:10 and 2k at 2:08, and keep going faster if possible. 4 x 3k with three mins rest will also be helpful.

You need to build confidence around the faster pace, but with it being broken down it's more manageable. Don't worry if you can't achieve the suggested pace, just find out what you're capable of and increase it every time you try again.

If you're only two months into it, you'll keep improving for a while just by staying consistent and nudging up the effort. If you've got a solid base from running, you're in a good place, so stay patient, build your confidence and keep your sessions varied.

[KeithT]

Stu gave the right advice. Being newer you will see some good gains if you train consistently and then just build. You mentioed the -5 for half distance but that would be an all out effort equaling that - for training you need to build. One thing I always like to do if preparing for a 10K was to do like 2K at desired pace and then a little slower for the rest of it, next time maybe 3k, then 4.....build time at the desired pace but......you need to be comfortable at that pace first as Stu mentioned doing some shorter work would help.

[iain]

Most veteran athletes when fit find that the 5S reduces to 3-4S, so you might struggle to make the quicker paces you suggest. I would say even with 3 sessions a week that one should ideally be an hour or longer at a 10S+/500m more than youer current 10k pace. As to whether you can go sub 40, plenty do older than you, but we are all different so the only way you will know is if you try.

[MPx]

2:00/500 is a significant milestone for the 10k (and indeed the 2,5,6,and 30 mins!) so an excellent goal, but its a LOT harder than 2:12. You have to build on where you are, not just look at where you want to be, so target pace appropriately. For just three sessions a week, you're probably OK to do them all hard, but may do better on just 2 hard/1 steady - and prioritise the sessions that you enjoy most. I'd suggest 1x short intervals; 1x long intervals; and 1x long steady.

Short intervals 6x500 r2 or 8x500 r3:30 @ ~ 1:58; or 10x1min 1r @ 1:55; or 16x250 90"r @ 1:52; or whatever.
Long Intervals 3x2k 5r @ 2:08; 4x1500 5r @ 2:06; 4x1k 5r @ 2:03
Steady - 8 to 12k @ 2:22 rating at 20 to 22 spm

Despite all of the interval pace guides above, just adopt a pace that you know you can finish at. Try harder on the last rep to go quicker - yes it hurts. Take a note of the AVG pace you achieve for the session as a whole and use that as that target pace for the reps next time....but again with a faster last. Using that ratchet effect you will be able to see yourself gradually improve...and it doesn't matter too much if the initial outing is too slow (or even fast) as the avg for next time will still work out.

[jamesg]

So far best 10k time is 44:00

It all depends on your technique, strength and height. At what rating can you pull 200W (pace 2.00)?

10k is an aerobic training distance, done at rate say 23.

If you can pull 180-200W at rates 20-23, then do so, it's good training that if done will give you the endurance to keep going as long as you like. Three or four 5ks a week at 200W could be enough. It might take a year to get there.

In any case that type of work can keep us alive and strong for a long time, which is what the erg is for.

[Notsofast]

Thanks for the advice. I guess everyone has there own favourite way of training to achieve the results the are aiming for. Being new to rowing I have still to find that out. From the short time I have been rowing what I do know is I don't mind long steady rows and short intervals but the longer intervals are not nice! Time seems to slow down!

[iain]

Thanks for the advice. I guess everyone has there own favourite way of training to achieve the results the are aiming for. Being new to rowing I have still to find that out. From the short time I have been rowing what I do know is I don't mind long steady rows and short intervals but the longer intervals are not nice! Time seems to slow down!

Sorry to say it, but if a type of session is not comfortable it most often means that it will do you the most good! An all out 10k means holding around threshold for an extended period of time. Long intervals are getting your body used to pushing that bit more for a sustained but much shorter period to get you used to it.

[Dangerscouse]

Thanks for the advice. I guess everyone has there own favourite way of training to achieve the results the are aiming for. Being new to rowing I have still to find that out. From the short time I have been rowing what I do know is I don't mind long steady rows and short intervals but the longer intervals are not nice! Time seems to slow down!

As Iain says, the sessions that you instinctively want to avoid are the ones you need to be doing, assuming that you want to improve, and you're not just aiming to maintain some form of fitness and activity.