Need help on hitting long time goal

Marc7421 · Post by **Marc7421** » January 21st, 2008, 9:38 am

I am a 38 year old 215 lb, 5'10" male. I have used the Concept 2 erg for years to stay in shape and keep my weight down. I am in good but not great shape. 3 years ago I hit 7830 meters in 30 minutes, 30 minutes being my standard row. I would like to hit 8000 meters in 30 minutes. Can someone please recommend a training program or a general outline to hit this goal. My SPM is about 26 and i generally have a split time of 1:59 per 500 meters. Any suggestions and recommendations would be appreciated.

PaulS · Post by **PaulS** » January 21st, 2008, 1:20 pm

Yes, The "Stop the Madness" (STM) plan would work very well for you and it directly targets 8k. How many day/week do you want to put into the effort?

You are at 1:55 avg for 30 minutes now, and you want to get to a 1:52.5 avg, not an insurmountable goal under a reasonably scheduled and implemented plan.

andyb2004 · Post by **andyb2004** » January 21st, 2008, 1:27 pm

I'm sure someone will come along with links to various plans; but if you don't already, I suggest rowing for much longer e.g. 10k+ or 60 mins etc.

For a 30min test you need to be improving your aerobic capacity. Getting used to longer pieces will also make the 30 mins seem short by comparison when you come to do it, therefore help you mentally.
Beyond plans, having someone look at your technique might get you further in 30min straight off.

Good luck with your goal.