5km to 10 km training plan?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Krilus
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5km to 10 km training plan?

Post by Krilus » April 25th, 2019, 7:28 pm

Hey all,

I’m just getting back into rowing, I learned enough to get the basic technique down and understand enough to keep the damper at around 3.

I’m 41 yo, 6’3” with about a 6’5 wingspan.
I weight 225-230 lbs depending right now; however I’m mostly a small guy with a belly that I need help getting rid of and back into shape.

I want to develop a 5-6 day a week training plan that will get me up to pumping out 10 km a session. Right now 5 km intervals is maxing me out.

I appreciate any guidance.

Thank you!

RayOfSunshine
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Re: 5km to 10 km training plan?

Post by RayOfSunshine » April 25th, 2019, 10:43 pm

I did this plan last year. I did all 5 days each week.

https://thepeteplan.wordpress.com/beginner-training/

There's also a thread that's dedicated to it. Great for motivation and accountability.

viewtopic.php?f=3&t=165414&start=1935
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

jamesg
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Re: 5km to 10 km training plan?

Post by jamesg » April 26th, 2019, 2:49 am

Right now 5 km intervals is maxing me out.
Try going a little slower and continuous, you'll get fit just the same if not sooner, and make sure you use your legs.

What power and rating levels do you work at now?

At your age 2W/kg for a fit weight of 85 kg, so 170 W, should be doable if not easy, rating 20, and will be enough for endurance if you go long enough.
78y, 188cm, 87kg, last seen MHR 163. 2k (24 May 19) 8.46.6@22

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hjs
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Re: 5km to 10 km training plan?

Post by hjs » April 26th, 2019, 3:57 am

What is your Goal?

Just doing meters, is just a matter of sitting down 40 min.... that will be 10k
For my training see twitter @Hjsrowing

Krilus
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Re: 5km to 10 km training plan?

Post by Krilus » April 26th, 2019, 6:02 am

Thank you,

I believe this is exactly what I am looking for!

K.
RayOfSunshine wrote:
April 25th, 2019, 10:43 pm
I did this plan last year. I did all 5 days each week.

https://thepeteplan.wordpress.com/beginner-training/

There's also a thread that's dedicated to it. Great for motivation and accountability.

viewtopic.php?f=3&t=165414&start=1935

Krilus
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Re: 5km to 10 km training plan?

Post by Krilus » April 26th, 2019, 6:03 am

Right now my focus is weight loss and to increase overall fitness. I guess I do need to look at longer term goals aswell.

Thank you.
hjs wrote:
April 26th, 2019, 3:57 am
What is your Goal?

Just doing meters, is just a matter of sitting down 40 min.... that will be 10k

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hjs
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Re: 5km to 10 km training plan?

Post by hjs » April 26th, 2019, 6:48 am

Krilus wrote:
April 26th, 2019, 6:03 am
Right now my focus is weight loss and to increase overall fitness. I guess I do need to look at longer term goals aswell.

Thank you.
hjs wrote:
April 26th, 2019, 3:57 am
What is your Goal?

Just doing meters, is just a matter of sitting down 40 min.... that will be 10k
Thats what I ment, having a clear goal in mind is very helpfull. Keep it to loose and you will often take the easy way out. Not saying you should be super strict. Start out relative easy, and slowly make that more precise.

You do have a good build for rowing. Thats already a nice starting point!

Good luck
For my training see twitter @Hjsrowing

Dangerscouse
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Re: 5km to 10 km training plan?

Post by Dangerscouse » April 26th, 2019, 7:03 am

jamesg wrote:
April 26th, 2019, 2:49 am
Right now 5 km intervals is maxing me out.
Try going a little slower and continuous, you'll get fit just the same if not sooner, and make sure you use your legs.

What power and rating levels do you work at now?

At your age 2W/kg for a fit weight of 85 kg, so 170 W, should be doable if not easy, rating 20, and will be enough for endurance if you go long enough.
I agree with James. Slow down your 5k pace by about 10/12 secs and aim for a continuous 10k, and slowly increase the pace for the 5k intervals.

Don't let your ego dictate the pace if you want to increase to a 10k session. Slow it down to get faster. It sounds counter intuitive but you need to get your base fitness sharpened up and long and slow is the best way to do that.
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

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RayOfSunshine
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Re: 5km to 10 km training plan?

Post by RayOfSunshine » April 26th, 2019, 7:40 am

Krilus wrote:
April 26th, 2019, 6:03 am
Right now my focus is weight loss and to increase overall fitness. I guess I do need to look at longer term goals aswell.

Thank you.
hjs wrote:
April 26th, 2019, 3:57 am
What is your Goal?

Just doing meters, is just a matter of sitting down 40 min.... that will be 10k
I lost 40+ lbs over the year, but I didn't have that as a goal. My goal was to row a sub40 10k (very specific), but I knew the weight would come off.
48M, 175cm/5'9", 74.8kg/165lbs
Neptune Beach, FL/Boone, NC

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Quatroux
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Re: 5km to 10 km training plan?

Post by Quatroux » April 26th, 2019, 8:35 am

couple of notes....

Damper setting doesn't actually tell us anything AND I think you will be best served reading a bit about drag factor. Why? Drag factor is a number you can compare across any machine and you can setup any erg you use to be at the drag factor you like. It also helps for conversations like this so we actually know the resistance you are training with.
https://www.concept2.co.nz/Training/Und ... actor.html

I'd actually expect a guy your height and weight to favor a higher damper setting, but that's the rub with damper settings. I don't actually know what drag factor a damper setting of 3 produces on your erg. My guess, however, is that it is pretty low.

If you really are under-muscled, I think you will find the erg to be a poor way to address that. Weight loss, yes. The erg can help you burn lots of calories. If you are really looking to add muscle I'm afraid this device is a very inefficient way to do this.

A 10km a day is a great goal. After all, "a 10k a day keeps the competition away." I think you are new enough to simply follow the Concept2 WOD or Pete Plan. You will find a little bit in that cranking out a 10km in one session will become an easy task.

If you are really set on a 10k, why not break it into intervals to start? Row 6 minutes at a time with a 2 minute break. That might take you 10 intervals the first time. Eventually it will take less and you can start to shorten the rest and/or lengthen the work period.
-Andy
PaceBoat lurched ahead unforgivingly, mocking his efforts.

ItalianRower
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Re: 5km to 10 km training plan?

Post by ItalianRower » April 26th, 2019, 11:54 am

If you have time for only 10k a session I would do 3x week: 2x 10k Ss at 70% hr max +a 10k Rate 20 Max.
And 2-3x long intervals:
3x2k rates 22/24/26(going up in weeks) ;
8x1500meters at rate 26 and goal 10k pace
And/or 10x1k with 1:00 rest at rate 22-24 ish and max pressure.

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