Does anyone have training advice for racing 10000m please?

[phoenix]

I'm just returning to indoor rowing after a 15 year break, so don't know what training guides are available now.
I've entered a competition in Feb and it includes a 10,000 m race, so I thought I'd give it a go.
I've used the Concept 2 training plan for 2k racing many times and wondered if there is any similar plan or books out there for a 10k race?
Or maybe there's a way of modifying the 2k plan?
I get on really well with a set program but not so good at trying to make up my own.
Any help would be appreciated, thanks.

[MPx]

Dont know of any 10 k specific plans - hopefully someone will be along soon who does.

You may already know that Pete Marsden has a 5k plan (as well as his Beginner and 2k plans) https://thepeteplan.wordpress.com/5k-training/. Once beyond 2k you're increasingly training for a purely aerobic event so my guess would be that a 10k plan would be very similar but just more of the same - by which I mean add a bit of distance to the long sessions - you need to get used to extended seat time. Don't bother as much with the short <1k intervals unless you particularly like them, but do more of the long intervals so that the meters add up to around 10k (eg 5x2k; 4k;3k;2k;1k). Pacing wise, do the longer pieces at about 70% of your max heart rate - whatever pace that dictates. Do a 10k test at the start so that you know where you are now. Then for the interval sessions start at 1s less than the pace you achieved for 10k for all but the last interval which you should try to do quicker. Make a note of the avg pace you manage across the set and use that as the start pace next time...with a faster last - and by that means ratchet down your pace as the training cycles come round.

Stick with it and the best of luck

[jamesg]

competition in Feb and it includes a 10,000 m race,

Does that mean you have other races too?

How well defined is your stroke?

[Dangerscouse]

I'm really not sure about a training plan. As Mike suggests, get used to the distance, and over time reduce the rests and increase the interval distances.

Confidence and improved aerobic fitness are probably the most important parts of training for a 10k. Quite a lot of longer, steadier sessions with occasional grey zone sessions may be ideal for you, but it may also be better for you to do mainly grey zone training with some longer, steadier sessions, or possibly something else. It all depends on how well you recover and your personal physiology, but it's probably best to try and do the first option of mainly longer and steadier sessions.

I'm not going to be prescriptive as to what is best as there are too many examples of variations for different people. It would be great to have a one size fits all programme, but it just doesn't work like that.

[Tobias Stoehr]

On Ergzone there is a programme by FMRowing for a 30 Min Test. This should work for a 10k as well, as both are pretty similar regarding energy systems used and intensity.

I am currently using that programme. If you have a good estimate of your current 2k pace, you can enter that into ergzone, then the programme gives you not only stroke rate, but also pace targets for each session.