ROW a 21 Minute 5k and Set a NEW PR!
Video taken from the channel: Dark Horse Rowing
Candito 6 Week Strength Program RESULTS (Cycle 1)
Video taken from the channel: David Flanigan
Couch to 5K: Week 6: Pushing boundaries
Video taken from the channel: Andy Clayton
If you’re a beginner runner who wants to run a 5K that’s six weeks away, use the 6-Week Beginner 5K Training Schedule. If you’re an advanced runner, you can use the 6-Week Advanced 5K Training Schedule.This intermediate 5K training plan is six weeks long, and aimed at runners who can easily run for up to 30 minutes, four times a week. The training plan will include a number of different types of.6 Week Intermediate 5K Training Schedule. Week 1: Day 1: 40 min CT or Rest Day 2: 25 min TR + 2 hill repeats Day 3: 30 min CT or Rest Day 4: [4 min @ 5K effort + 2 min ER] x 3 Day 5: Rest Day 6: 5 miles LR Day 7: 3 miles ER Week 2: Day 1: 40 min CT or Rest Day 2: 30 min TR + 3 hill repeats Day 3: 30 min CT or Rest Day 4: [4 min @ 5K effort + 2 min ER] x 4 Day 5: Rest.
Six-week beginner 5K training plan A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks By Runner’s World.Instead, you can run a faster 5K by following this free training plan for the next 6 weeks, written by Olympic coach Mario Fraioli. With a mix of medium-long runs, speed workouts and progression runs, you’ll be able to improve your strength, speed and stamina—and very likely—run a faster 5K.
This 6-week 5K training plan for beginners will take you from novice to race ready. Get detailed 5K walking workouts, form tips, and racing hacks.Once a week, complete a long run where you work up to 6–12 miles for beginner-intermediate runners and 10–14 miles for intermediate runners by week 5. Week.
6 week Couch to 5k Training Calendar TRAINING CALENDAR LEGEND Colour signifies easy day/effort R Rest day XT Cross train – bike, swim, squash, etc. *All training efforts are shown in minutes. ON, I WILL COMPLETE A 5k Courtesy of: www.MeetYourRunningGoals.com Week #1 Mon Tue Wed Thu Fri Sat Sun.The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5K also is a rest week.
Taper your training so you can be ready for a peak performance on the weekend.13 Week 1 16 Week 2 19 Week 3 22 Week 4 25 Week 5 28 Week 6 31 Week 7 34 Week 8 37 Debriefing. 4 Why the 5K?
Congratulations! You have made a great step towards Intermediate runners should shoot for a 5K goal time of 18-26min, provided there are no extraneous circumstances leading into race day. Individual results will depend on average daily.One day a week — Friday on this 5K schedule — is a day of rest from exercise.
This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. Also take a day of rest the day before your race.
On this 5K run training schedule, race day falls on Saturday of your seventh week.This Intermediate program counts down from Week 1 to Week 8 (race week) for a 10K race. Following are explanations of the terms used in the training chart below.
Runs: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a comfortable pace.The 5K is fun and exciting – training for one is no different. This 8-week plan is designed for maximum results and built to adapt to your experience level and needs. Nike processes information about your visit using cookies to improve site performance, facilitate social media sharing and offer advertising tailored to your interests.6-Weeks to 5K: Intermediate Plan This is a basic 5K schedule for anyone who can run 30+ minutes 3 to 4 times a week.
It is designed to help you finish a 5k comfortably with few to no walk breaks and at a faster pace. Be sure to consult a physician and/or personal trainer before starting any training program. GOOD LUCK! WEEK ONE Mon Rest.5k Training Plans: Couch-to-5k down to 16 minute training plans.
Welcome to the 5k training plan section. 5000 meters, 3.1 miles, or perhaps 16404 feet whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike.
List of related literature:
| |
| from Advanced Marathoning | |
| |
| from Advanced Marathoning | |
| |
| from Marathon: The Ultimate Training Guide | |
| |
| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
| |
| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
| |
| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself | |
| |
| from Triathlon Science | |
| |
| from Run with Power: The Complete Guide to Power Meters for Running | |
| |
| from Relentless Forward Progress: A Guide to Running Ultramarathons | |
| |
| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
| |
| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
| |
| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong | |
| |
| from Developing Endurance | |
| |
| from The Incomplete Book of Running | |
| |
| from High-performance Sports Conditioning | |
| |
| from The Art of Running Faster | |
| |
| from Science and Development of Muscle Hypertrophy |
54 comments
Hi Andy! I’ve been watching your videos since I started following the app. Just completed my first 20 min run and you’re right just trust the programme and you’ll get so far! Thank you for making these videos they have been super motivating for me throughout!
first of all, your videos are very motivating and thank you so much:) I have a question; i did week 6 day1 and day2 well. But in day3 i could only run for 11 mins first then on the same day i tried again and i could run for 15 mins. What would you suggest? Do you think i should try week 6 again or start week 7? Thanks again:)
I do 5k in 22 mins but I must be struggling with technique. I’m having to do around 30spm, I’m 5.5 tall.. I don’t think I could do faster time with a much slower stroke rate…??!!
Hi Andy. I’ve been doing C25K, and have watched your vids for motivation, right from my first week.
Have just completed Wk6, run 3, so did the 25m run.
Genuinely mate, watching your progress, has been inspirational, in the true sense of the word. Will hopefully leave you another message when Wk9 is done. But thanks these vlogs have helped.
Hi Andy, thanks for the vlog, it’s been really helpful and motivating! Thanks Nik
Hi really enjoying watching your vlogs as I go through the couch to 5k program. I’ve been doing laps around my garden due to the current circumstances hope I can complete the program! It’s getting tough in week 6…
I struggled a bit to find a rhythm for the first few minutes of the 25 min run then I just got into it. Time went really fast after that and I even sped up for the last minute. I’ve calculated I’m taking 7.5 mins on average to run/jog a km so that would be 5k in 37.5 mins at the moment. If i can last that long!
Amazing video series Andy! Short and to the point. Starting week four this week, I hope it goes well. Thank you!
I’m nervous about starting this week in couch to 5k! Seems to be a bigger step up
I love your videos and I watch you and your technique all the time…….. I just think we as a audience I would like to see a picture of a active screen of your monitor from the rower as you are rowing so we can watch you and see how far you are during the workout!!! Other than that I think you are great and doing a great job…. Thank you very much!!!!
Nicely done! This program is incredible! Posting my first series on Candito Training soon Are you still doing Candito? Subbed and Greetings from South Africa!
My first ever 5k. 24.09.9. Love your videos. Thanks Shane. ����
About to start this as a novice lifter!
Hoping to increase my overalls by quite a bit as I have only been going to the gym for around 4months (properly), having spent 3years messing around as a kid
That’s really impressive. You basically took your 1 rep maxes and turned them into either 3 or 4 rep maxes in 6 weeks.
I have this far only run his 6 week bench program. Took me from 275 to 300 after 2 additional bench workouts. I’ve been wanting to do the full body version.
Just discovered your channel and I love it. Do you have any videos using a waterrower or channel recommendations?
Do you feel that this is a good program for someone leaving the novice phase. Also how many cycles are u gonna do?
Thanks for the inspiration went for it and got 20:53.2, my first sub-21 min 5k.
My husband, myself and my three daughters are all doing this Couch to 5 together. Doing week 7 right now and have watched all your videos. They have been entertaining and encouraging like you I have been amazed that I am actually running and that I have run 20 mins last week��. I loved the background this week beautiful beach, huge cathedral(??) and a rabbit! Which town do you live in??!
Shane, I’ve been following your videos since I purchased by Concept 2 one month ago. I’ve learned a lot and reached 5k in 21.41 this morning. Excited!!!!
Constant 28-30SPM, Drag factor 120, Damper setting high 5, yet I can’t get 5K under 25 minutes
Great follow along video. I really appreciate your site. I am using a waterrower and am fairly new to rowing. I was following along with your stroke rate. When you announced the completion of the 1K I still had 200M to go. I picked up my stroke rate for most of the rest of the workout and still had 400ishK to finish when the video work out was done. Being new to this I’m not sure if that is a difference in rowers or a difference in mechanics and length of stroke (which is my guess). I don’t love the electronics of the waterrower but it would be too easy to point the finger at that. Wondering if anyone has any insight.
I’m 13 and my dad has a rowing machine. Normally I do 1-3k at 2:20 but tomorrow I’m going to try 5k at 2:20! Thank you for the inspiration!
On my last rowing on 2020-01-23 I did a 5k in 17:21. I just started rowing the day after new year and I’m 67 and just lost 110 lbs in the past year.
Thanks for the video really helped me break the 21 min mark, I’m new to rowing and my previous best was 21.03 and just couldn’t seem to get the pace right.. New pb is 20.57.. For the win!! ✌ ☺
Hi Shane, I started watching your videos last week and loved them. Thank you. I’m learning a lot. I got myself a water rowing machine a week ago and have been rowing every day. Since mine is not the Concept 2 rower I cannot follow your exact settings. My rower has the basic settings only and resistance wise only 3 settings min, mid, and max. i did the 5k today and finished it in 16.55 mins but sad to say the resistance was set to minimum as I just started rowing a week ago. BTW I’m 55 yrs old and I like to know if it is any good. Thank you very much, Shane.
I can’t get any better than 5K in 24:20 i’m hitting 26SPM pretty much all the way, then 28 last 5mins or so resistence 6 on an Oartec Slider in Static Mode.
I love the changes you’ve made to your YouTube videos. The feel is awesome and super fresh. ����
Well that didn’t happen. Not sure where it went wrong. I have a C2 PM4, I set the drag factor the same (111) and I followed your 22 SPM pace but I was almost 2K behind you at the finish. I was nowhere near a 2:00 minute pace. At 30 SPM I could only get it to 2:45. How can we be so far apart?
Lovin your videos, been sticking to your beginners row-along guides for about 6 weeks now, thought I’d test myself against 5K, did a 19:57. 270Lbs 53 years young, really surprised myself, man it was hard. ��
I trained rowing for 2 months on not so cheap (and very Chinese) “home magnetic rower”. 3 times a week, 1000 strokes on highest resistance. Until this “rower” was destroyed badly. I decided to save on other not so necessary things and bought the C2. My first workout in life on C2 was 5000 m with drag factor of 125. I managed to do it in about 19:55. C2 felt 2 times as hard as this “home magnetic rower”. So it is possible to beat 21 minutes even after 2 months of training on even a crappy equipment. But I have to say, that I am physically active for 6 years now 6 times a week I interleaved cardio on bike and gym with dumbbels / callistenics. I started rowing because I was told by my doctor to stop anaerobic exercises because of blood hypertension and genetic bias in the direction of cardiovascular diseases. I wanted sport, that will not only improve my heart, but also my muscles. So I choose rowing. Great sport!
BTW: do not even think of buying anything that is not licensed to work in commercial gym on constant basis. Name “Home rower” is an euphemism for “shitty piece of crap”. It is a toy for children, 6 ft tall, 190 lb man will destroy it in almost no time.
Really, C2 is like a tank. Indestructible and I can say, that it is a holy grail in the world of ergometres. It is expensive, but the quality/price coefficient is absolutely devastating for other ergos on the market. I fell in love with this machine. Period.
Thanks for the video. I go 22:06. When I try matching stroke rate, my spit is around 2:11 2:15 and I fall behind. I’m on a WaterRower…not sure that matters. But, I enjoy the challenge and hope to get under 21 minutes soon. Thanks again.
That’s some good stuff bro. Defo post an update after the second cycle has finished ����
How do I set the damper on a water rower? Did your stroke rate stroke for stroke but way outside the time.
Hi David, in this program how do you choose the weight to use for the deadlift variation
How much power (watts) do I need to deliver? I can’t get close the 21 min and at around 115 watts with 21 SR. Thinking my machine isn’t calibrated right??
Really nice setup for this vid. The coaching tips were a nice touch…
Picking up rowing in the last few months and have used your videos as a resource to get off to a great start…thanks!
There is a some disconnect for me: I have a stroke rate of 23-29 over the course of 5k and I find myself end around 23:00. Same machine and my form approximates your own. What is the secret because I can’t see how a stoke rate of 20 is going to get me to 21:00?
Is there a reason to drop the handle on the release? It mimics rowing with an actual oar, but I normally see people keep a straight line through the handle on catch, release, and recovery just curious.
So I rowed a PR of 21:35 about 2 weeks before you posted this video. I wasn’t really trying to but realized I was on pace about halfway through and really pushed it on the last 2k. Now I am not a big guy. 5’6″, 163 lb. 57yo. I was dying at the end and my HR was pushing 180. Oh, the other factor is I’m rowing at 6900 ft elevation! I’m not sure that I can get to 21 minutes at this elevation. It’s just too hard to breath. Another thing I noticed is that in the ErgData app there is a button which corrects your time based on weight. When I push that button it calculates my time to 19:17. Can you comment on what that button is really doing?
Just found your channel new sub here just learning how to row on machine at gym. Now I can see how to do it properly,the song playing it’s awsome. They don’t ship that rower to Canada it says to bad.
Did my fist 5k yesterday 19:46, Stroke rate was 26, Went balls to the wall for the last 500m. Have been building up using a work/rest workout of 1/2/3/4/5/4/3/2/1.
I absolutely love your workout videos, thank you so much for posting. I’ve been rowing for about three months and I followed along with this one achieving a time of 20:26 on a waterrower. Will do this again in a month and will aim to get below 20 minutes. Thanks again for providing what I consider to be, the best rowing resources on the internet. Kudos!
Another great video Shane is there any chance you could link to your playlist for videos like this as I find the music is really important when facing challenges
First attempt!
51 years old, 95kg. Pretty pleased with 20:33 @ 2:03.3. Aiming to get sub 20 minutes in the coming months!
Thanks Shane, your videos are great!
Rowing 10k in 45 mn every day or other day as a running injury rehab I will try that. Thanks! I miss this page https://darkhorserowing.com/dark-horses-running/
Im 35, 6’2”, 308lbs ( but i don’t look it ). Started rowing 5k’s 2 weeks ago on a water rower, hardest setting, with a time of 27:49. Finished yesterday’s row at 24:25. Now I’ve got to build up to under 21:00!
Andy just a quick comment to thank you for these videosI have my Week 6 run 3 tomorrow and I genuinely don’t think I’d have got that far without your encouraging insight into the programme, especially week 5 which I had been really dreading.
6’2” 275, my 5k PR is 19:12.7 I started rowing January 23, 2019. I row 5k 4x week and 30 minutes 2x week.
Great video to row along too, kept the splits and stroke rate then ramped it up in the last 500-600 metres. 20:36. Try again in a few months to beat 20 minutes. Cheers!!
At 84 did a 20.10.7 5 k, a split of 2-01. A World Record for 80 plus. However did it all wrong, this was in a competition but I had no idea or intention of record breaking. However the organisers picked up at about 2+ k that I was on track for a record, a surprise for me! So the last 2 k were at 1-58! I think if I did what Shane is suggesting and gone out fairly evenly on each 500 I could gave done better. Mike H
I haven’t done a 5k test, 10k took 44mins today which is my best time to date in my second month of rowing. Love the videos by the way they have helped a lot keep up the great work from the UK.
21:53 on my first attempt at breaking 21 min. My previous efforts hovered around 23 min so I consider this an absolute win! See you tomorrow, DH
I do 12km in about 45-46 minutes I was a runner, weight lifter and martial artist for years,
I wasn’t sure how my 12k time stacked after seeing this I feel good, been rowing since november 20th of 2019.
at 36m 5’10 154lbs first time i did a 5K, I was pretty new at rowing, was in great shape and ended with a 18:36. Five months later, out of shape and can’t hold a 1:52 split for longer than 3k. So harsh. I didn’t know what I was doing at the time and I just winged it but gave it a max effort. This time around, i’m thinking about splits, effieciency, stroke rate, recovery through the core and I can’t see myself doing sub 18.. like.. not happening. I never practice the 5k, is doing 5Ks the practice?