Couch to 5km. Part 1 | Starting Rowing For The First Time

Couch to 5km is a challenge, and if you’ve ever wondered if it’s something you are capable of, then Dark Horse has you covered!

We’ve often been asked if you really need a dedicated training plan to achieve goals on the rowing machine, and the short answer is no.

However, we all know that having something that gives you structure and accountability is going to help you on your journey and being a Dark Horse means you are going to want to succeed where others don’t (we know you, don’t worry)

In this series of blogs, we will give you everything you need, from weekly workouts to hints and tips on technique and training aids that will get you from watching rowing on the couch to rowing your first 5km.

Sounds too good to be true?

Well, let’s kick things off which a technique recap here;

Now you’re up to speed, it’s time to kick off weeks 1 and 2 of your couch to 5km training plan!

Let’s go!!

Week 1

Aim to complete this workout three times this week with one or two days of rest in between.

Your effort this week should be consistent, but you are more than welcome to work a little harder than your previous workout if you are feeling good.

Warm-up:

5:00 minutes gentle rowing at 20 SPM

Workout:

8 rounds of:

0:60 seconds between 22-26 SPM

0:90 seconds active recovery (gentle rowing or rest if you need)

Cool-down:

5:00 minutes gentle rowing 18 SPM

Week 2

This week is the same as week 1. I want you to complete this workout three times this week with one or two days of rest in between.

Again your effort each workout should be consistent, and you should be aiming to row continuously with the work periods and then gently paddle for active recovery. Only stop if you absolutely have to.

Warm-up:

5:00 minutes gentle rowing at 20 SPM

Workout:

6 rounds of:

0:90 seconds between 22-26 SPM

2:00 minutes active recovery (gentle rowing or rest if you need)

Cool-down:

5:00 minutes gentle rowing 18 SPM

Okay, there you have it! You are set, prepped and ready to go for the first two weeks of this journey.

Try not to overthink too many things at this point.

You have a range of SPM to be working with at this point during your work intervals, so don’t panic if you can’t stay at the top end of the ranges given and have to reduce slightly as the workouts progress. Just get comfortable moving and doing more than you have up to this point.

We’ll see you in two weeks with the next round of workouts and hints to get you to your goal.