Couch to 5km Part 4 | Starting Rowing for the First Time.

We’re back! and most importantly, so are you on your journey from couch to 5km on the rowing machine.

I love this part of the training plan, as you should feel good, have endless amounts of energy and, most importantly, be able to see the light at the end of the tunnel. Okay, the endless energy may be slightly overstated, but let’s be honest; you are all crushing it if you have got this far.

Let’s take a look at what’s in store for the final two weeks of training.

Once again, you have dedicated workouts each week, so take your time to digest each one before you hop on your machine.

Week 7

Workout 1:

Warm-up

5:00 minutes 18 SPM

Workout

10:00 minutes 20 to 24 SPM

5:00 minutes active recovery

5:00 minutes 20 to 24 SPM

2:00 minutes active recovery

10:00 minutes 20 to 24 SPM

Cool down

5:00 minutes 18 SPM

Your goal today is to be focussing on your recovery.

As the workout progresses, you’ll see you have a long 10:00-minute interval to finish with, so you should be in the mindset of finishing strong, not dragging yourself across the finish line. Deep breaths and relax. You’ve got this.

Workout 2:

Warm-up

5:00 minutes 16 SPM

Workout

30:00 minutes 18 to 20 SPM

Cool down

5:00 minutes 18 SPM

This is your first long workout with zero active recovery, so be ready! Don’t rush your stroke; just keep it in the nice low 18 to 20 SPM range and keep your mind free of distractions as you go.

Workout 3:

Warm-up

5:00 minutes 18 SPM

Workout

6 rounds of:

5:00 minutes 22 to 26 SPM

2:00 minutes active recovery

Cool down

5:00 minutes 18 SPM

Little change of pace to end this week’s workout. You are still getting some good meterage in, so don’t rush to get this one complete. Focus on your SPM control with the 5:00-minute intervals and be at one with the machine.

Week 8

Workout 1:

Warm-up

5:00 minutes 18 SPM

Workout

15:00 minutes 20 to 24 SPM

5:00 minutes active recovery

10:00 minutes 20 to 24 SPM

2:00 minutes active recovery

5:00 minutes 20 to 24 SPM

Cool down

5:00 minutes 18 SPM

Just like workout 1 from week 7, this is a longer interval followed by a middle interval and then a final shorter interval where your goal is to focus on recovery in between.

Lots of time to focus on your recovery here, so relax and keep thinking about one more minute when it gets tough.

Workout 2:

Warm-up

5:00 minutes 16 SPM

Workout

35:00 minutes 18 to 20 SPM

Cool down

5:00 minutes 18 SPM

We’re almost there with this one. You should be within striking distance of your goal now, so don’t be intimidated by the duration of this workout.

Controlled rowing all the way.

Workout 3:

Warm-up

5:00 minutes 18 SPM

Workout

7 rounds of:

5:00 minutes 22 to 26 SPM

2:00 minutes active recovery

Cool down

5:00 minutes 18 SPM

Just like workout 3 from week 7, only with one additional round of 5:00 minutes of work.

Big push to see you through, and you’re onto the home stretch!

Additional tips.

If you are worried or are struggling with these longer workouts, then one key tip is to ensure all of those longer workouts are performed at a conversational pace.

The temptation is to try and push yourself a little harder each workout, which is great, but the longer workouts with no rest are designed to allow you to build an aerobic base, so you shouldn’t be out of breath all the way with those.

Final Thoughts

Congratulations on making it to the final two weeks of the training plan! You should be proud of yourself for all the hard work you have put in so far.

As you approach the end of the plan, remember to focus on your recovery and keeping a conversational pace during the longer workouts. Don’t be tempted to push yourself too hard and risk burnout or injury.

Most importantly, enjoy the process and celebrate your progress, no matter how small it may seem. You’re on your way to becoming a rowing machine pro!