{"id":29340,"date":"2023-09-12T07:03:05","date_gmt":"2023-09-12T14:03:05","guid":{"rendered":"https:\/\/darkhorserowing.com\/?p=29340"},"modified":"2023-09-12T07:21:39","modified_gmt":"2023-09-12T14:21:39","slug":"couch-to-5km-part-3-starting-rowing-for-the-first-time","status":"publish","type":"post","link":"https:\/\/darkhorserowing.com\/couch-to-5km-part-3-starting-rowing-for-the-first-time\/","title":{"rendered":"Couch to 5km Part 3 | Starting Rowing For The First Time."},"content":{"rendered":"<div class=\"\"><div class='_form_49'><\/div><script type='text\/javascript' src='https:\/\/darkhorserowing.activehosted.com\/f\/embed.php?static=0&id=49&663B79EE20C8B&nostyles=0&preview=0'><\/script><\/div>\n\n\n<p>1\/2 way, baby!!!<\/p>\n\n\n\n<p>How are you feeling? I don\u2019t doubt most of you are already loving\/hating me and questioning why you committed to rowing a 5km in the first place.<\/p>\n\n\n\n<p>Well, I\u2019m here to tell you &#8211; IT\u2019S OKAY!! You are allowed to question things and falter every now and again, especially if this is the first time you have rowed for longer than 5:00 minutes, 2:00 minutes or even 10 seconds!<\/p>\n\n\n\n<p>When it comes to workouts this week, you have my full permission to add on an extra 30 seconds of rest if you need it at any point.<\/p>\n\n\n\n<p>I still want you to carry on with the planned workouts as written but be kind to yourself and know you\u2019ll get there.<\/p>\n\n\n\n<p>I\/we believe in you.<\/p>\n\n\n\n<p>Speaking of workouts, let&#8217;s dive into week 5 and week 6.<\/p>\n\n\n\n<p>You\u2019ll notice this is where you are now getting multiple different workouts each week. Expect this for the next few weeks and stay the course.<\/p>\n\n\n\n<p>If you can then do them in the order written with a day or two rest in between. If you need to swap them around to fit in with your life, then I\u2019m absolutely fine with that.<\/p>\n\n\n\n<p>Enjoy!!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Week 5<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Workout 1<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>5:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p>3:00 minutes active recovery<\/p>\n\n\n\n<p>5:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p>3:00 minutes active recovery<\/p>\n\n\n\n<p>5:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>10:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout 2<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>8:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p>5:00 minutes active recovery<\/p>\n\n\n\n<p>8:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>10:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout 3<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>20:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>10:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<p>There are some longer workouts as part of this week so be ready and enjoy the change of pace it brings. You know it will make it worth it at the end.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Week 6<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Workout 1<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>5:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p>3:00 minutes active recovery<\/p>\n\n\n\n<p>8:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p>3:00 minutes active recovery<\/p>\n\n\n\n<p>5:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>10:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout 2<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>10:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p>3:00 minutes active recovery<\/p>\n\n\n\n<p>10:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>10:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Workout 3<\/h3>\n\n\n\n<p><strong>Warm-up:<\/strong><\/p>\n\n\n\n<p>5:00 minutes gentle rowing at 20 SPM<\/p>\n\n\n\n<p><strong>Workout<\/strong>:<\/p>\n\n\n\n<p>25:00 minutes between 20-24 SPM<\/p>\n\n\n\n<p><strong>Cool-down:<\/strong><\/p>\n\n\n\n<p>10:00 minutes gentle rowing 18 SPM<\/p>\n\n\n\n<p>Keep bringing that energy to these workouts. I know they can look daunting now we\u2019ve turned the dial on continuous work well and truly up!<\/p>\n\n\n\n<p>Stay the course and keep being a Dark Horse.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How are you feeling? I don\u2019t doubt most of you are already loving\/hating me and questioning why you committed to rowing a 5km in the first place.<\/p>\n<p>Well, I\u2019m here to tell you &#8211; IT\u2019S OKAY!! You are allowed to question things and falter every now and again, especially if this is the first time you have rowed for longer than 5:00 minutes, 2:00 minutes or even 10 seconds!<\/p>\n","protected":false},"author":2,"featured_media":29318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","footnotes":""},"categories":[655,596],"tags":[132,617,700],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Couch to 5km Part 3 | Starting Rowing For The First Time. - Dark Horse<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/darkhorserowing.com\/couch-to-5km-part-3-starting-rowing-for-the-first-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Couch to 5km Part 3 | Starting Rowing For The First Time. - Dark Horse\" \/>\n<meta property=\"og:description\" content=\"How are you feeling? 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