RowAlong’s 10k rowing plan

[CBDB]

I’ve started RowAlong’s 10k rowing plan, wanting to get a bit more into long distance rowing.

So for anyone wanting to join me, either on your own indoor rower or on a rower on the gym, the minimum you’ll need is a smart phone with YouTube and an internet connection wherever your rower is.

To prepare, just subscribe to the RowAlong YouTube channel youtube.com/c/RowAlongFreeI... and you can also just click on the links below and RowAlong to his Instructions. (There is also a Facebook site, just search for RowAlong.)

(Optional) For those who are keeping a Concept2 logbook and want to program in the PM5, the best solution is to download the app ErgZone, connect to your Logbook, ideally put in your 2k pace, and find the RowAlong channel on it. ErgZone can take the hastle out of programming the PM5 (but just rowing to the videos is also ok).

Ok, here we go.

Webpage of the plan is at rowalong.com/10000m-plan/

Anyone who wants to join me in rowing through this plan, do save this post so you’ll get notified of updates.

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Week 1 Session 1 – 5 x 10 minutes – resting 90 seconds between – at 18/20/18/20/18spm youtu.be/faujjz9E8E0(Not working as expected?)

Week 1 Session 2 – 30 minutes at 20 strokes per minute youtu.be/cH2br4dUmTE(Not working as expected?)

Week 1 Session 3 – 40 minutes – increase pace by 2seconds every four minutes youtu.be/vkUUCZN4xM0(Not working as expected?)

Week 1 Session 4 – 3 x 12min with 1 minute rests – at 20/18/20spm youtu.be/wXIZPsX1B7w(Not working as expected?)

Week 1 Session 5 – 20 x 20 secs with alternating pace x 3 – with 2:30 rests youtu.be/JDbsLUvLgJg(Not working as expected?)

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Week 2 Session 1 – 3 x 15mins with 2 min rests – rate pyramid (change every 3 mins) youtu.be/8frt-fHlNXk(Not working as expected?)

Week 2 Session 2 – 35mins at 20spm youtu.be/lNJKkfY7KPc(Not working as expected?)

Week 2 Session 3 – 3 x 12 mins with 3 minute rests youtu.be/WqMHlhCZecs(Not working as expected?)

Week 2 Session 4 – 3 x 11 mins with 1 minute rest – at 18/22/18 strokes per minute youtu.be/KEokcoRtnbU(Not working as expected?)

Week 2 Session 5 – 1min at 20spm MAX POWER then 1 min rest – 20 times youtu.be/zOOFUfh5BSk(Not working as expected?)

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Week 3 Session 1 – 5 x 8mins at 24spm with 2:30 rests. 8mins are split into 5min and 3min youtu.be/ErYH4DTyUzM(Not working as expected?)

Week 3 Session 2 – 40 mins – changing through 18/20/22/20/18/18/20/22/20/18spm every four minutes youtu.be/6CVgrKPtCRk(Not working as expected?)

Week 3 Session 3 – 40 minutes – increase 2 seconds every four minutes

youtu.be/d4TG-7rRI00(Not working as expected?)

Week 3 Session 4 – 30 minutes at 18spm youtu.be/oCMZ2FMBPaI(Not working as expected?)

Week 3 Session 5 – 10/5/10/5/10 mins with 2 min rest between youtu.be/C4pyvS0EXK8(Not working as expected?)

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Week 4 Session 1 – 30mins – 4 mins at 20spm then 1 min at 28spm x 6 youtu.be/R4PvDso9998(Not working as expected?)

Week 4 Session 2 – Descend through 9/8/7/6/5/4/3/2/1 minutes, swapping 20spm and 18spm (no rests) youtu.be/yFSlD7M1sTw(Not working as expected?)

Week 4 Session 3 – 10 x 3 mins at 26-28spm with 90 second rests youtu.be/Ipx4f2DgXls(Not working as expected?)

Week 4 Session 4 – 30 minutes at 20spm and at 2K+18 pace youtu.be/fc64k72F1SI(Not working as expected?)

Week 4 Session 5 – 15mins x 3 with 2 min rests – split into 5/4/3/2/1min chunks youtu.be/MHusYZSi0sg(Not working as expected?)

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Week 5 Session 1 – 4 x 8 mins with 2:30 rest between youtu.be/GChMVufnI4E(Not working as expected?)

Week 5 Session 2 – 50 minutes with no rests – changing between 18 and 20spm every 10 minutes youtu.be/oO1yO9wOHsI(Not working as expected?)

Week 5 Session 3 – 6 x 5mins with 2:30 rests. Starting at 10K rate and Pace – INCREASE! youtu.be/QjdFi87-buo(Not working as expected?)

Week 5 Session 4 – 30 minutes – 18 strokes per minute youtu.be/CE24OWR2EEE(Not working as expected?)

Week 5 Session 5 – 40 minutes – alternating 20spm and 24spm every 4 minutes (with no rests) youtu.be/PjCSvTrrFN0(Not working as expected?)

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Week 6 Session 1 – 5 x 8mins with 2 min rests at 26spm / 2K+10 – or your 10K Stroke Rate and Pace youtu.be/h_ytIkeZ9qM(Not working as expected?)

Week 6 Session 2 – 55 minutes – changing up and down 18-20-22spm youtu.be/2mxxBgylNB4(Not working as expected?)

Week 6 Session 3 – 40 minute push pace – Start at 2K+23 and increase every 4 minutes youtu.be/pefAa4hctEE(Not working as expected?)

Week 6 Session 4 – 30 minutes at 20spm youtu.be/R8i2hID8sL8(Not working as expected?)

Week 6 Session 5 – 3 x 12 minutes with 90 second rests at 24spm youtu.be/VnTpq3AVHsQ(Not working as expected?)

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Week 7 Session 1 – 12 x 3 mins with 90 second rests at 26-28spm youtu.be/sup4Plw93Dw(Not working as expected?)

Week 7 Session 2 – 60 minutes – changing through 18/20/22spm x 4 youtu.be/Ok39loOrme0(Not working as expected?)

Week 7 Session 3 – 20 x 1 min at 20spm with 1 min rests youtu.be/Fyx6z2f678k(Not working as expected?)

Week 7 Session 4 – Start at 2K+23 and increase every 4 minute youtu.be/w6L2faOcBhM(Not working as expected?)

Week 7 Session 5 – 2 x 20mins at 24spm with 2 min rests youtu.be/F1dGXXV01GQ(Not working as expected?)

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Week 8 Session 1 – 5 x 8mins with 3 min rests – split the 8 minutes in half youtu.be/qNsh2cs6RNg(Not working as expected?)

Week 8 Session 2 – Alternate 18spm and 20spm every 3 minutes for 30minutes youtu.be/_MAjJtzovCs(Not working as expected?)

Week 8 Session 3 – 10Km Prep: Row 3 minutes at 5K Stroke rate and pace – then 17minutes at 18spm youtu.be/zbL29Be_PLo(Not working as expected?)

REST DAY HERE – RECOVER BEFORE THE 10K ROW!!

Week 8 Session 4 – 10Km time trial. (CBDB’s note: Make sure you use the Concept2 online logbook, as can then track and compare your improvements of your 10ks)

Week 8 Session 5 – 30 mins at 20spm / 2K+18 with 10 power strokes (still at 20spm) every 4:30

(CBDB’s Notes: suggested video to follow: youtu.be/uItTodIjquM(Not working as expected?) )

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Celebrate!!!

[CBDB Administrator Graduate Gold]

WEEK 1 ROW 1

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10k plan started! Week 1 Row1.

Great start to the 10k plan today, certainly liked this week 1 so much better than week 1 of the 2k plan. So I think it was a great decision for me to move over to the 10k plan.

RowAlong’s John Steventon​​ recently posted in a reply that for some rowers new to the sport the following sequence of plans might be a great choice:

1. 30x30 plan

2. 10k plan

3. Revisit 30x30 plan

4. 500m plan

5. Revisit 30x30 plan

6. 5k plan

7. Revisit 30x30 plan

8. 500m plan

9. Revisit 30x30 plan

10. 2k plan

And that also sounds like it would fit me.

The row of the 10k plan’s Week 1 Row 1 was great but I ended up faffing-about with tech quite a bit at the start, which one can see in the first set of 10min as I ended up under the targeted pace.

Second set of 10 min, wanting to catch up the time missed during my faffing about, I took the next 10 min slightly too fast.

Held back in 3rd and 4th sets of 10minutes, and then pushed a bit more in last set.

It felt very doable, no backache (I had some in the beginning of my rowing journey), and felt I could push more. But having rowed 4+4+50+2=60 minutes without any issues was a great experience and I think this is my first 60 minute row ever. I can see how rowing 10k is so doable, and it feels comfortable.

I have experienced now how my beloved slow joggling running could find an equivalent of a slow sloggle of a row! And I was sweaty by the end of it without my heart rate having gone up very much! Delicious sloggle of a row!

So really looking forward to more of those, as well as the whole plan!

Huge thanks to RowAlong, ErgZone and PainSled .

Happy rowing everyone!

Tech rowing

[CBDB Administrator Graduate Gold]

WEEK 1 ROW 2

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10k Plan Week 1 Row 2.

30min straight at 20spm 2k+18.

For some reason it didn’t feel as easy as yesterday’s row (maybe 10min sets helped, or 18/20 swaps) but I’m getting the hang of consistently keeping to my target SPM and pace.

On Zwift I came across a waterfall, so now off to a shower!

[CBDB Administrator Graduate Gold in reply to CBDB]

Redid this one today. Post covid I’m slower and am taking things easy. Mostly in 2k + 40 ! 🤣🤣

[CBDB Administrator Graduate Gold in reply to CBDB]

Did this again today after covid break and building up again. This felt relatively easy, this time around!

[CBDB Administrator Graduate Gold]

WEEK 1 ROW 3

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10k plan Week 1 Row 3: PUSHPACE!!! 😳

I was worried about that one, but the RowAlong video​​ got me through that one!

And I managed fairly consistent (although as mentioned before, my 2k pace is quite a bit slower than many rowers).

But focussing to get the consistent pace and strokes per minute helped, and I couldn’t have done it without the video running alongside!

Hubby brought me an alcohol beer after my stretch! What a treat!

Times and beer

[CBDB Administrator Graduate Gold]

WEEK 1 ROW 4

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10k plan , a low intensity row.A fairly easy ramble row with a Zwift run, which felt quite doable. And i’m also getting a satisfaction out of hitting the target pace !

Zwift

[CBDB Administrator Graduate Gold]

WEEK1 ROW 5

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20 seconds medium effort, 20 seconds sprinting and repeat 20 times!

Rest 90 seconds.

Then.

Do that 3 times.

Uff.

But this concludes the first week!

[CBDB Administrator Graduate Gold in reply to CBDB]

Redid this one today, but in all my re-rows my pre-Covid stats 2 months ago are still consistently faster than my current stats.

Annoying. But I’ll just have to have patience.

Zwift & RowAlong

[CBDB Administrator Graduate Gold]

WEEK 2 RUN 1

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Now this was a fun long one!

Row 3 x 15 mins with 2 min rests. Change every 3 mins through 18/22/24/22/18spm with changing paces with every change in SPM:

18 at 2k+20

22 at 2k+15

24 at 2k+12

Together with 4min warm up and 2min cool down, that’s 51 min of rowing, getting me to 8.5km!!!

[CBDB Administrator Graduate Gold]

WEEK 2 ROW 2

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A 35min straight row at effort level 7 out of 10. (20 SPM 2k +18)

I normally don’t like these straight rows, as they used to bore me. But nowadays I have Coach RowAlong chatting technique, his video keeping my strokes in sync, ErgZone App’s pace feature keeping me aiming at a very specific speed, and Zwift providing the scenic views. (I even got a virtual Running Channel T-shirt as part of the 5k race I row-ran!)

Week 2 Row 2 IN THE BAG!!!!

Zwift and ErgZone and running channel t shirt

[CBDB Administrator Graduate Gold]

Week 2 Row 3

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Was exhausted even before starting this high intensity row. So I think I need a couple of recovery days.

[CBDB Administrator Graduate Gold]

WEEK 2 ROW 4

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Done! ✅

After a bit of a break as my glutes we’re getting quite tight. So more yoga and stretching and today the medium effort row with 11 + 11 + 11 min at 18/22/18 and 2k+18/14/18

[CBDB Administrator Graduate Gold in reply to CBDB]

Did this one again today. Felt easy (but am working with my new proportionately calculating 2k pace guides)

[CBDB Administrator Graduate Gold]

WEEK 2 ROW 5

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Replaced this one with 2 min easy (20 SPM 2k+30), then 1 min sprint (27 SPM 2k-5), repeat 10 times.

Similar effort, but used the 30min to get into the March CTCC challenge and now sitting on the shore in a boat, waiting for 3 more rowers.

But big improvement from when I rowed this session last 2 months ago:

2nd Jan 2022 30min, 4483 meters, 3:20 pace.

5th March 2022 30 min, 5213 meters, 2:52 pace.

That’s huge for me!

[CBDB Administrator Graduate Gold]

WEEK 3 ROW 1

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Just finished Week 3 Session 1 of the 10k plan, and it’s great to get into the 40min rows!

I’m slow but am faster than before and I think my stats look good relative to my pace! All in the green zone!

I just love how rowing can be adapted to one’s pace with the 2k pace thing. (And loving ErgZone App how it supports that!)

My YouTube video stopped to load a few times, but kept going with ErgZone keeping me in the right zones!

Stats

[CBDB Administrator Graduate Gold]

BUILD ME UP #1 & COVID INTERRUPTION

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Well, I came down with symptoms the evening I started week 3 last Monday. Completely horizontal and in bed by Thursday, which was also the first day of testing positive!

Thur - Sunday was coughing, headaches, sniffling, aching limbs, wheezing and overall weakness.

Today, Monday after my last row, I did RowAlongs build me up series, which RA filmed whilst he was recovering from Covid earlier this year.

So 5 min warmup, 5 min easy row, and a good stretch afterwards.

Yup, my legs feel wobbly now even though I took it really easy. But it’s good to be doing some activity!

[CBDB Administrator Graduate Gold]

BUILD ME UP #2

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7 min row, every 30 second 1 power stroke.

And a good warm-up and cool down.

[SueAppleRun]

Goodness! I can’t join you but will be cheering you on

[CBDB Administrator Graduate Gold in reply to SueAppleRun]

Awhhh thank you! 🥰

[CBDB Administrator Graduate Gold]

BUILD ME UP #3

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10 min row, mixed intervals with SPM 20/28/24

And a good warm-up and cool down.

[CBDB Administrator Graduate Gold]

BUILD ME UP #4

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12 min 20/28 interval swaps

I actually was grinning the first 6 min at least. Felt good. Getting there!

[CBDB Administrator Graduate Gold]

BUILD ME UP #5

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Getting intensive! 15 min with some fast rowed fartleks .

[CBDB Administrator Graduate Gold]

BUILD ME UP #6

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A bit of a complicated interval session:

1 min 20 SPM Easy pace

1 min 20 SPM Hard pace

1 min 20 SPM Easy pace

1 min 24 SPM Hard pace

1 min 28 SPM Hard pace

Repeat 4 times

20 min session

But good one. Legs felt a bit wobbly, after the long yoga session earlier today.

[CBDB Administrator Graduate Gold]

WEEK 3 ROW 2

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Finally caught up with myself. Had a few breaks; because of Covid, because of a lower back ache, so I am taking it easy at a very low pace.

But I’m here and I’m going. This was a 40 minute session, easy pace and I took it very very easy. Conversational pace.

But I got it done.

[CBDB Administrator Graduate Gold]

WEEK 3 ROW 3 Pushpace

WEEK 3 ROW 4 Easy 30 at 18

WEEK 3 ROW 5 10/5/10/5/10

and today

WEEK 4 ROW 1 Easy 4 min at 20 plus a 1 min burst of 28, repeat 4 times.

Session felt good and I’m back to my pre-Covid pace, at least for these one-minute bursts.

[CBDB Administrator Graduate Gold]

WEEK 4 SESSION 2

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Row 9/8/7/6/5/4/3/2/1 with no rests. Alternate 20spm 2k+18 and 18spm and 2k+20 as you work through it.

This was hard as it’s medium-to-high effort but for 45min without any rest. So one of the longest rows that were not on the bottom on scale. I got to 7.5k, so I might reach 10k in an hour row.

[CBDB Administrator Graduate Gold]

WEEK 4 SESSION 3 and 4 all done. WEEK 4 SESSION 5 was a doozy.

In between I did this month’s C2C challenge. c2ctc.com

I’m beginning to think that the last boat of them all is the place to be, as throughout the month, it’s likely for the last boats to repeatedly get stranded on the shore and, with the help of the next rower, to be floated, again several times over.

I really liked this one!

I’m super-slow as ever, but this took me out of various comfort zones. And that felt great! And I might just put that warm-up into a separate ErgZone workout. I loved that warm-up!

Thank you, Coach RowAlong, and everyone in our CTC boats. Keep on keeping, everyone!

🚣‍♀️ 🚣🏼‍♂️ 🚣 🚣‍♀️🚣🏼‍♂️🚣‍♀️🚣🏼‍♂️🚣‍♀️🚣🏼‍♂️🚣‍♀️🚣🏼‍♂️

CTC rowing challenge

[CBDB Administrator Graduate Gold]

WEEK 5 😁 ROW 1

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We’re getting there. The longer time on the rower does take it out on my behind, though! I’ll have to harden my butt!

[CBDB Administrator Graduate Gold]

Just a quick update that I am on

WEEK 6 ROW 1

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Where I managed 8k in 46 minutes! SPM 26! Pace: 2k+10 with 5x8 min with 2 min rest in between.

Sub-hour 10k, here I come!

[CBDB Administrator Graduate Gold]

WEEK 6 ROW 2

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“Low Effort” Row of 61 min, 9k reached by alternation 18/20/22 SPM every 5 minutes.

[CBDB Administrator Graduate Gold]

WEEK 6 ROW 3 FAILED ATTEMPT!!! 😖

============

Yesterday had a rubbish time trying to do this session due to repeated Bluetooth blackouts (or should it be blue-outs?).

I started the video together with Ergzone three times, but every time ca 10-15 min into the session, headphones stopped, YouTube crashed, ergzone continued, and my Zeift runner lost any BT connection and stood there looking around as if she was astounded herself to not be running.

.i stopped trying after three attempts, a total of only 20 minutes from three warmup routines.

All in all very unsatisfactory. But these sessions are there to test us.

[CBDB Administrator Graduate Gold]

WEEK 7 ROW 1

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There is the suggestion that this was the heaviest until the 10k race (in rowing called “time trial”). From here on in, we’re tapering!

And it was pretty intense, although I still had more in the can, so to speak. So my take-away from this is that I might be becoming a stronger rower! Wouldn’t that be great!

Also tried a 5k row yesterday with 100% nose-breathing. That was interesting? Probably equivalent to Maffetone method in running.

Anyway, upwards and onwards!

[CBDB Administrator Graduate Gold]

WEEK 7 ROW 2============

I hit 10k!!! And 60min continuous rowing!!! Reached my 10k not quite in 60 minutes, but almost! 65 min or so! Tadaa!!!

Screenshot of stats

[CBDB Administrator Graduate Gold]

Week 7 COMPLETE, and did the Juneteenth Challenge! Last week starting before the 10k time trial!

Certificate

[CBDB Administrator Graduate Gold]

Week 8 Row 1: ok! 5 x 8 min 24SPM with each 8 min interval divided in 4min 2k + 12 and the next 4 min 2k+5! Hot hot hot 🥵

[CBDB Administrator Graduate Gold]

Only row left now is the 10k time-trial!Fished all row of the 10k plan!

[CBDB Administrator Graduate Gold]

FINISHED!! 10k TIME TRIAL DONE!!! ✅ 🙌🙌🙌🙌🙌🙌🙌🤣🙌🙌🤣🤣🤣

Time trial 10k stats