The Rowing Tutor5k/10k Endurance Plans
Two plans in one: a 10-week 5k plan and a 12-week 10k plan.
10 and 12 weeks · Improver to intermediate · PDF download
Who it’s for
These plans are for home rowers who like longer pieces and want a structure for them, whether you’re aiming for a 5k or 10k test or simply want to train with more purpose. The 5k plan starts from being able to row 30 minutes continuously. The 10k plan starts from being able to row 5k and being comfortable for 40 minutes.
Who it isn’t for
It isn’t for complete beginners, who will get on better with 12-Week Beginner to Fit. If your main goal is a 2k, the 2k Erg Programme is a closer match, because these plans spend more time on steady and threshold work than on short, fast intervals.
How it’s structured
You get two complete plans in one PDF.
- The 10-week 5k plan opens with a baseline 5k, builds through threshold 1000s and longer pieces up to 3x3000m, and finishes with race-pace work, a taper and a final 5k.
- The 12-week 10k plan builds threshold work to 3x4000m and the long row to 75 minutes. A 5k test in Week 8 updates your paces, and 2x5000m at target pace in Week 10 is your main rehearsal for the final 10k.
Both plans have planned recovery weeks at Weeks 4 and 8, and both taper before the final test.
What a typical week looks like
Each plan has four erg sessions. You row a demanding session on Tuesday, an easy steady row on Thursday, a second quality session on Saturday and a long steady row on Sunday. On the 10k plan, a heavy week has more than two and a half hours of steady rowing, plus 12,000m of threshold work.
Every session has a target pace, rate and RPE based on your own 5k result, and each plan ends with a pacing table for test day.
What’s included
- A 10-week 5k plan and a 12-week 10k plan
- Every week set out day by day
- Pace-setting method from a 5k test, with a worked example
- Training zones defined by pace, rate and RPE
- Recovery weeks and a taper before each final test
- 5k and 10k test pacing tables with splits and rates
- Warm-up, drag factor, missed-session and illness guidance
Frequently asked questions
Do I need a Concept2?
No, but the drag factor guidance refers to the PM5. Any rower with a pace and rate display will work. Keep the setting fixed and test on the same machine.
Do I get lifetime access?
Yes. It's a PDF download, so it's yours to keep and use as often as you like.
What's the refund policy?
If it isn't right for you, email us within 14 days of buying and we'll refund you. Refunds are handled through Lemon Squeezy, our payment provider.
Which plan should I start with?
If you can row 30 minutes but haven't trained for a distance, start with the 5k plan. If you can already row 5k and are comfortable for 40 minutes, you can go straight to the 10k plan.
Can I do both plans?
Yes, one after the other rather than at the same time. Finish the 5k plan, take an easy week, then start the 10k plan using your new 5k result.
Refund policy
If a plan isn’t right for you, email us within 14 days of buying and we’ll refund you in full. Lemon Squeezy, our payment provider, handles the payment and the refund. See our contact page.
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