The Rowing TutorHalf Marathon Erg Plan
A 12-week plan that builds from a 60-minute row to a well-paced 21,097m.
12 weeks · Intermediate · PDF download
Who it’s for
The Half Marathon Erg Plan is for home rowers who can already row 60 minutes steadily and want to row 21,097m properly paced, rather than just survive it. It suits you if you’ve finished the 10k plan, or if you like long rows and want a structure for them.
Who it isn’t for
If you can’t yet row for an hour without stopping, start with the 5k/10k Endurance Plans. It also isn’t the right plan if you’re short of time, because the busiest weeks take about five hours. If your main goal is a faster 2k, the 2k Erg Programme is a closer match.
How it’s structured
- Base (Weeks 1 to 4): a 5k test, threshold pieces, firm UT1 pieces and a long row building from 60 to 70 minutes.
- Build (Weeks 5 to 10): longer threshold sets, a second 5k test in Week 8 to update your paces, then long pieces at your race pace.
- Taper (Weeks 11 and 12): less volume at the same paces, then the half marathon on the final Sunday.
Weeks 4 and 8 are lighter. Across the plan, about 80% of your working time is steady rowing.
What a typical week looks like
A week in the Build phase has threshold intervals on Tuesday, an easy row on Wednesday, firm pieces on Friday and a long steady row on Sunday. Every session has a target pace, rate and RPE, all worked out from your own 5k result.
Race day
The plan ends with a pacing table for 21,097m. It shows how to choose a realistic target, what to row in each section, when to drink and what to do if your pace slips late on.
What’s included
- 12 weeks of sessions, each week set out day by day
- Base, build and taper phases with recovery weeks
- Baseline and Week 8 5k tests to set your paces
- Pace method from a 5k or 2k, with worked examples
- Training zones defined by pace, rate and RPE
- A long row that builds from 60 to 95 minutes
- Race-day pacing plan with splits, rates and a target-setting guide
- 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.
How much time will it take?
Four sessions a week. Early weeks take about three and a half hours including warm-ups and rests. The busiest weeks take about five hours, and the longest row is 95 minutes.
Do I have to enter an event?
No. You can row the half marathon on your own machine on the day that suits you. If you are ill near the end, move the date back and keep the taper.
Will it get me a particular time?
We can't promise a time. Your result depends on your starting point, your training and the day. The plan gives you the structure, and a way to choose a target you can realistically hold.
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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