The Rowing TutorMasters 2k Programme
A 10-week 2k programme for rowers aged about 50 and over, with more recovery built in.
10 weeks · Improver to intermediate, aged about 50 and over · PDF download
Who it’s for
The Masters 2k Programme is for rowers aged about 50 and over who already row 30 minutes comfortably and want to train for a 2k without the load of a standard programme. It suits you if you’ve found that hard sessions take longer to get over than they used to, or if you want a plan that treats recovery as part of the work.
Who it isn’t for
If you can’t yet row for 30 minutes, start with 12-Week Beginner to Fit. If you recover well from four sessions a week, the 2k Erg Programme will give you more volume. This programme isn’t medical advice. See your GP before you start, and before any maximal test.
How it’s structured
- Base (Weeks 1 to 3): a controlled 5k check, steady rowing and threshold 1000s.
- Build (Weeks 4 to 6): longer threshold pieces, steady rows up to 55 minutes and a second 5k check.
- Peak (Weeks 7 and 8): shorter, quicker pieces, and the only weeks with two hard sessions.
- Taper (Weeks 9 and 10): less volume, then your final 2k.
Weeks 3 and 6 are lighter. The only all-out effort in the programme is the final 2k.
What a typical week looks like
Most weeks have one hard session on Tuesday, an easy row on Thursday and a longer easy row on Saturday. There’s at least a day off between rows, and Sunday is always a rest day. You can add a short mobility session and a strength session that needs only dumbbells, a kettlebell or your bodyweight.
Every session has a target pace, rate and RPE. Warm-ups run to 15 minutes before harder work, and the programme ends with a pacing plan for your 2k, with no sprint start.
What’s included
- 10 weeks of sessions, each week set out day by day
- Three rows a week, with a recovery week every third week
- Controlled 5k checks in place of early flat-out tests
- Pace method from a 5k or 2k, with a worked example
- Training zones defined by pace, rate and RPE
- Longer warm-ups, plus optional strength and mobility sessions
- Test-day pacing plan with splits, rates and a target-setting guide
- GP check, drag factor, missed-session and illness guidance
Frequently asked questions
Do I need to see my GP first?
We recommend it for everyone on this programme, and it's essential if you have a heart condition or high blood pressure, take related medication, or have had chest pain or faintness during exercise. Speak to your GP before the final 2k in particular. The plan explains what to do if you're advised against a maximal effort.
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 is this different from the 2k Erg Programme?
It's two weeks shorter, with three rows a week rather than four, fewer hard sessions, longer warm-ups and a recovery week every third week. There's also only one all-out effort, the final 2k.
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 programme 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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