5k Performance Plan

This plan is designed for rowers committed to improving their 5k performance through structured, progressive training. It assumes familiarity with following a rowing plan and with stroke-rate-capped work. If you are new to either, complete my 4-week Introductory Rowing Plan first.

Across eight weeks, you’ll complete three sessions per week. Training combines steadier aerobic work with longer intervals, threshold training and race-specific sessions to build the aerobic capacity, pacing control and sustained resilience required for a strong 5k.

The aim is to help you sustain a faster pace for longer, manage the demands of the distance more effectively and approach your final 5k with greater fitness, confidence and control. Guidance is provided throughout on pacing, stroke rate, warm-up and session execution.

The plan is written by Cat Trentham, British Rowing Master Trainer, author of Indoor Rowing Mastery and former holder of 12 indoor rowing world records.