🚣 Week 5 Session 1 is 2 x 10 mins with 3 min rests at 5K Stroke Rate 🚣‍♀️ https://youtu.be/3fY6FrJjpxs MID Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 5K+1-3 (2K+6-8) Effort Guide = 7-8 Speech = Not constant Interval 1 - 5K +3 (2K+8) to keep MID TIER / Interval 2 - Faster only if still MID TIER ❗ Like it says above - the important thing is to keep this a MID TIER workout. Remember. MID means HARD! But not maximum. So pace this so you'll be pushed, you'll be breathing very hard, your muscles will be burning, but you won't feel like you're at absolute maximum TOP TIER.❗ Although the pace guide is 5K+1-3 I want you to go for the first interval on the back end of the pace guide. This is the "TEMPO" pace that you're likely to do the first 3-4000m of your 5K test at. And doing this twice with three minutes rest may be all you need to do in order to keep this a solid MID workout. However, if you think you can go faster in the second interval, but STILL KEEP THIS A MID WORKOUT - then increase the pace (no faster than 5K+1) in the second interval. NO SPRINT AT THE END. Remember, this is meant to be a MID WORKOUT - it works with the rest of the week''s sessions. If you push this too hard and make it a TOP workout - you'll unbalance the entire week's training, and especially as you're likely to do a 5K test soon after this final week, you may end up causing a huge energy shift in your body by pushing this one too hard - and sap your energy for the test - even if it's more than a week away.