Page 1 of 1

5k pace in relation to 2k

Posted: Fri Aug 04, 2017 7:12 pm
by Davidba
Quick question guys;

I got my c2 in june and did a 2k test at 6.55 hopefully fitter now but time and another test will tell). I had limited time tonight and rowed a set distance of 5k fairly comfortably at 17.59(not a test like effort but a good aerobic effort) I upped the pace by 3 seconds per 500m in last 1k (only because it was tempting to dip inside 18mins on the screen)

Now wondering how much quicker one should typically be over a flat out 2k versus a flat out 5k? Is there a typical relationship? I will have to do a real 5k test the same week i do a 2k test to satisfy my curiousity. I dont have a background in anaerobic activity so id guess my 5k time will probably be better(in its own right) than my 2k will

Re: 5k pace in relation to 2k

Posted: Fri Aug 04, 2017 8:32 pm
by plummy
I thought the "rule" was about 5s/500m for double the distance. Given I can manage a 2k in about 7:20 (1:50 pace) and my SB for 5000m is 19:18.x - it's not too far off

Re: 5k pace in relation to 2k

Posted: Fri Aug 04, 2017 8:37 pm
by Paul Victory
There's a formula known as Paul's Law (not named after me, I'm sorry to say). This states that for an individual who is equally balanced between strength and endurance, pace per 500m slows down by 5 seconds for each doubling of the distance. As this is a logarithmic relationship, Paul's Law suggests a difference of 6.6 seconds per 500m between 2k pace and 5k pace.

I think this is probably a good starting point for estimating comparative pacing. For lightweights, it tends to be a bit less than 5 seconds, whereas very strong bodybuilder types tend to slow down somewhat more than 5 seconds for each doubling of the distance.

The figures you quoted are a difference of 4 seconds per 500m, which is probably indicative of improved fitness since you did the 2k time trial.

Edit: I hadn't seen plummy's response when I posted this, so sorry if it's repeating part of what he said.

Re: 5k pace in relation to 2k

Posted: Fri Aug 04, 2017 8:54 pm
by Davidba
Thanks for the interesting replies. Ill do a proper 5k test (and updated 2k test) soon and see what happens..

Re: 5k pace in relation to 2k

Posted: Sat Aug 12, 2017 8:36 pm
by Davidba
Just back from holidays today(did 4x5mile runs and plenty of walking). Not too many lbs on I hope! Been off the erg for a week and manned up to do my first 5k test tonight. Managed 17.29.7 which i was really pleased with. Couldnt have gone any quicker today.The week off the erg helped my pulled right lat (which i didnt really feel tonight to be honest but is still lingering a little).

https://www.instagram.com/p/BXtLSHBlFE4/

Re: 5k pace in relation to 2k

Posted: Sat Aug 12, 2017 10:17 pm
by danfennell
That's a very impressive 5k David! =D>

Just to give you and idea of pacing for a 2k - I was in the 6:35 - 6:40 range when I rowed a similar 5k.

Keep up the good work!

Re: 5k pace in relation to 2k

Posted: Thu Oct 19, 2017 10:07 pm
by Davidba
According to my 2nd 5k test (17.15.4) my 2k pb should be a 6.27.5 (its a work in progress but is actually only 6.36.5) work to be done on my short distance ability!(versus my 5k)