Rowing for Runners | Concept2

Rowing for Runners

It’s important to include speed work in your training regimen, even if you’re a long distance runner. If you need a challenge without the impact on your legs, rowing is a great solution. Workouts can be transferred easily, and as with running, you are in complete control of your intensity with rowing.

Sample Workout

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Goal: Simulate a track workout without the pounding.


  1. Row easily for 5 minutes to warm up; get off and stretch briefly.
  2. Row two sets of (4 x 400m) as follows:
    1. Row 400m at moderate intensity.
    2. Row easily for 1 minute.
    3. Repeat for a total of four 400m.
    4. Row easily for 3 minutes.
    5. Repeat for another set of four 400m.
    6. Row easily again for 3 minutes.
  3. Row easily for 5 minutes to cool down.
  4. Stretch.

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