Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower.
Written by top education and coaching specialists, it includes information on technique and training,
with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit.
There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as
dedicated sections on psychology, nutrition and weight training.
Preset Programmes - Estimated Marathon Pace Based On 5,000m
<< Marathon TrainingMarathon Training Plans >>
Table 5.14
| Estimated Marathon Pace Based on 5,000m Pace |
|---|
| 5,000m |
Predicted 10,000m |
Predicted Half Marathon |
Predicted Marathon |
| 500m Pace | Time |
500m Pace | Time |
500m Pace | Time |
500m Pace | Time |
| 1:30.0 | 15:00.0 | 1:34.0 | 31:20.0 | 1:40.0 | 1:10:19.4 | 1:46.0 | 2:29:05.3 |
| 1:32.0 | 15:20.0 | 1:36.0 | 32:00.0 | 1:42.0 | 1:11:43.8 | 1:48.0 | 2:31:54.1 |
| 1:34.0 | 15:40.0 | 1:38.0 | 32:40.0 | 1:45.0 | 1:13:50.4 | 1:51.0 | 2:36:07.3 |
| 1:36.0 | 16:00.0 | 1:40.0 | 33:20.0 | 1:47.0 | 1:15:14.8 | 1:53.0 | 2:38:56.1 |
| 1:38.0 | 16:20.0 | 1:42.0 | 34:00.0 | 1:49.0 | 1:16:39.1 | 1:56.0 | 2:43:09.2 |
| 1:40.0 | 16:40.0 | 1:44.0 | 34:40.0 | 1:51.0 | 1:18:03.5 | 1:58.0 | 2:45:58.0 |
| 1:42.0 | 17:00.0 | 1:46.0 | 35:20.0 | 1:54.0 | 1:20:10.1 | 2:00.0 | 2:48:46.8 |
| 1:44.0 | 17:20.0 | 1:49.0 | 36:20.0 | 1:56.0 | 1:21:34.5 | 2:03.0 | 2:53:00.0 |
| 1:46.0 | 17:40.0 | 1:51.0 | 37:00.0 | 1:58.0 | 1:22:58.9 | 2:05.0 | 2:55:48.8 |
| 1:48.0 | 18:00.0 | 1:53.0 | 37:40.0 | 2:00.0 | 1:24:23.3 | 2:07.0 | 2:58:37.5 |
| 1:50.0 | 18:20.0 | 1:55.0 | 38:20.0 | 2:02.0 | 1:25:47.7 | 2:10.0 | 3:02:50.7 |
| 1:52.0 | 18:40.0 | 1:57.0 | 39:00.0 | 2:05.0 | 1:27:54.2 | 2:12.0 | 3:05:39.5 |
| 1:54.0 | 19:00.0 | 1:59.0 | 39:40.0 | 2:07.0 | 1:29:18.6 | 2:14.0 | 3:08:28.3 |
| 1:56.0 | 19:20.0 | 2:01.0 | 40:20.0 | 2:09.0 | 1:30:43.0 | 2:17.0 | 3:12:41.4 |
| 1:58.0 | 19:40.0 | 2:03.0 | 41:00.0 | 2:11.0 | 1:32:07.4 | 2:19.0 | 3:15:30.2 |
| 2:00.0 | 20:00.0 | 2:05.0 | 41:40.0 | 2:14.0 | 1:34:14.0 | 2:21.0 | 3:18:19.0 |
| 2:02.0 | 20:20.0 | 2:07.0 | 42:20.0 | 2:16.0 | 1:35:38.4 | 2:24.0 | 3:22:32.2 |
| 2:04.0 | 20:40.0 | 2:09.0 | 43:00.0 | 2:18.0 | 1:37:02.8 | 2:26.0 | 3:25:20.9 |
| 2:06.0 | 21:00.0 | 2:11.0 | 43:40.0 | 2:20.0 | 1:38:27.2 | 2:28.0 | 3:28:09.7 |
| 2:08.0 | 21:20.0 | 2:14.0 | 44:40.0 | 2:22.0 | 1:39:51.5 | 2:31.0 | 3:32:22.9 |
| 2:10.0 | 21:40.0 | 2:16.0 | 45:20.0 | 2:25.0 | 1:41:58.1 | 2:33.0 | 3:35:11.7 |
| 2:12.0 | 22:00.0 | 2:18.0 | 46:00.0 | 2:27.0 | 1:43:22.5 | 2:36.0 | 3:39:24.8 |
| 2:14.0 | 22:20.0 | 2:20.0 | 46:40.0 | 2:29.0 | 1:44:46.9 | 2:38.0 | 3:42:13.6 |
| 2:16.0 | 22:40.0 | 2:22.0 | 47:20.0 | 2:31.0 | 1:46:11.3 | 2:40.0 | 3:45:02.4 |
| 2:18.0 | 23:00.0 | 2:24.0 | 48:00.0 | 2:34.0 | 1:48:17.9 | 2:43.0 | 3:49:15.6 |
| 2:20.0 | 23:20.0 | 2:26.0 | 48:40.0 | 2:36.0 | 1:49:42.3 | 2:45.0 | 3:52:04.3 |
| 2:22.0 | 23:40.0 | 2:28.0 | 49:20.0 | 2:38.0 | 1:51:06.7 | 2:47.0 | 3:54:53.1 |
| 2:24.0 | 24:00.0 | 2:30.0 | 50:00.0 | 2:40.0 | 1:52:31.0 | 2:50.0 | 3:59:06.3 |
| 2:26.0 | 24:20.0 | 2:32.0 | 50:40.0 | 2:42.0 | 1:53:55.4 | 2:52.0 | 4:01:55.1 |
| 2:28.0 | 24:40.0 | 2:34.0 | 51:20.0 | 2:45.0 | 1:56:02.0 | 2:54.0 | 4:04:43.9 |
| 2:30.0 | 25:00.0 | 2:36.0 | 52:00.0 | 2:47.0 | 1:57:26.4 | 2:57.0 | 4:08:57.0 |
| 2:32.0 | 25:20.0 | 2:39.0 | 53:00.0 | 2:49.0 | 1:58:50.8 | 2:59.0 | 4:11:45.8 |
| 2:34.0 | 25:40.0 | 2:41.0 | 53:40.0 | 2:51.0 | 2:00:15.2 | 3:01.0 | 4:14:34.6 |
| 2:36.0 | 26:00.0 | 2:43.0 | 54:20.0 | 2:54.0 | 2:02:21.8 | 3:04.0 | 4:18:47.8 |
| 2:38.0 | 26:20.0 | 2:45.0 | 55:00.0 | 2:56.0 | 2:03:46.1 | 3:06.0 | 4:21:36.5 |
| 2:40.0 | 26:40.0 | 2:47.0 | 55:40.0 | 2:58.0 | 2:05:10.5 | 3:08.0 | 4:24:25.3 |
| 2:42.0 | 27:00.0 | 2:49.0 | 56:20.0 | 3:00.0 | 2:06:34.9 | 3:11.0 | 4:28:38.5 |
| 2:44.0 | 27:20.0 | 2:51.0 | 57:00.0 | 3:02.0 | 2:07:59.3 | 3:13.0 | 4:31:27.3 |
| 2:46.0 | 27:40.0 | 2:53.0 | 57:40.0 | 3:05.0 | 2:10:05.9 | 3:16.0 | 4:35:40.4 |
| 2:48.0 | 28:00.0 | 2:55.0 | 58:20.0 | 3:07.0 | 2:11:30.3 | 3:18.0 | 4:38:29.2 |
| 2:50.0 | 28:20.0 | 2:57.0 | 59:00.0 | 3:09.0 | 2:12:54.7 | 3:20.0 | 4:41:18.0 |
| 2:52.0 | 28:40.0 | 2:59.0 | 59:40.0 | 3:11.0 | 2:14:19.1 | 3:23.0 | 4:45:31.2 |
| 2:54.0 | 29:00.0 | 3:01.0 | 1:00:20 | 3:14.0 | 2:16:25.6 | 3:25.0 | 4:48:19.9 |
| 2:56.0 | 29:20.0 | 3:04.0 | 1:01:20 | 3:16.0 | 2:17:50.0 | 3:27.0 | 4:51:08.7 |
| 2:58.0 | 29:40.0 | 3:06.0 | 1:02.00 | 3:18.0 | 2:19:14.4 | 3:30.0 | 4:55:21.9 |
| 3:00.0 | 30:00.0 | 3:08.0 | 1:02:40 | 3:20.0 | 2:20:38.8 | 3:32.0 | 4:58:10.7 |
