8-Week ‘Improve Your 5K Time’ Rowing Programme
Designed by Olympic Gold Medalist Alex Gregory

Ready to transform your fitness, refine your rowing and build serious endurance?

Improve Your 5K Time is a progressive 8-week rowing programme designed to give you the best possible chance of delivering a strong, confident 5K performance.

Across the programme, you’ll work systematically on the key components that underpin a successful 5K: endurance, technique, rhythm, strength and overall fitness.

The structure is clear and purposeful, guiding you through the process of building the physical capacity and technical consistency needed to perform well over the distance.

The programme includes 32 follow-along workouts, with 4 sessions per week, and is designed to be completed over an 8-week period.

This is not about shortcuts - it’s about preparing properly so you can row your best when it counts.

Programme structure

• 8-week progressive training block

• 4 rowing sessions per week

• 32 follow-along workouts

• Focus on endurance, strength, rhythm, and technique

• Designed to peak you for a strong 5K effort