Improve your 5k time
Train with purpose. Row with confidence. Perform when it matters.
Improve Your 5K Time is a progressive, follow-along 8-week rowing programme designed to give you the best possible chance of delivering a strong, confident 5K performance.
This is structured training without guesswork - guiding you step by step through the process of building the fitness, strength, rhythm and technique required to row well over the 5K distance.
You row every session alongside Alex, not following a written plan on your own.
What this programme is about
A good 5K isn’t about going flat-out and hoping for the best.
It’s about preparation, pacing, and the ability to hold form and rhythm as effort builds.
Across this programme, the focus is on:
Building endurance that lasts the full distance
Developing strength that supports sustainable power
Refining technique and rhythm under fatigue
Improving overall fitness and confidence
Everything is layered progressively, so each week builds on the last and moves you closer to a strong racing performance.
How the programme works
8-week progressive training block
4 follow-along rowing sessions per week
32 guided workouts in total
Clear structure with purposeful progression
You row alongside Alex in every session
Sessions vary in length, focus, and intensity, guiding you through endurance work, controlled harder efforts and technique-focused rowing - all aligned toward improving your 5K.
This programme is designed to be followed over 8 weeks, but you can move at your own pace and return to sessions whenever you need.
What you’ll gain
By working through the programme, you can expect to:
Build the aerobic base needed for a strong 5K
Improve your ability to hold rhythm and technique under pressure
Feel more confident pacing longer, harder efforts
Develop strength that supports efficient power output
Approach 5K rowing with clarity and purpose, not uncertainty
This is about arriving at the start of a 5K knowing you’ve done the work.
Who this programme is for
This programme is ideal if you:
Want to improve your 5K time or performance
Are training toward a specific 5K effort or test
Enjoy structured, purposeful training
Want guidance without having to plan sessions yourself
Already row regularly and want to take the next step
It’s suitable for a wide range of experience levels, with an emphasis on training well, not just training hard.
Not a PDF. Not a plan to follow alone.
This is not a written training plan or spreadsheet.
Every session is delivered through follow-along video workouts, with Alex Gregory, double Olympic gold medallist, rowing alongside you throughout the programme.
You show up, press play and train with purpose.
Programme overview
8-week progressive rowing programme
32 follow-along workouts
4 sessions per week
Focus on endurance, strength, rhythm and technique
Buy once, return to anytime
Overview of Improve Your 5K Time
“This programme gave me structure and confidence going into a 5K.
The progression made sense, the sessions were purposeful and I felt calm and prepared rather than anxious on the day.”
- Jonathan, Improve Your 5K Time participant
Frequently Asked Questions
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This programme is designed for people who already row regularly and are comfortable spending time on the rowing machine.
You don’t need racing experience, but some base fitness is recommended.
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The programme is designed around four sessions per week to support progression, but life happens.
If needed, you can spread sessions out or take extra rest - the structure is there to guide you, not pressure you.
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No. All sessions are on-demand, follow-along video workouts, so you can row whenever it suits you.
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No. While it’s designed as an 8-week block, you can move through it at your own pace and return to sessions whenever you like.
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No. This programme is delivered entirely through follow-along video sessions, with Alex rowing alongside you in every workout. There’s no guesswork or planning required.
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You’ll need access to a rowing machine. A heart rate monitor is optional but not required. All sessions can be completed using perceived effort and feel.
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The programme is designed to improve the key elements that support a strong 5K performance: endurance, strength, rhythm and technique.
While results vary, many people find they feel more confident, controlled and capable over the distance.
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After purchasing this programme as a one-time buy, you’ll unlock full access to the sessions via the Mind Body Row app.
Download the app, log in and row whenever it suits you.
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You can watch and follow along on your phone, tablet, or computer or cast sessions to a larger screen such as a TV for a more immersive experience.