Your 5k, rowed properly.
You know the time you're capable of. This is eight weeks of getting there - with Alex Gregory on the machine beside you for every session, teaching you how to pace it, hold your technique when it bites, and trust yourself on the day.
- Coached by a double Olympic champion
- Over 27 hours of video coaching
- Row whenever suits you, on any rowing machine
You go off hard, feel good for 1,500m, then spend the rest of it hanging on.
Or you row a lot but your time's stuck. Or you dread the 5k because you've never really known how to approach it - so you just go hard and hope. None of that is a fitness problem. It's a knowing-what-to-do problem, and that's the one this programme fixes.
You'll last the distance
By week eight the final 1,000m stops being damage limitation. You arrive there with something left, because the base has been built properly, session by session.
You'll know your pace
Not from a calculator - from having rowed at it, with Alex talking you through what it should feel like. You'll stop chasing the monitor and start rowing the race you've practised.
You'll hold together when it hurts
Technique is the first thing to go under fatigue, and it costs you more than fitness does. You'll learn to keep your stroke clean and your head calm through the hard middle.
Three steps, then it's just you and the machine.
Buy the programme
One payment of £149. Checkout is handled through Mind Body Row, the app the sessions live in, so you'll create a login there.
Open the Mind Body Row app
Download it on your phone or tablet, or use it in a browser. Cast to a TV if you'd rather have Alex on a bigger screen.
Press play, four times a week
Each session is a follow-along video with Alex rowing alongside you. Life gets in the way sometimes - spread them out if you need to.
Some of the sessions
Four sessions a week, each between about 35 minutes and just over an hour, and every one with Alex on the machine beside you. Each week builds on the last, and Alex records a short summary at the end of every week so you know what you've done and what's coming.
Endurance Sets
20, 10, 20, 10 minutes - an hour of moving time. Consistent strokes, technique and rhythm.
Separating Power
Separating stroke rate from the speed you produce. Two intensities inside each 10-minute block, with the split improving as the rate climbs. Tough, mentally and physically.
2.5 Intervals
Finding and holding rhythm through intervals where the rest doesn't give you full recovery. The intensity accumulates.
Up The Rate
A session of two halves. 20 minutes calm and relaxed, then 2 x 6-minute stroke rate builds. Move, flow, keep your length.
Waves
30 minutes continuous, with 5-minute waves of slight pressure change. Quality high, enjoyment high.
Long Build
Stroke rate stepping up gradually, bringing the split with it. Hold the stroke long, stay loose, stick to the rhythm.
5 3 1
Building the balance between stroke rate, rate changes and power. So many changes that a long session goes by in a flash.
Step Up & Down
A calm build from arms-only, then 2 x 15 minutes at 21-23-21 and 23-25-23. Learning how to change rate, and what it feels like.
Plus a short summary from Alex at the end of every week.
A clip from one of the sessions - this is what rowing with Alex looks like.
This will suit you if
- You row regularly and you're quietly frustrated that your 5k hasn't moved
- You've a specific 5k test, race or target in mind
- You like structure but don't want to write your own plan
- You want someone who's done it to show you how, rather than working it out alone
Probably not if
- You're brand new to the rowing machine - build some base fitness first
- You want live classes at a set time (these are on demand)
- You're after a written plan you can print and tick off
- You already have a Mind Body Row membership - it's included for you
Alex Gregory MBE
Two Olympic golds, five world titles - and a coach who's far more interested in your 5k than in his own medals.
You're not being asked to train the way Alex did. He's sharing what he learned from it. He's on the machine beside you for all 32 sessions, pacing it with you, explaining what to feel and when to hold back, and talking you out of the mistakes he's made himself. What changes isn't just your time - it's how you approach the machine, how you handle the hard bits, and how much you trust yourself when it counts.
Alex also runs Mind Body Row, a rowing app with 350+ workouts and a live community row every Wednesday evening.
"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."
Buy the programme on its own, or get it as part of Mind Body Row.
Both get you all 32 sessions. The difference is whether you want just this, or everything else too.
Buy once, keep forever.
- All 32 follow-along sessions - over 27 hours of coaching
- Lifetime access - repeat it as often as you like
- Watch on phone, tablet, computer or TV
- No subscription, nothing to cancel
The programme is included.
- Improve Your 5K Time, included
- 350+ other rowing workouts
- Live community row every Wednesday with Alex
- Cancel whenever you like
Checkout and the sessions both live on Mind Body Row, so you'll be sent there to pay. Questions before you buy - get in touch.
Before you press buy
Is it suitable for beginners?
It's built for people who already row regularly and are comfortable spending time on the machine. You don't need any racing experience, but some base fitness will make it far more enjoyable.
Do I have to row exactly four times a week?
It's designed around four sessions a week so the progression works, but life happens. Spread them out or take extra rest when you need to - the structure is there to guide you, not pressure you.
Are the sessions live?
No. Everything is on demand, so you can row whenever suits you.
Does it have to be done in eight weeks?
No. Eight weeks is the intended block, but you can go at your own pace and come back to any session whenever you like. You keep access for good.
What equipment do I need?
A rowing machine. A heart rate monitor is optional - every session can be done on effort and feel.
Will it make me faster?
It works on the things that produce a good 5k - endurance, strength, rhythm and technique. Results vary from person to person, but most people finish feeling noticeably more controlled and confident over the distance.
Why does the checkout go to Mind Body Row?
The sessions are hosted in the Mind Body Row app, so that's where you pay and where you'll log in to row. Buying the programme on its own doesn't sign you up to a subscription.
Where can I watch?
Phone, tablet or computer, or cast to a TV if you'd like Alex on a bigger screen.
Imagine sitting down for your next 5k and knowing exactly what you're going to do.
Not hoping. Knowing. Eight weeks, 32 sessions, over 27 hours of Alex rowing alongside you. £149, yours for good.
Start the programmeone-off, lifetime access