Cam Buchan’s 5km training plan

Cam Buchan's 5km Training Plan

Cam Buchan is an International rower, coach and YouTuber.

Cam was new to the GB Rowing Team senior squad for the Tokyo Olympiad having previously been selected to represent Great Britain in the men's eight for the opening World Cup of the 2018 season, winning his first senior silver medal.

Cam uses his channels and online presence to give an unprecedented insight into what performance rowing is all about, allowing him to encourage many aspiring rowers and foster a wider community.

The 5km distance is a widely recognised benchmark for rowers, both on-water and indoor. 

This eight-week training plan includes five indoor rowing machine sessions every week, with an optional sixth session for those who are feeling up for the challenge and are able to support that level of training. 

This training plan is designed for those who are comfortable spending longer stretches of time on the indoor rowing machine and like to train a lot. If you're new to longer distances, we recommend you start with either the Endurance Training Plan or the BRVC Endurance Training Plan and move onto this one when you've completed those. 

Let's go!

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1
Session 1		Week 1
Session 2		Week 1
Session 3		Week 1
Session 4		Week 1
Session 5
Week 2
Session 1 		Week 2
Session 2		Week 2
Session 3		Week 2
Session 4		Week 2
Session 5
Week 3
Session 1		Week 3
Session 2		Week 3
Session 3 - optional		Week 3
Session 4		Week 3
Session 5		Week 3
Session 6
Week 4
Session 1		Week 4
Session 2		Week 4
Session 3 - optional		Week 4
Session 4		Week 4
Session 5		Week 4
Session 6
Week 5
Session 1		Week 5
Session 2		Week 5
Session 3 - optional		Week 5
Session 4		Week 5
Session 5		Week 5
Session 6
Week 6
Session 1		Week 6
Session 2		Week 6
Session 3 - optional		Week 6
Session 4		Week 6
Session 5		Week 6
Session 6
Week 7
Session 1		Week 7
Session 2		Week 7 
Session 3 - optional		Week 7
Session 4		Week 7
Session 5		Week 7
Session 6
Week 8
Session 1 - optional		Week 8
Session 2		Week 8
Session 3		Week 8
Session 4		Week 8
Race day/re-test!
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