Running

I'm keeping it simple at the moment, 3 x week, 3o minutes steady row @ 23 strokes/min, in the morning on easy run days. I'll progress this to 45 mins, more progressive (15mins @ 23/25/27 spm). As and when I'm thinking of getting fit for rowing for its own sake I'll add in maybe weekly interval type sessions, 4 x 2k at the high-volume end, or 6/8 x 500 for something quicker. The widely-used "Pete Plan" has a useful schedule you can pick some sessions from.

It really depends on what level you're at on the erg. I think there's a similar base-building principle to running, but with the added element of technique. So as well as starting out doing shorter sessions and getting longer, it's worth specifying a low target stroke rate to help develop a good pull. (Even <20 spm, which feels odd if you're used to sliding back and forth at 30spm, but really helps concentrate the drive.)

When I get really serious I'll take a more detailed look at the "Wolverine Plan". Loads of useful info to get your head round there.

TL;DR: - Keep it slow and steady, make sure you get good technique before trying to work too hard.