08 - 8 Week Advanced Stand Up Paddle Plan (w/ 3x strength programming)
April ZilgAll plans by this Coach
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For the Last Minute Prepper... if you didn't get on a 16 week plan, or you've already started training and have a base built up, here is an abbreviated 8 week plan to prepare for your next SUP race.
This plan would also benefit someone coming off a big race, and only having 8 weeks for a mini-block until their next peak performance is needed.
8 weeks of preparation to get paddlers ready for a 6-13 mile race. Originally built for The Graveyard course at the Carolina Cup, this plan would be suitable for any paddler looking to commit a lot of time to advanced training. Expect the strength workouts to become difficult, and the on water work to peak with very high intensities. You should be able to commit 12 hours a week to training. Volume will decrease as intensity increases, prepping you for your best race yet.
This plan has you in the water 6-7 times a week and in the gym 3x a week. In the event of inclement weather, perform the paddling exercises as another form of cardio i.e. biking or running. As written, Wednesdays are off days and Sundays are long paddle days.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:16 hrs||2:30 hrs|
|1:55 hrs||1:00 hrs|
|0:52 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:16 hrs||2:30 hrs|
||1:55 hrs||1:00 hrs|
||0:52 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor