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00 - BEGINNER Couch to 5k

Author

April Zilg

All plans by this Coach

Length

16 Weeks

Plan Description

A beginner plan with only 3 workouts a week designed to get you in shape to enter your first SUP race, or set a PR at your next one.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x3
03:25:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Other
03:25:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

April Zilg

Vanilla Gorilla Paddle Surf

April is a nationally-recognized SUP athlete and Hobie Team Rider, competing in both SUP Racing and SUP Surfing. She's held down the #10 spot in the world rankings for 2 years running, has top 10 finishes in Carolina Cup and the Pacific Paddle Games, and a 4th in the 2016 EuroTour.
Over the years, she taken training strategies from numerous coaches and athletes and merged them into a SUP paddling plan that works for her. She's recently started sharing her plans with other athletes.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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