00 - BEGINNER Couch to 5k

Author

April Zilg

All plans by this Coach

Length

16 Weeks

Typical Week

3 Other

Longest Workout

2:00 hrs

Plan Specs

beginner weightloss time goal hr based strength base period

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Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:24

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.

Back to Plan Details

Sample Day 1

0:50:00
45.3TSS
Aerobic Capacity

Nose Breathing Only!

Sample Day 3

1:05:00
53.3TSS
Aerobic Power

Apply strong power during each 1min piece. Do not paddle fast, just hard/strong. Breathe through the nose.

Sample Day 6

1:24:00
71TSS
Long

Focus Building.
Try to stay focused on technique and paddling strong for the entire 10min piece.
Use the 1min rests to drink, eat, or fidget. Get back to being focused and executing flawless technique quick.
Breathe only through the nose for the entire workout.

Sample Day 8

1:00:00
51.7TSS
Aerobic Capacity

Nose breathing only

Sample Day 10

1:13:00
60.7TSS
Aerobic Power

Apply strong power during each 1min piece. Do not paddle fast, just hard/strong. Breathe through the nose.

Sample Day 13

1:35:00
81.7TSS
Long

Focus Building.
Try to stay focused on technique and paddling strong for the entire 10min piece.
Use the 1min rests to drink, eat, or fidget. Get back to being focused and executing flawless technique quick.
Breathe only through the nose for the entire workout.

Sample Day 15

1:10:00
64.7TSS
Aerobic Capacity

Nose Breathing Only

00 - BEGINNER Couch to 5k

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