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00 - BEGINNER Couch to 5k

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00 - BEGINNER Couch to 5k


April Zilg

All plans by this Coach


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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x3
03:25:00 02:00:00
Strength x1
00:01:00 00:18:00
Workouts Per Week Weekly Average Longest Workout
03:25:00 02:00:00
00:01:00 00:18:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

April Zilg

The Athlete Agenda

April Zilg is a gold medalist in the Pan American Surfing Games, 2x Carolina Cup Graveyard Champion, Gorge Downwind OC1 Champion and APP World Tour Vice World Champion. After training and competing for the better part of the last decade, all of her hard work learning how to train and properly fuel finally paid off and now she wishes to share all she's learned on her route to success as Founder of the Athlete Agenda.

  • 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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