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00 - BEGINNER Couch to 5k

Author

April Zilg

All plans by this Coach
No Ratings

Length

16 Weeks

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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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:24 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:24 hrs 2:00 hrs

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.

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

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