Welcome! This 8 week training plan focuses on increasing your Fastest Known Time over 5km. This plan is for all levels of experience. Beginners to advanced paddlers. Whether you are wanting to set yourself a personal challenge, take a race podium or improve on your local aquapaddle time, this plan is for you.

You will be given three paddles a week with guidance on how to reduce or increase your time on the water (because life happens!). This plan will push your speed, technique and fitness through a step by step guide. YOU’VE GOT THIS! So get out there and get sweaty!

About this plan

This is a periodised interval training plan. What the heck does that mean?

Periodised - Weeks are grouped together into ‘Blocks’ that change in intensity and volume to build on different aspects of fitness. We'll briefly overview each block to give you a bit more of an idea on what you're working on

Interval Training - Within each paddle you will work at different intensity levels (Heart rate zones, more information below). This is a more time efficient way to improve fitness, rather than slogging out mile after mile at the same pace on every session.

You have three paddles a week to complete, ranging from around 30 mins to 90 mins ( plus your warm up and cool down). Only do one paddle a day from the plan, don't stack them and try to bash out two (or more) at a time. Paddles are set out in the

You’ll be given guidance of the order to , if you can have a rest day in between. But if time is short, back to back is fine.

The plan has been designed with you in mind, with a bit of planning you should be able to complete all paddles.

However, we know that life gets in the way and we can't always get out on the water as often as we'd like. With that in mind, this next bit is important!

REMEMBER - Something is better than nothing and a successful plan is a plan that you can stick to.

This plan is a big commitment, and life can get in the way. Try to plan ahead when you are going to complete your workouts. Come up with a strategy to overcome likely obstacles that you think might appear. When all else fails do what you can, don’t beat yourself up about it and don't panic! If you feel like you're slipping behind book a session with your coach, don't throw the towel in. We've got your back, let's make it work! Also check out the Help! box further down.

Conversely, if you find that you have more time to paddle, then feel free to add some easy paddling on top of the plan if it fits the following criteria:-

  1. Have I given all my plan intervals my full effort?

  2. Are my extra paddles a Level 2/3 or under?

  3. Am I adequately rested after my plan intervals?

  4. Have I got enough rest time after my extra paddles or will it impact my next plan intervals?