The idea of training for this challenge is to try and simulate what it will be like as much as possible.
If you have never done the challenge before that could be difficult to know what to do.
The basic idea of this programme is to get you ready to finish it comfortably. Based on your fitness guarantees can’t be made with regards to conditions etc. try and start this programme at least 3 months out, preferably more if you can. This is just the basics, obviously you can add more if you feel this isn’t enough but make sure that you are recovering properly
|Am||Rest||8-10 x 1000m @ 80% with 2.5 min rest||Rest||10 – 15 km steady paddle 50-60%||10-20 1 min intervals with a 2 min rest||15-20 km 50%||Long paddle|
|pm||rest||5 km run||Time trial||rest||5 km run||rest||rest|
Feel free to swop the morning sessions for evenings if that is when you have time to paddle.
During the rest periods keep paddling slowly when doing intervals.
The long paddles get progressively longer each week until you reach 50 km mark
Every third week tone back your sessions a little to allow for extra recovery time.
Try to get into the sea as often as possible, especially for the long paddles.
Enjoy the build up part, the joy of the challenge is building towards it, get a group together and make it more social