If you’ve done a few PE2EL Challenges you will know roughly what you’ve got to do but for those doing it the first time here’s an example. Feel free to tweak it to suit your personal weekly schedule.
Monday: rest day
Tuesday:10 – 12 x 1 km intervals with a 2 min rest
Wednesday: time trial (10Km) with about 5 km before or after
Thursday: 20 x 1 min sprints with 2 min rest
Friday: either play in surf for an hour or very short sprints like 15 sec hard 45 seconds rest for an hour.
Saturday: long paddle starting at 20 km each week add another 5 km until you reach 50 km this is normally around the qualifier date. Then start decreasing distance by 10 km per week.
Sunday: long paddle again but no more than 30 km (this gets you ready for back to back paddles)
This should be enough to get you a good finish.
If you can, try and slot in a few runs per week and maybe a few gym sessions but they aren’t as important as time in the boat.
Start the program at least 3 months before the Race day.