Distance Plans
We believe that Long distance paddling success is built on a foundation of endurance, technique, and mental toughness. Our comprehensive training plans are designed to help paddlers of all skill levels achieve their goals, whether it's completing their first long-distance race or setting a new personal best.
Led by renowned paddling coach Tupuria King, our plans focus on building a solid foundation of fitness and technique through regular cardio workouts, strength training, and technique drills. We also incorporate specific paddling training, including sprint distance paddling sessions and interval training, to prepare paddlers for race-day conditions.
Training Plan - Subscription
Spread the cost over weekly instalments
Long Distance - 8 Week Training Plan
45NZDEvery weekOur 8-week plan is designed for those looking to kickstart their paddling journey with a solid foundation.Valid for 8 weeks+ 7 day free trial- 8 Week Long Distance Training Plan
- Four phases: Base I, Base II, Speed, and Peak
- 4 Key paddling session per week
- Specific for long distance races ranging from 5km – 30km+
- Supplementary cardio and workouts included
- Access to TK Paddlers Community Page
Long Distance - 12 Week Training Plan
45NZDEvery weekOur 12-week training plan is for those ready to elevate their paddling and see substantial results.Valid for 12 weeks+ 7 day free trial- 12 Week Long Distance Training Plan
- Four phases: Base I, Base II, Speed, and Peak
- 4 Key paddling session per week
- Specific for long distance races ranging from 5km – 30km+
- Supplementary cardio and workouts included
- Access to TK Paddlers Community Page
Long Distance - 16 Week Training Plan
45NZDEvery weekOur 16-week training plan is for those committed to making significant, long-term performance improvements.Valid for 16 weeks+ 7 day free trial- 16 Week Long Distance Training Plan
- Four phases: Base I, Base II, Speed, and Peak
- 4 Key paddling session per week
- Specific for long distance races ranging from 5km – 30km+
- Supplementary cardio and workouts included
- Access to TK Paddlers Community Page
Subscription plans are released in 4 instalments at each phase. All prepaid plans include all phases in the downloaded file.
Training Plan - Prepaid
Prepay in Full, Save More!
Training Info
The training plan includes 4 water sessions a week, this is just a guide and can be adjusted to suit your own level of training and schedule. Sessions range between 1-2 hours comprised of both on-water and land training.
NOTE: If you require more than 4 water sessions, please fill out the training survey at checkout and a customised plan will be sent.
This plan takes you through four different training phases, developing and improving both physical performance and race specific skills for race day.
How much training?
Weekly paddle training hours range between 4-5 hours on-water. This includes 4 paddles and up to 4 cardio/strength and conditioning sessions.There is usually 1-2 training sessions per day, with 3 days off from paddling each week.
When do I start the plan?
Subtract the chosen training duration (8, 12, or 16 weeks) plus the taper week from your race day to determine the start date of the training plan. For example:
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For an 8-week plan, subtract 9 weeks (8 weeks of training + 1 taper week) from the race day.
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For a 12-week plan, subtract 13 weeks (12 weeks of training + 1 taper week) from the race day.
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For a 16-week plan, subtract 17 weeks (16 weeks of training + 1 taper week) from the race day.
Do your best to follow the training sessions in the plan, ideally in their given order. But feel free to adjust to suit your schedule if needed
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Who are the training plans for?Our training plans are suitable for a range of level paddlers who are aiming to achieve peak performance for their main event. The levels are: Novice (3 paddling sessions + land training per week) Intermediate (4 paddling + land training sessions per week) Advanced (5 paddling + land training sessions per week) Elite (6 paddling + land training sessions per week)
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How much training is involved?Novice: 3 x paddling sessions (3-4 hours) + upto 4 x land training sessions (3 days off paddling) per week Intermediate: 4 x paddling sessions (4-5 hours) + upto 4 x land training sessions (3 days off paddling) per week Advanced: 5-7 x paddling sessions multiple sessions per day (5-7 hours) + upto 4 x land training sessions (1 day off paddling) per week Elite: 6-8 x paddling sessions multiple sessions per day (6-8 hours) + upto 4 x land training sessions (1 day off paddling) per week REST/RECOVERY is crucial! Listen to your body and feel free to skip sessions when needed. (Sessions in bold are the ones to prioritise)
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How many water sessions is in the plan?The training plan includes 4 water sessions a week, this is just a guide and can be adjusted to suit your own level of training and schedule.
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When should I start a training program?4 week training plan: Start this plan exactly 5 weeks out from race week. This allows you to appropriately use the Taper Week effectively for your race day. 8 week training plan: Start this plan exactly 9 weeks out from race week. This allows you to appropriately use the Taper Week effectively for your race day. 12 week training plan: Start this plan exactly 13 weeks out from race week. This allows you to appropriately use the Taper Week effectively for your race day. 16 week training plan: Start this plan exactly 17 weeks out from race week. This allows you to appropriately use the Taper Week effectively for your race day.
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What if I can't get out on the water?All of our training plans include a Paddling Replacement Workout designed to maintain and enhance paddling fitness when on-water training is challenging or impractical.
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Do you offer a free trial?Yes. All of our subscription plans come with a 7 day trial. You can cancel at anytime before the subscription starts.