R2TC: Building Distance 12 Week Plan

Welcome to your 12 week program, designed to support you in completing the adventure category of race to the castle or to paddlers new to ultra distance racing. The plan is aimed for you to build your stamina and speed so that you can comfortably enjoy the event.

Our pre-programmed Intervals can be downloaded via Garmin and straight to your watch or you can manually input into your preferred interval timer.

It'll be a tough 40 km paddle, but what an adventure. You’ll be paddling down one of the longest rivers in the UK taking in stunning countryside and historic landmarks. Plan for a long but memorable day.

YOU HAVE GOT THIS! It's a challenge, but that’s what makes it so rewarding. We can’t wait to see you in front of the Historic Newark Castle and the finish line!

You have three paddles a week to complete, ranging from around 30 mins to 6 hours ( plus your warm up and cool down). We will be working on a three week cycle, where every third week is a ‘recovery’ which should be noticeably easier. Only do one paddle a day from the plan, don't stack them and try to bash out two (or more) at a time. You don’t need to do the paddles in order, if you can have a rest day in between. But if time is short, back to back is fine. You’ll notice there is a ‘distance’ paddle each week, these are the most time consuming so plan ahead.

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