This training program will get you to a successful 10k paddle race... whether it is your first or if you are experienced and looking to improve. That being said, you should be able to paddle 3 miles before starting this program.
Some additional highlights of this plan:
1. Some workouts are measured in distance while others are measured in time, but each day will be less than 1.5 hours.
2. There are 3 days of paddling for each week with an OPTIONAL 4th paddle. The intent is to allow for rest and cross-training on the days between paddles while providing grace and freedom to adjust based on weather, water availability, etc.
3. The workouts are based around effort level, feel, and RPE (rate of perceived exertion) which takes into account heart rate, respiration, and muscular endurance. This program will teach you how hard/easy you need to go for the distance by giving you the opportunity to listen to your body.