Training plans for The New Swimrunner

Congratulations on embarking on this new adventure! On this page you find a 6weeks training plan.

Every week, you will get one swimming session, one or two running sessions, one strength sessions and one swimrun. The swim sessions are made with two options – Level 0 if you are really new to swimming and not used to crawl and open water. Level one if you have a bit of experience.

If you are aiming for the Sprint course, we recommend you to add 15 to 30 min to your runs and use the level 1 session in swimming. It’s also recommended to add one more easy swim in open water during the week.

A swimrunner need to swimrun

The plan provides structure for running, swimming and strength. All sessions created with swimrun as the focus. Having a good base of run/swim fitness and strength is just that – a good base. To really become a swimrunner you also need to start practicing swimrun. Start by trying out the gear. Swimming with a pull buoy is important to figure out in order to compensate for having shoes on. 

We have collected tips on swimrungear in our “Beginners guide to swimrun”. Read and watch the videos. If you still have questions – don’t hesitate to contact us. 

Running straight after a swim, starting swimming with an already high pulse after running – it’s good to learn how it feels without the stress of a race.
First time getting in the water with your shoes on might feel a bit weird! But we assure you, you will get used to it really quick. The freedom of easily moving between land and water is part of what makes this sport so great!

In some locations there are groups running weekly practices. We are happy to help you find out if there is one close to you!