Free 10K Marathon Swim Plan

Get Ready for a Long Distance Open Water Swim Event (13-Week Plan)

Have you signed up for a long-distance open-water swim event and need some key swim sessions to help structure your training? Following a weekly structure not only sustains high levels of motivation but also aids in developing event-specific conditioning and improves your open-water skills.

We have put together a set of training sessions to get you started in a downloadable PDF file. If you are looking for something more tailored to your individual needs or goals please check out our individual coaching package.

PLAN SUMMARY

We have focused on the 10k distance but this plan can easily be applied to shorter or even longer distances. In this plan, there are 3 blocks of four weeks plus a final taper week. In each block, there are two “Endurance” key sessions (to improve your ability to swim the distance) and two “Tempo” key sessions (to improve your ability to hold pace over the distance).  Any other swims can either be technique-focused sessions, individual or squad/team swims.

Nicolas Remires,  Head Coach, Envol Swimrun and Team Envol

Tom Jenkinson, Coach, Envol Open Water