Swimrun Côte Sud Landes — La Rassurante 2027: training plan
Swimrun Côte Sud Landes — La Rassurante — 5 km · 1 km swim · 4 km run · Hossegor. 11 weeks, 4 sessions a week, up to 4 h of training a week at the peak. Here is the preparation structure Endu generates for an athlete at intermediate level, with race day on 2 May 2027. Your plan will be calibrated on your MAS, your available days and your feedback after every session.
Your plan for Swimrun Côte Sud Landes — La Rassurante
26 weeks to go: your plan starts this week, set to your level and free days, then adapts to your feedback after each session.
Your level?
14-day trial, cancel anytime.
- weeks
- 11
- sessions
- 44
- sessions / week
- 4
- peak week
- 4 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–3 · 3 wk
- BuildWeeks 4–5 · 2 wk
- SpecificWeeks 6–8 · 3 wk
- TaperWeeks 9–10 · 2 wk
- Race weekWeeks 11–11 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Base | 3 h | 16 |
| 2 | Base | 3.1 h | 16 |
| 3 | Base | 3.1 h | 17 |
| 4 | Build | 3.3 h | 18 |
| 5 | Buildrecovery | 2.9 h | 15 |
| 6 | Specific | 3.5 h | 7 |
| 7 | Specific | 3.7 h | 7 |
| 8 | Specific | 4 h | 9 |
| 9 | Taper | 3 h | 17 |
| 10 | Taper | 2.8 h | 16 |
| 11 | Race week | 2.1 h | 16 |
Sample week — week 6 (Specific)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- TuesdayBrickModerate2 × (8 min swim + 12 min run)55 min
- ThursdaySwimmingEasy51 min continuous swim51 min · 2.4 km
- FridayRunningEasy30 min easy30 min · 4.8 km
- SundayBrickModerateLong swimrun 1 h 144 swims and 4 runs, alternating1 h 14
Example generated for a intermediate-level profile (MAS 15 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass
A 11-week build (recommended minimum: 8); a longest run never more than 10% above the previous month’s; 95% of the time at easy effort; a taper cutting volume by 48% in race week.
1 worth knowing · 18 checks passed
Remarks
Strength training — No strength session.
The 18 checks passed, in detail
Length of the build — 11 weeks: enough for this race (recommended minimum: 8).
Sessions per week — 4 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises smoothly from week to week.
Long run increase — Each week, the longest run is at most 10% longer than the longest of the previous month (benchmark: 10%).
Lighter weeks — A lighter week comes back regularly (weeks 5, 9).
Intensity distribution — About 95% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 3 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Swim-run sessions — 11 sessions alternating swimming and running over the last 8 weeks.
Taper — Volume drops 48% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (100%).
Share of swimming — Swimming is 36% of swim + run time: within benchmarks (25 to 40%).
Swimming every week — 2 swim sessions a week.
Swimming in race kit — 13 swims with shoes on over the last 8 weeks.
Open water — 6 open-water session(s) before the race.
Longest swim-run session — The longest swim-run session lasts 86 min, for a race of about 46 min.
Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.
Why this plan works
Science-based periodisation
Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.
Paces, not vague feelings
Every session has target zones (pace, HR) computed from your MAS or a reference performance. A MAS test is built into the plan if you don't know yours.
Transitions and gear
Swim / run transition sessions with paddles and pull-buoy, so your body gets used to switching effort and running wet.
A plan that listens
After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.
On your watch
On Garmin with the Endu app, on COROS by direct sync: the guided workout shows up on your wrist, step by step.
Reviews
What our users say.
4.8/5
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level with 4 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for Swimrun Côte Sud Landes — La Rassurante14-day trial, cancel anytime.
Frequently asked questions
- Swimrun Côte Sud Landes — La Rassurante: how many weeks of preparation?
- For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.
- Is this plan well built?
- Pass at Endu’s plan check, the same as for any plan: 18 of 18 checks passed. A 11-week build (recommended minimum: 8); a longest run never more than 10% above the previous month’s; 95% of the time at easy effort; a taper cutting volume by 48% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 4 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- I'm a beginner, is this plan for me?
- The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.