Swimrun des Calanques 2027: training plan
Swimrun des Calanques — 30 km · 5 km swim · 25 km run · Cassis. 15 weeks, 4 sessions a week, up to 6.1 h of training a week at the peak. Here is the preparation structure Endu generates for an athlete at intermediate level, for a race in April 2027 (the exact day is not announced yet). Your plan will be calibrated on the date you enter, your MAS, your available days and your feedback after every session.
Your plan for Swimrun des Calanques
A plan set to your level and free days, which adapts to your feedback after each session.
Your level?
14-day trial, cancel anytime.
- weeks
- 15
- sessions
- 60
- sessions / week
- 4
- peak week
- 6.1 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- General preparationWeeks 1–2 · 2 wk
- BaseWeeks 3–6 · 4 wk
- BuildWeeks 7–9 · 3 wk
- SpecificWeeks 10–12 · 3 wk
- TaperWeeks 13–14 · 2 wk
- Race weekWeeks 15–15 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | General preparation | 3.6 h | 29 |
| 2 | General preparation | 3.7 h | 30 |
| 3 | Base | 4.2 h | 24 |
| 4 | Base | 4.7 h | 26 |
| 5 | Baserecovery | 3.6 h | 20 |
| 6 | Base | 4.9 h | 27 |
| 7 | Build | 5 h | 32 |
| 8 | Build | 5.2 h | 33 |
| 9 | Buildrecovery | 4 h | 23 |
| 10 | Specific | 5.9 h | 11 |
| 11 | Specific | 6 h | 11 |
| 12 | Specific | 6.1 h | 11 |
| 13 | Taper | 3.5 h | 18 |
| 14 | Taper | 3.3 h | 19 |
| 15 | Race week | 2.4 h | 19 |
Sample week — week 8 (Build)
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.
- TuesdayBrickModerate3 × (8 min swim + 12 min run)1 h 15
- ThursdaySwimmingHard6 × 300 m at race pace20 s recovery56 min · 2.6 km
- FridayRunningVery hard3 × 1.2 km at MAS2 min 30 s jog recovery48 min · 8.8 km
- SundayRunningEasyLong run 2 h 142 h 14 · 21.6 km
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 15-week build (recommended minimum: 10); a longest run never more than 9% above the previous month’s; volume rising at most 13% from one week to the next; 93% of the time at easy effort; the longest session 3 weeks before the race; a taper cutting volume by 61% in race week.
2 worth knowing · 19 checks passed
Remarks
Strength training — No strength session.
Fueling — Long sessions (up to 156 min in this plan) are where race fueling is rehearsed.
The 19 checks passed, in detail
Length of the build — 15 weeks: enough for this race (recommended minimum: 10).
Sessions per week — 4 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises at most 13% from one week to the next (a signal appears beyond 20%).
Long run increase — Each week, the longest run is at most 9% longer than the longest of the previous month (benchmark: 10%).
Lighter weeks — A lighter week comes back regularly (weeks 5, 9, 13).
Intensity distribution — About 93% 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.
Timing of the longest session — The longest session falls 3 weeks before the race: the right time.
Swim-run sessions — 11 sessions alternating swimming and running over the last 8 weeks.
Taper — Volume drops 61% 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 34% of swim + run time: within benchmarks (25 to 40%).
Swimming every week — 2 swim sessions a week.
Swimming in race kit — 14 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 156 min, for a race of about 259 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 des Calanques14-day trial, cancel anytime.
Frequently asked questions
- Swimrun des Calanques: how many weeks of preparation?
- For an athlete at intermediate level, Endu builds a 15-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: 19 of 19 checks passed. A 15-week build (recommended minimum: 10); a longest run never more than 9% above the previous month’s; volume rising at most 13% from one week to the next; 93% of the time at easy effort; the longest session 3 weeks before the race; a taper cutting volume by 61% 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 4 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.