How many weeks to prepare for Long swimrun?

For an athlete at intermediate level, Endu builds a 19-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.

How many sessions per week?

This example has 4.9 sessions per week. You choose 5 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

Can I follow sessions on my watch?

Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.

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.

Long swimrun plan, 5 sessions a week

45 km · 8 km swim · 37 km run

You have 5 slots a week. Here is how Endu spreads a Long swimrun preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.

Create my plan for Long swimrun

weeks: 19
sessions: 93
sessions / week: 4.9
peak week: 7.7 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

General preparation
Weeks 1–2 · 2 wk
Base
Weeks 3–8 · 6 wk
Build
Weeks 9–12 · 4 wk
Specific
Weeks 13–16 · 4 wk
Taper
Weeks 17–18 · 2 wk
Race week
Weeks 19–19 · 1 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km
1	General preparation	4.5 h	35
2	General preparation	4.7 h	37
3	Base	5.3 h	34
4	Baserecovery	4 h	21
5	Base	5.5 h	35
6	Base	5.7 h	36
7	Base	5.9 h	38
8	Baserecovery	5 h	31
9	Build	6.3 h	36
10	Build	6.4 h	37
11	Build	6.6 h	38
12	Buildrecovery	5.3 h	32
13	Specific	6.8 h	12
14	Specific	7 h	12
15	Specific	7.2 h	13
16	Specific	7.7 h	13
17	Taper	5.2 h	33
18	Taper	4.3 h	25
19	Race week	2 h	15

Sample week — week 10 (Build)

Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.

TuesdayModerate
🏊🏃 Swimrun brick 3×(8'+12') (plaquettes/pull-buoy)
1 h 15
WednesdayEasy
🏊 Open water endurance 57min (paddles/pull)
57 min
ThursdayHard
🏊 Swim threshold 8×300 m
58 min · 3.2 km
FridayVery hard
Intervals 5×1.2km
1 h 03 · 12.1 km
SundayEasy
Long run 133min
2 h 13 · 21.5 km

Example generated for a intermediate-level profile (VMA 15 km/h, 5 sessions/week). Your plan will depend on your level, availability and feedback.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level training 5 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for Long swimrun

Frequently asked questions

How many weeks to prepare for Long swimrun?: For an athlete at intermediate level, Endu builds a 19-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
How many sessions per week?: This example has 4.9 sessions per week. You choose 5 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
Can I follow sessions on my watch?: Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
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.

Useful calculators

CSS calculator (critical swim speed)Effort-kilometre calculator VMA calculator Race fuelling calculator

Variations of this plan

By level

Long swimrun beginner Long swimrun advanced

← Long-distance swimrun training plan (45K)