Sprint swimrun on 4 sessions a week: 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.

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.

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.

Sprint swimrun plan, 4 sessions a week

15 km · 2 km swim · 13 km run

You have 4 slots a week. 11 weeks, 4 sessions a week, up to 4 h of training a week at the peak. Here is how Endu spreads a Sprint swimrun preparation over 4 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.

Create my plan for Sprint swimrun

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.

Base
Weeks 1–3 · 3 wk
Build
Weeks 4–5 · 2 wk
Specific
Weeks 6–8 · 3 wk
Taper
Weeks 9–10 · 2 wk
Race week
Weeks 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.

TuesdayBrickModerate
2 × (8 min swim + 12 min run)
55 min
ThursdaySwimmingEasy
51 min continuous swim
51 min · 2.4 km
FridayRunningEasy
30 min easy
30 min · 4.8 km
SundayBrickModerate
Long swimrun 1 h 14
4 swims and 4 runs, alternating
1 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 118 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.

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 Sprint swimrun

Frequently asked questions

Sprint swimrun on 4 sessions a week: 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.
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.