Swimrun training plan (28K)
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 targeting a Swimrun. Your plan will be calibrated on your level, your available days and your feedback after every session.
Your plan for Swimrun
A plan set to your level and free days, which adapts to your feedback after each session.
Your level?
14-day trial, cancel anytime.
Variations of this plan
- 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 | 4.1 h | 24 |
| 4 | Base | 4.4 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 132 h 13 · 21.5 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 8% 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 8% 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 248 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 Swimrun14-day trial, cancel anytime.
Frequently asked questions
- Swimrun: 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 8% 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.