Swimrun plan, 5 sessions a week
You have 5 slots a week. 15 weeks, 5 sessions a week, up to 6.5 h of training a week at the peak. Here is how Endu spreads a Swimrun preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.
- weeks
- 15
- sessions
- 72
- sessions / week
- 5
- peak week
- 6.5 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 | 3.8 h | 31 |
| 2 | General preparation | 4.2 h | 33 |
| 3 | Base | 4.3 h | 25 |
| 4 | Base | 4.6 h | 27 |
| 5 | Baserecovery | 3.6 h | 20 |
| 6 | Base | 4.8 h | 30 |
| 7 | Build | 5.2 h | 33 |
| 8 | Build | 5.4 h | 34 |
| 9 | Buildrecovery | 4.3 h | 25 |
| 10 | Specific | 5.8 h | 12 |
| 11 | Specific | 6.2 h | 14 |
| 12 | Specific | 6.5 h | 16 |
| 13 | Taper | 4.8 h | 30 |
| 14 | Taper | 3.6 h | 21 |
| 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.
- TuesdayBrickModerate2 × (8 min swim + 12 min run)55 min
- WednesdaySwimmingEasy3 × 400 m at race pace30 s recovery44 min · 2 km
- ThursdaySwimmingHard4 × 300 m at race pace20 s recovery44 min · 2 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, 5 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; 92% of the time at easy effort; the longest session 3 weeks before the race; a taper cutting volume by 63% 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 — 5 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 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 92% 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 63% 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 (80%).
Share of swimming — Swimming is 36% of swim + run time: within benchmarks (25 to 40%).
Swimming every week — 3 swim sessions a week.
Swimming in race kit — 16 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.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level with 5 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 SwimrunFrequently asked questions
- Swimrun on 5 sessions a week: 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; 92% of the time at easy effort; the longest session 3 weeks before the race; a taper cutting volume by 63% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 5 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.
- 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.