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12 week swim run training plan


Neil Cooper

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12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan will help someone of limited fitness level train for the Kong swim run event, or any other swim run event where the course is on the fells. The plan will help you become more familiar with fell running and open water swimming. The plan can be used by those with an increased fitness level by running the sessions marked as walking.
All session are based on time rather than distance so are better adapted to all fitness levels. The plan includes strength training which is vital for performance and injury prevention. The program will steadily increase your fitness level and then taper ready for race day.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:54 hrs 1:00 hrs
Run x3
2:29 hrs 2:00 hrs
Day Off x1
—— ——
Other x1
0:20 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:54 hrs 1:00 hrs
2:29 hrs 2:00 hrs
Day Off
—— ——
0:20 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Neil Cooper

Lakes2tri coaching

I am a level 3 British Triathlon coach and also work for British Triathlon, training new coaches. I have coached for 30 years and have succeeded in training complete beginners to finish their first triathlon, right up to a European champion at the European Long course championships.
I come from a sports science background but also believe sport should be fun so I deliver plans that contain sessions with variety and motivational elements.I am always happy to be contacted and assist athletes.

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