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SwimRun (Swim Run) Short Distance | 12 weeks | Beginners Plan 12-16 km Race | Coach Email Support

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SwimRun (Swim Run) Short Distance | 12 weeks | Beginners Plan 12-16 km Race | Coach Email Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to your SwimRun 12 week plan!


This may be your first SwimRun event, you may be from a swimming, running or triathlon background and fancy something different? This plan will get you to the finish of your first event.

Your plan includes:

- Pool and open water swimming sessions
- Running sessions with Heart Rate targets
- SwimRun sessions (bricks and combo bricks)
- Strength sessions to help avoid injuries from a NASM Certified Personal Trainer
- Training, racing and nutrition tips
- Videos and full session plans
- Email coach support

SwimRun is just what it sounds like, a sport that involves swimming and running, with multiple transitions as you go between disciplines. Participants are usually in teams of two and teams negotiate challenging, but beautiful terrain and open water swims.

It's exciting and different and you may need to invest in some new kit and different techniques but this plan will guide you through this.

- Prior to beginning this training program, you should be able to complete a 30 minute or approximately 1200 metres (or yard) swim and a 30 minute run.
- Training program will build you up to 3200 metres (or yards), 75 minutes of running and 2 hours 30 minutes of SwimRun race specific training.
- SwimRun events are open water swimming events so try to do at least one open water swim per week.
- The events are continuous SwimRun events so you run in your swim kit and swim in your run kit! This takes practice so try to do this every week as early in the plan as you can.
- I've set Monday as your rest, recovery and rebuild day as you will do a long session on Sunday which is the day most people have to devote to long training sessions. Also most events are on a Sunday so doing your longest session on this day gets you physically and mentally prepared for a race distance effort.

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and SwimRun event!

Read what other Athletes a saying about my plans


My Website Link



How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:09:00 01:20:00
Day Off x2
—— ——
Strength x2
00:43:00 01:00:00
Swim x2
00:12:00 01:00:00
Brick x1
2mi 8mi
MTB x1
00:47:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
Run
02:09:00 01:20:00
Day Off
—— ——
Strength
00:43:00 01:00:00
Swim
00:12:00 01:00:00
Brick
2mi 8mi
MTB
00:47:00 01:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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