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SwimRun (Swim Run) Long Distance - 16 weeks (Standard Plan for ~40-45 km Race; Sunday Event)

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SwimRun (Swim Run) Long Distance - 16 weeks (Standard Plan for ~40-45 km Race; Sunday Event)


Alyssa Morrison, OT, MBA

All plans by this Coach


16 Weeks

Plan Description

SwimRun events have exploded all around the world! However, they are unlike any ordinary aquathlon.  The main goal of this training program is to provide you the opportunity to successfully participate in the momentum of one of the fastest growing, exhilarating endurance sports, SwimRun.


Designed for the intermediate to advanced SwimRun athlete, here are the specifics of the 16-week training program:
·      Progression through two build cycles and one race specific cycle, all followed by a recovery week.  8.5 hours (minimum) to 15.5 hours (maximum) time requirement per week prior to tapering and racing. 
·      Each week typically consists of 2-3 swim workouts, 3-4 run workouts, 2 strength training workouts and at least 1 SwimRun race specific workout.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.
·      10+ SwimRun focused workouts to be completed with your teammate emphasizing transitions and appropriate, compatible pacing. 
·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 
·      Training plan assumes your target race is on a Sunday.
·      Training plan uses common language and little to no abbreviations to try to decipher.
·      Training plan is reusable.   


·      Prior to beginning this training program, you should be able to complete a 60 minute or approximately 2500 yard (or meter) swim and a 60 minute run.  
·      Training program will build you up to 6500 yards (or meters), 3 hours of running and 5.5 hours of SwimRun race specific training.

Purchase of this training plan includes the following:
·       Extensive, educational 70+ page SwimRun Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.
·       Comprehensive glut activation exercise document
·       Online, supplementary videos for swim and run drills and mechanics. 
·       Sample race plan document to help athlete plan and organize for your event.  
 ·     Email access to the coach and author for questions, concerns or guidance. 


Please email Coach AJ at: or or visit us on the web at

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
04:12:00 03:00:00
Swim x3
03:25:00 02:45:00
Strength x2
00:58:00 00:30:00
Day Off x1
—— ——
Brick x1
02:04:00 05:30:00
Workouts Per Week Weekly Average Longest Workout
04:12:00 03:00:00
03:25:00 02:45:00
00:58:00 00:30:00
Day Off
—— ——
02:04:00 05:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alyssa (AJ) Morrison

Multisport In Motion

Multisport training for novice to experienced athletes with an injury prevention focus

Injury is devastating to an athlete’s physical and mental health. With an educational background and clinical practice in rehabilitating athletes, we understand the athlete’s need to overcome dysfunction, minimize injury, refine biomechanics and foster optimal performance.

Personalized training is also available for those athletes with a chronic injury history or desire a more individualized approach.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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