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SwimRun 12-Week Short Course - Intermediate Athlete by LB Endurance

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SwimRun 12-Week Short Course - Intermediate Athlete by LB Endurance


Lana Burl

All plans by this Coach


12 Weeks

Plan Description

Thank you for selecting this SwimRun training plan, proudly presented by LB Endurance. The plan is intended for triathletes that have at least one year of multisport experience and/or may have completed an Olympic (intermediate) distance triathlon already. It is very likely that this is the athlete's first SwimRun race! This plan will prepare you for a "short course" SwimRun event of approximately 2500m total swimming and 9 total miles of running

To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration. You should also be able to swim 2000 yards comfortably, swimming three times per week Access to both open water and trails are essential.

Each training week includes three or four swim workouts, three or four run workouts and two or three strength training sessions. You will also find one or two planned recovery days each week and sometimes a cross-training session. Strength training, cross-training and rest are important to maintain the body, mind and soul while preparing for any endurance event.

Swim workouts are given as time and/or distance targets. Runs are time based and use pace for interval targets. Be sure your run pace threshold is set up in TrainingPeaks (settings) and on your training device (ie Garmin watch). Some runs and some swims are provided as Structured Workouts that can be automatically downloaded to your training app, allowing easy use with virtual platforms like Zwift. Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, nutrition and hydration. Have fun! If you have questions, or are interested in enhancing this plan, contact us at or We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services. LB Endurance offers swim analysis, either in-person or with video, and private swim lessons in Knoxville, TN.

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How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:29:00 01:10:00
Run x4
03:01:00 02:00:00
Strength x2
01:02:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:29:00 01:10:00
03:01:00 02:00:00
01:02:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

  • 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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