This treadmill-integrated SWIMRUN plan spotlights 4 days per week of running and 4 days per week swimming, for a total of 6 days/week of training (including one day of swimrun bricks). This plan will train you for a SWIMRUN race with distances up to 21k/13.1 mile run and up to 5000meters of swimming. Athletes should be able to run 30-45 minutes continuously or have a 5k base prior to starting this plan. A baseline swimming fitness of 2000 yards 3 days/ week is recommended prior to starting this program. The plan features a 2-day back to back long run in the endurance phase. Time-on-feet and Rate of Perceived Exertion will be used to guide your training. This simulates a longer distance while reducing the stress and injury risk. Hill training is focused on adding strength while also accumulating enough elevation gain and loss to prepare you for a race with 300 meters or 1000 feet of total elevation. The taper phase is 2 weeks leaving you physically recovered and mentally inspired. Flatlanders and athletes limited by weather will benefit from the use of the treadmill as a tool to gain uphill endurance. This detailed plan includes weekly training goals.

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