5 km Open Water Swim Training Plan – Summary
This 12-week 5 km Open Water Swim Training Plan is designed for recreational swimmers preparing for any 5 km swimming event. It is ideal for athletes who want a structured, progressive, and coach-led approach to building endurance, efficiency, and confidence over longer distances.
This plan is best suited to swimmers who:
Are comfortable swimming 1,500–2,000 m continuously at the start of the plan
Are training for their first 5 km swim or aiming to improve performance in a previous event
Want guidance on pacing, endurance development, and sustainable technique
Prefer a clear structure delivered through TrainingPeaks, with sessions pre-loaded and easy to follow
Plan Structure
Coaching & Communication
This is a self-guided training plan delivered via TrainingPeaks. Athletes should expect:
Clear workout descriptions with intent, pacing guidance, and progression
No ongoing 1:1 communication included by default
Equipment Requirements
To get the most from this plan, athletes should have:
Regular access to a 25 m or 50 m pool
Optional but recommended: pull buoy, paddles, fins, and access to open water when appropriate
A swim watch is helpful but not essential
Coaching Philosophy
This plan is built on the belief that successful long-distance swimming comes from consistency, smart progression, and confidence in your preparation — not just grinding out metres. The focus is on helping swimmers arrive at race day feeling calm, capable, and well-prepared.
Athlete Feedback
“As a coach Ray is approachable and knowledgeable, and his experience and insights were hugely invaluable to me in any of the events I did. I would recommend Ray to any person of any level of ability. In the 8 weeks Ray had to coach me, he programmed training that not only got me over the finish line, but also consistently took into consideration any difficulty I came across with my back injury.”
— Shayne Nation
“I noticed that Ray actually knew and understood what he does. Ray’s coaching is supportive. He had a belief I could do it and now I do it.”
— Colette Robertson
I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.