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3 weeks plan to get BACK INTO SHAPE


Nicolas Remires

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3 Weeks

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Plan Description

Get back into swimrun shape before tackling a serious race training plan with this 3-week pre-season training program designed by ÖTILLÖ top athlete Nicolas Remires.
This training plan is made specifically to get you in shape before you start training for a race, or simply want to get some good swimrun training base.

What can you expect from your training plan?

This plan will help you to get active again after a break period. It can also be your first step into swimrun. I suggest starting this training plan 4 months before your planned race.
The program is a succession of swimming and running sessions. They follow a progression that will guide you in (re)building your shape.

The training sessions are well-detailed and explained. Simply do them one at a time and feel how you get more and more fit. There is room for soem optional cross-training during this period (cycling, skiing, climbing, …)

After these 3 weeks, you should be ready to start your 8-week preparation to your race.

Why would you need a training plan before starting training for a race?

Starting training after a break (short or long) can be a hard moment for some athletes. Even if you are motivated to be active again, it is easy to do things in the wrong order. Too many athletes want to get back into training too early and too quickly. This can easily lead to injuries.
A training plan at this period of the preparation will help you to go step-by-step by providing structure and comfort. It will teach you to be patient to reach your optimal fitness level.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
3:26 hrs 1:30 hrs
Swim x2
0:40 hrs 1:00 hrs
Day Off x2
2:00 hrs 2:00 hrs
Strength x1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:26 hrs 1:30 hrs
0:40 hrs 1:00 hrs
Day Off
2:00 hrs 2:00 hrs
0:30 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Nicolas Remires

Envol Swimrun

Swimrun is swimming and running - and so much more! I want to share some of the knowledge I collected over the years, some of the passion, the tips and tricks.
I have seen so many strong athletes attempt swimrun racing just to stand very humbled at the end of the day.
I have seen less seasoned athletes try swimrun and end up with a new passion in their life!
Train for SWIMRUN to get the best experience and the best results possible.

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