Race Up Swimrun is an individualized and periodized training program for swimrun. During the 8-week training plan, you will build your endurance and swimrun skills.
Race Up Swimrun is perfect for you if you are
- Registered for an Experience / Super-sprint, Sprint, or Full distance.
- Seeking individualized training based on your capacity and ambition.
- Want to know how much, how often, how hard you should train.
We believe that swimrun is a sport for everyone. It doesn’t matter if you are going to do your first race, or are an experienced swimrunner. We have a training program that will prepare you well. From day one of training, via the starting line, and into the goal.
Swimrun is an adventure sport usually done in pairs (but there is also a solo class in some races). Although it is a team sport, much of the training is done by you individually. Therefore, this training program is designed so that you can train both separately and as a team.
Race Up Swimrun is structured in three cycles, each including both ramp up and recovery weeks. The first cycle is general training (heart & lungs), the second building muscle endurance, and the third will help you peak your performance.
Included in the training program
- A weekly schedule with structured workouts sent out every Sunday.
- The initial test forms the basis of your zone training in the coming weeks.
- All training sessions are described in detail in your training plan and have the purpose of preparing you for your race goal.
This training plan is written by coaches with long experience of both coaching, training, and racing in swimrun. That is, for swimrunners by swimrunners.
This training plan is eight weeks long. So, counting backward, training should ideally start on Monday eight weeks before race day.
During the onboarding of Race Up Swimrun, you will choose how many hours you want to train on an average per week.
We provide you with an individualized training program, ranging from 4 hours per week, up to 12 hours per week.
When you define your training volume, our rule of thumb is,
- Experience / Super-sprint, select Swimrun 4 – Swimrun 6
- Sprint, select Swimrun 6 – Swimrun 10
- Full distance, select Swimrun 8 – Swimrun 12
Swimrun is a sport that requires some gear. Here is a list of stuff that you must have, and is nice to have.
In the Race up Swimrun program, we try to make the workouts race-specific, so there will be swimming with paddles and pull buoy during workouts (if you are doing a race without that sort of gear, then skip it on some sessions).
- Must have: Heart rate monitor for zone training (like a Garmin watch or equivalent)
- Must have: Swimsuit, goggles, swim cap
- Nice to have: Paddles, pull buoy, wetsuit
- Must have: Running shoes
- Nice to have: Running backpack