Swimrun training plan

(13 customer reviews)
From: 7,00  / month for 6 months

Are you looking to take on the ultimate aquatic endurance challenge? Introducing our 12 and 24-week swimrun training plans, specifically designed for swimrunners by swimrunners. Structured and progressive training with a good mix of endurance and strength. Detailed and explained sessions, each with a clear purpose. Continuous testing and zone-based training. Take your swimrun game…


Whether you’re a seasoned swimrunner or new to the sport, our swimrun training plans will help you confidently conquer the most challenging swimrun courses.

Key benefits

With any of our swimrun training plans, you will gain several benefits that will help you improve your performance and achieve your goals. Some of the key benefits include:

  1. Build the team: Although swimrun is a team sport, much of the training is done by you individually. Therefore, our swimrun training plans are designed so that you can train both separately and as a team.
  2. Increased stamina and strength: Following a progressive training plan will build your endurance and strength, allowing you to swim and run for longer distances and at faster speeds.
  3. Improved technique: Our swimrun training plans focus on proper technique, which will help reduce your risk of injury and improve your efficiency in the water and on land.
  4. Confidence and readiness: By the end of the training plan, you will be ready to tackle any obstacle and finish strong. You will have the confidence to face any swimrun challenge, knowing that you have put in the work and are ready to perform your best.
  5. Injury prevention: Our expert coaches have designed progressive plans to reduce the risk of injury, allowing you to train and race without interruption.
  6. Performance improvement: By following a structured training plan, you will be able to track your progress and make adjustments as necessary. Continuous testing and training intensity zone calibration will help you improve your swimrun performance.

12 or 24-week swimrun training plan

Our 12-week and 24-week swimrun training plans are tailored to cater to different needs and experience levels. Each includes detailed workouts for swimming, running, and a combination of them.

The 12-week program is a shorter and more intensive swimrun training plan that will make you race ready by focusing on building muscular endurance. It is perfect for you who have a base fitness level and want to prepare for an upcoming swimrun event.

Besides endurance training, this program includes high-intensity interval training, force training, and swimming and running drills to help you increase your power and speed.

On the other hand, the 24-week swimrun training plan is a more comprehensive program. It initially focuses on increasing your aerobic capacity and general abilities in swimrun before progressing to make you stronger and faster.

This training plan is ideal for you who have less experience with swimrun or want more time to prepare and build a strong foundation before taking on a challenging event.

How does it work?

  1. Subscribe to a swimrun training plan that fits your needs.
  2. During the onboarding process, you will choose how much you want to train on average per week. (Both plans provide training ranging between 6 to 14 hours per week.)
  3. As soon as everything is set, we will send you a weekly training program every weekend for the upcoming week.
  4. In short, all you have to do is to follow the plan and prepare yourself for your next swimrun event.

Sign up now and take your swimrun game to the next level.


12-week plan, 24-week plan

13 reviews for Swimrun training plan

  1. Amelia Lee

    I have completed 24 weeks, which has been a game-changer for me as a beginner. The plan is comprehensive, covering both the swimming and running aspects of the sport. The workouts are challenging but not too hard, and I have seen a significant improvement in my endurance and overall fitness. The plan also includes helpful tips on how to improve my swimming technique. I recommend this training plan to anyone looking to take their swimrun game to the next level.

  2. Chloe Martinez

    I have a background in triathlon and wanted to try swimrun. This training plan is a fantastic resource for anyone looking to improve their swimrun performance. Training is easy to follow, and the escalation of the workouts is spot on. I have seen a noticeable improvement in my swim endurance and overall fitness since the start. Thanks TOT Endurance.

  3. Ava Miller

    I was a bit hesitant to try the 24-week swimrun training plan, but I’m so glad I did. Its easy instructions and detailed workouts made it uncomplicated. I’ve significantly improved my endurance and run pace since starting the plan. I can recommend TOT.

  4. Madison White

    I purchased the 12-week swimrun plan and have been extremely pleased with the results. The program is well-structured and easy to follow, with clear instructions and detailed workout plans. The structure of the plan is perfect, starting with shorter, less intense workouts and gradually building up to longer and more difficult sessions. Overall, I highly recommend TOT.

  5. Michael Davis

    I have been using the 12-week program for the past few months and it has been a great resource. The plan is straightforward, with clear instructions and detailed workouts. It started with shorter and less intense workouts and gradually built up to longer and more demanding sessions.

  6. Bror Jönsson

    Jag har genomfört ett par swimrun och letade efter en träningsplan som skulle hjälpa mig att ta mig till nästa nivå. TOTs långa program var precis vad jag behövde. Passen var ibland ganska krävande, vilket bla har hjälpt mig att bygga mental styrka. Jag kunde se mina förbättringar i TrainingPeaks varje vecka och var redo när det gällde. Jag slog mina egna förväntningar och rekommenderar verkligen denna träningsplan för den som söker en utmaning.

  7. Ebba Martinez

    Som nybörjare såg jag fram emot att få hjälp att förbereda mig för min första swimrun tävling. Träningsplanen var 12 veckor och perfekt för mig eftersom den byggde upp min uthållighet och styrka över tid. Killarna på TOT var mycket hjälpsamma och svarade alltid snabbt på mina frågor. Tack vare träningsplanen kände jag mig förberedd och redo på tävlingsdagen. Tack för hjälpen TOT.

  8. Johan Ljunggren

    Former combat diver and police officer. I´ve been training my whole life … Ten years ago I had my kids and became an office worker and I sort of “gave up”…This year I decided to get going again but I lost how to start? Lack of motivation and lazy. As soon as I got the programming from Jocke and Wille…. – BAM! I again could feel the energy In my mind, my body and soul. I Have followed the Swimrun program for 9 consecutive weeks now and I’ve honestly never felt better. I’m back! just 20 yrs older….I wish I’d had your programming back in the days….but would I have listened then?

  9. Marta Garrido-Franco

    I’m really enjoying doing my training for a swimrun in a more structured way, especially to realize how much time and effort is to be dedicated to each discipline. Also, it has been an eye opener to have so many technical elements included and not just volume, speed or interval training. In this concern, It would be helpful to have included the information included on how to do the different drills correctly. From the training program and the feedback obtained after having questions and sharing thoughts, it is clear that the TOT Endurance team are professionals training themselves for swimming, running, and biking and thus with loads of experience.

  10. Veronica Warneskog

    I’m a totally rookie about Swimrun so even if I have trained with TOTs Triathlon program before there were some new parts, Rowing for an example. Like the other programs it helped me to train in a structural way. Not to train too hard, to early in the race season and also the focus on strength and to build up your body as well as your mental focus when it time to accelerate your training for Race season. I also like the community and the prestigeless atmosphere on FB. When you are a Rookie you have a lot of questions. You can always ask questions and you will never feel that any question is to silly to ask. Sometimes you don’t even have to ask the question because someone else already have… You will meet the experienced Swimrunners as well as the one just started their journey. Not to forget all the interesting Bloggs and small videos explaining and let you know more about how to train, advice of equipment or what to think of on Your Raceday.

  11. Magnus Jirlind

    Gillar mixen av övningar både i simprogrammet och i löpprogrammet. Nyttigt att även få en del av teknik i löpningen. Har kört 8 av 12 veckor och kan redan nu se avsevärda förbättringar tidsmässigt både på simningen och löpningen. Exempelvis 21 sekunder snabbare på löptestet (4:01-tempo nu och 4:22-tempo vid starten av träningsprogrammet. 1:20/100m nu och 1:24/100 på simtestet). Bra att kunna ställa frågor om passen på Facebooksidan. Jag tränar mot Ötillö World championship som jag kvalat in till och jag tror att förra årets tid kommer kapas en hel del efter att ha kört med TOT. Rekommenderar detta då det är mycket prisvärt.

  12. Markus Lund

    This program is providing a nice structure for your training to get prepared to race. Many sessions with a variety of exercises to improve your technique plus having a nice differentiation in and between sessions to achieve a good zone-based training depending on where you are in the program (changing week-by-week).

  13. Camilla Salomonsson Hellman

    This program is great for people with previous experience of running and swimming. It is fun, motivating and I believe that it is a well thought through program that is made to make you an even better runner and swimmer.

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