Welcome to your SwimRun 12 week plan!

This may be your first SwimRun event, you may be from a swimming, running or triathlon background and fancy something different? This plan will get you to the finish of your first event.

Your plan includes:

- Pool and open water swimming sessions
- Running sessions with Heart Rate targets
- SwimRun sessions (bricks and combo bricks)
- Strength sessions to help avoid injuries from a NASM Certified Personal Trainer
- Training, racing and nutrition tips
- Videos and full session plans
- Email coach support

SwimRun is just what it sounds like, a sport that involves swimming and running, with multiple transitions as you go between disciplines. Participants are usually in teams of two and teams negotiate challenging, but beautiful terrain and open water swims.

It's exciting and different and you may need to invest in some new kit and different techniques but this plan will guide you through this.

- Prior to beginning this training program, you should be able to complete a 30 minute or approximately 1200 metres (or yard) swim and a 30 minute run.
- Training program will build you up to 3200 metres (or yards), 75 minutes of running and 2 hours 30 minutes of SwimRun race specific training.
- SwimRun events are open water swimming events so try to do at least one open water swim per week.
- The events are continuous SwimRun events so you run in your swim kit and swim in your run kit! This takes practice so try to do this every week as early in the plan as you can.
- I've set Monday as your rest, recovery and rebuild day as you will do a long session on Sunday which is the day most people have to devote to long training sessions. Also most events are on a Sunday so doing your longest session on this day gets you physically and mentally prepared for a race distance effort.

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and SwimRun event!

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