Open Water up to 5k Swimming Training Plan | 12 wks | BEG | Pool & OW | S&C | Email Access to Coach
Open Water up to 5k Swimming Training Plan | 12 wks | BEG | Pool & OW | S&C | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 12 Week 5km Swimming Training Plan from a Level 3 British Triathlon Coach
Welcome to your Open Water Swim Plan which is ideal if your event is up to 5Km in length.
The plan is designed to get you in top swimming shape for your key race of the season.
Suitable if you are a beginner open water swimmer or triathlete needing a training plan to follow to complete the distance and race at your best.
While open water events of under 5km might seem significantly more achievable than 10km or 25km ultra swims good preparation and the right training is still absolutely essential for not only being competitive in your age group but actually completing the distance.
In this plan is a guide for preparing for your first, or fastest 5km open water swim.
Your plan includes:
- 3 swimming sessions a week
- A swim specific strength session every week
- Swimmers stretch routine
- Swimming and racing tips
- Structured swimming sessions you can send to your Garmin and other watches. Heart Rate and RPE.
Before you start this plan you should be able to swim for 1 hour freestyle/front crawl stroke.
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 swim coaching please get in touch.
Karen is a specialist ASA and WOWSA qualified open water swimming coach, IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach and Coach Educator.
She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and Swimming event!
Read what other Athletes a saying about my plans
How it Works
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:21:00 | 02:00:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x1
|
00:13:00 | 00:20:00 |
|
Strength
x1
|
00:25:00 | 00:45:00 |
|
Custom
x1
|
00:20:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:21:00 | 02:00:00 | |
|
|
—— | —— | |
|
|
00:13:00 | 00:20:00 | |
|
|
00:25:00 | 00:45:00 | |
|
|
00:20:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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