Free swimrun training plan

The beauty of being a triathlete is that you have three sports to play with. Not only can you combine them into a traditional triathlon format (swim, bike, run), but you can also combine them in other ways.

One of the more challenging – but arguably enjoyable – variants is the Swedish sport of swimrun. So what is it?

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.

Like triathlon there are different distances varying from super sprint (under 10km) to ultra, which is over 75km.

• Find all our free downloadable training plans here

How to train for a swimrun

With no bike to worry about, you may think swimrun is easier. Certainly if you’re not a strong cyclist, don’t have access to a bike or worry about training on roads in traffic, then swimrun could be a good option.

Expect to focus on swimming and running for sure, but also on transitions (moving between land and water). Many swimrun races feature many transitions, so getting these down to the shortest possible time is key.

Also there are solo swimruns available now, traditionally the sport is raced in teams of two. Unusually you can swim or run tethered together to support each other too – which means a lot of new skills to get used to!

There is also additional kit. Unlike triathlon you are allowed to use hand paddles and pull buoys in swimrun, plus you need to get used to swimming with your shoes on and running in a swimrun wetsuit. If racing with a tether, then getting used to using (and carrying it!) takes a bit of getting used to.

Download a free training plan

Keen to get training? Then download a training plan for the sprint distance (12-15km) from endurance coach and experienced swimrun athlete Nicolas Remires below.

About Nicolas Remires

Nicolas Remires is a French multisport athlete and coach who lives in Stockholm. His achievements as an athlete include:

• 4th ÖtillÖ World Championships (2016)
• 1st Utö Swimrun (2015)
• 1st Borås Swimrun (2015)
• 2nd Ångalöppet (2014, 2015)
• 2nd Borås Swimrun (2014)
• Many marathons, triathlons (sprint to Ironman), and cycling races

To find out more about Nicolas and his coaching visit his website

Find more triathlon training plans