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Swimrun Training Plan – Sprint / Short Distance (Imperial Units – Miles & Yards)


Sprint Swimrun Training Plan for Short Distance Swimrun by World Champion Fanny Kuhn. Choose this training plan if you want to train for a Swimrun race of 10-12 miles.

Swimrun Training plan for Sprint or Short Distance Swimrun races. Choose this training plan is you want to train for a Swimrun race of 15-20 km (10-12 miles). This version is written in American / Imperial units, the run distances are in miles (mi) and the swimming distances in yards (y). Of course, if you swim in a long course meters pool you can use the same swim workouts.

Who is this plan for?

Recommended level to get the most out of this plan, is that you can run 6 miles without a problem and that you are comfortable doing 1 mile (1600 yards) swimming workouts in the pool, before you start on week 1 of the plan. See sample weeks in the product gallery (week 1 and week 6).

This sprint workout plan is made for people who want to fit in Swimrun training sustainably in a regular life schedule with work. family and other activities. It is not an elite-level training plan – but rather an ambitious plan for people who want a balance in their lives. However, if you do the workouts as specified and train consistently, you will be able to handle a sprint Swimrun race and feel well-prepared to reach your goal.

The plan features:

  • 13 weeks of full workouts
  • Each week has 2 swims and 2-3 runs or 2 swims, 2 runs and one Swimrun session
  • It is recommended to do 1-2 strength sessions each week, but detailed workouts for strength sessions are not included in this plan.

Running: starts at 8 km per session and goes up to 20 km at the most (Swimrun session). Each Running session is specified with either a distance to run easy or a specific workout / interval session, hill session or staircase session. Each week has 1 tough run.

Swimming: starts at 1500  yards per session and goes up progressively to 4000 yards in one session. Each swim workout is specified explicitly with sets for warm up, main set and warm down. Each swim session is specified for pool swimming, so you don’t need a lake or ocean to complete the training.

The workout plan is delivered as a downloadable PDF document after you complete your purchase.

Should you choose the sprint or long-distance training plan?

The structure and training are similar in both plans. The marathon plan has more weeks and builds up to more weekly volume for you to be able to handle a long-distance race. It also has more distance workouts. The sprint training plan has less volume and has slightly more speed-focused workouts to build up your ability to handle a 15-20 km race at a good pace. Choose the sprint plan if you are aiming for a sprint race and especially if you are new to Swimrun!

About Fanny Kuhn:

Fanny is a successful Swimrun athlete with an elite swimming background. Her greatest achievement in Swimrun is becoming World Champion in 2019 together with Desirée Andersson. She has coached pool swimming, triathlon and Swimrun athletes and is an avid promoter of the Swimrun sport, featured in multiple podcasts, news and Swimrun events. She has several national Swimming medals in breaststroke and Individual Medley and was a D1 College Athlete swimming for the University of Louisville (NCAA Championship qualifier).  Read more about Fanny here.


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