Inject some fun and adventure into your training with this free 12-week swimrun training plan

The beauty of being a triathlete is that you have three sports in your training plan. 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 across lakes or the sea.

Like triathlon, there are different distances varying from super sprint (under 10km/6.2mi) to ultra, which is over 75km/46.6mi.

How to train for a swimrun

With no bike to worry about, you may think swimrun is the easier option in multisport racing . Certainly, if you’re not a strong cyclist, or don’t have access to a bike, or simply feel nervous 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 multiple transitions, so getting these down to the shortest possible time is key.

There are also solo swimrun races these days, which takes out some of the complexity involved in the sport that’s traditionally raced in teams of two. Raced as a pair, you can swim and run tethered together to support each other too – which means a lot of new skills to get used to!

What to wear for a swimrun

There is also additional kit. Unlike triathlon, competitors are allowed to use hand paddles and pull buoys during a swimrun, which you need to carry with you during the run parts of the race.

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!) also takes some practice.

For a full breakdown of gear you’ll need, check out our guide to what gear you’ll need for swimrun training and racing

• Swimrun wetsuit showdown: We test the Orca Aesir Flex against the Zone3 Versa

Download the free 12-week 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.