The Training Plan 5K will help you prepare to swim your first 5000 meters in open water, or swim a faster 5000 meters in open water.
This training plan is quite suitable for Ironman (3.8km swim) distance triathletes.
This 4-month (16 week) training plan is divided into 3 cycles – a 5-plus-1 recovery week cycle, followed by two 4-plus-1 recovery week cycles. And a suggested test swim at the start of each cycle, spanning 16 weeks until the race or the final test swim.
The practices will focus on improving your control and consistency in stroke length, in stroke tempo, and in sustainable pace. Over the cycle the distances and intensity will gradually increase to expand both your technique and fitness together. For improvement in control over stroke length and tempo, many features of your body position, stroke patterns and breathing patterns will be addressed in the assignments also.
There are 4 recommended practice patterns per week with progressive assignments, for a total of 52 practices. If you can do more practices per week then you are encouraged to repeat those practices of that week which have felt most productive to you.
Note that you will need to have access to suitable open water for some of your assignments in this course.
For those in the coached-guided subscription you may leave reports on your practices and questions in your Personal Discussion Zone where your coach will respond to you each week, guiding your analysis of results and decision process.
The course will be open to you for 4 months and your subscription may be renewed.
$25 per month for 4 months for the self-guided course.
$80 per month for 4 months for the coach-guided course.
This membership is suitable for those who have strong proficiency of Level 1 skills, who have some experience in Level 2 skills, who have some comfortable experience swimming over 2km continuously in open water, and are now ready to work on Level 2 skills under longer distances and more challenging conditions. See Levels Of Proficiency for more information.
You may read Required Gear & Equipment to consider what additional gear might be needed for this course.