Chapter 1: Introduction to Swimrun Supersprint

Swimrun is an emerging sport, and the supersprint variant is even less common. However, this shorter format is likely to appeal to many newcomers. At the time I began my journey, I struggled to find any training resources for preparing for a swimrun supersprint in just eight weeks, so I decided to create my own guide!

In this article, I’ll share my personal experience along with a free eight-week training plan tailored for busy individuals and amateur athletes like myself! Please note that I am not a certified coach; this plan is based on my use of readily available resources. I cannot be held responsible for any outcomes stemming from its use. Prefer watching to reading? Check out my video summary instead:

Chapter 2: What is a Swimrun Supersprint?

A swimrun supersprint consists of a 400-meter swim followed by a 5-kilometer run. While some beginner events are held in a pool and on a track, this format can also be executed in open water. Here’s where you can register for events happening in the UK, as well as a link for international competitions.

How Long is the Training Period?

Given the short distances involved (hence the daunting name!), it can be challenging to determine how long one needs to train for a swimrun supersprint. I had about eight weeks from my starting point to race day, which felt sufficient for someone who hadn't run in a while.

Day Zero: Your First Swimrun Experience

On the very day I discovered swimrun (which could be today for you!), I went to my local gym to try it out. Having never combined these two sports in a single event, I was eager to see how my body would respond. To my surprise, I managed quite well, and the experience was exhilarating. Although I was familiar with each sport separately, doing them sequentially felt refreshing.

For my setup, I found it easier to run first, followed by swimming. I wore my sports bra over my swimsuit and layered my running clothes on top. After completing the 5k run, I quickly removed my running gear and dove into the pool for the 400-meter swim. Don’t forget to have a towel, swim cap, and goggles on hand!

Make sure to track your time and monitor your progress! You can download my swimrun training planner to help with this.

Download My Free Training Plan

Chapter 3: Resources for Training

To kick things off, it's important to determine whether you excel more in swimming or running. Focus on improving the area in which you feel less confident. Personally, I’m stronger in swimming, but the training plan is adaptable for those who are better runners.

I utilize various available resources, including the Nike Run Club 5k plan, which spans exactly eight weeks and incorporates two rest days each week. On recovery days, I add swimming to my routine. Since I don’t struggle with endurance in the water, I found that training for a distance of 400 meters is sufficient. If running is your strong suit, consider swapping a recovery run for additional swimming time!

The Importance of Stretching

Don’t underestimate the significance of stretching! It's crucial to aid your muscles in recovery. I recommend using a foam roller or practicing yoga on your rest days. Remember, rest days are essential when preparing for a swimrun supersprint, and there are no shortcuts—save the indulgence for after the race. I find these stretching videos from Move with Nicole and Yoga with Adrienne particularly helpful.

Training Music Considerations

Unlike traditional running races, swimrun events typically prohibit the use of music or headphones. Transitioning quickly between the two sports is vital, leaving little time for audio setup. However, during training, feel free to enjoy your favorite tunes alongside the coaching instructions from Nike. Personally, I prefer upbeat music while running—what about you?

Nutrition Tips

I've also increased my protein intake and substituted traditional rice with cauliflower rice. Given the short duration of a supersprint, I don't feel the need for excessive protein supplements, although I do enjoy Huel as a post-workout snack, as I have for some time.

I hope you enjoy your eight weeks of training and have a fantastic race! Feel free to share your experiences with me on Instagram or via email!

For more articles on swimrun, fitness, and self-care, click here!

Looking for a professional to create engaging, SEO-optimized content for your business? Don’t hesitate to schedule a meeting with me today!

Chapter 4: Additional Training Resources

The second video, Full Week of Workouts | Hybrid Athlete Edition | Swim, Run & Lift, offers a comprehensive overview of a balanced training regimen that incorporates swimming, running, and strength training for a well-rounded approach to fitness.