Ready to conquer a 5k swim? The 5k Open Water Training Plan in the MySwimPro app will help you get there. This Plan is designed to help you build endurance, strength and speed for a 5k open water race or 3.86k Ironman swim. If you’re not sure how to structure your training, this Plan is your go-to resource for making it to race day injury-free and ready to crush it!
5k Open Water Training Plan Overview
- Workouts: 48
- Average Workout: 4,000 meters = 70 minutes
- Goal: Race a 5k open water race or full Ironman swim
Who’s it for? You’re an experienced swimmer who trains three or more times per week. This Plan will prepare you for a 5k open water swim or 3.86k Ironman swim.
How does it work? This Plan will build your endurance and speed in all 4 strokes to help you build well-rounded endurance and prepare for race day. You’ll test your continuous aerobic ability throughout the Plan with Distance Challenge Workouts. The final weeks of this Plan serve as a taper, helping you rest and prepare for your race.
It’s recommended to add additional open water swims to this Plan outside of your pool training. If you’re training for a triathlon, you can replace some of the Distance Challenge Workouts with open water swims.
Sign up for MySwimPro Coach to unlock this Training Plan! Before you get started, check out these resources:
- How to Train for an Open Water Race in a Pool >
- 5 Freestyle Drills for Advanced Swimmers >
- How to Swim Freestyle with Perfect Technique >
- 5 Ways to Pace for Distance Swimming >
- The 6 Most Important Swimming Metrics to Track >
How to Train with MySwimPro
In the MySwimPro app, every Swim Workout and Training Plan is customized to your Skill Level. Head to the pool with confidence, knowing you’re getting exactly the training you need to reach your goals. As a MySwimPro member, you’ll unlock:
- Personalized Training Intervals that are tailored to your speed and automatically adjust as you get faster.
- A SetBar™ that shows your expected swim time vs. rest time for every Rep in a Set. This is a game changer if you’re new to interval training!
- A Workout Scaler that allows you to quickly increase or decrease the distance and duration of your Workout to make it fit your schedule.
- Compatibility with Apple and Garmin smartwatches. Sync your Workouts to your watch for Set-by-Set guidance!
- Detailed Analytics about every Workout, including splits, heart rate, SWOLF score, stroke rate, strokes per lap and more.
- Technique Videos explaining drills for all 4 strokes and dryland training technique, plus educational videos to help you improve your performance.
- A fresh Workout of the Day 7 days a week, 365 days a year.
- The MySwimPro Workout Library, packed with hundreds Swim and Dryland Workouts.
Featured Training Plans
After you finish the 5k Open Water Training Plan, try these Plans!
Ready to get started? Open the MySwimPro app to get your personalized Training Plan >