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12 Week Advanced 5K Open Water Swim Training Plan

Experience Level

Advanced

Number of Weeks

12

Training Plan Introduction

Take Your Open Water Swimming to the Next Level

If you’re a strong swimmer training consistently faster than 1:50 per 100 and are ready to improve your 5k open water performance, this 12-week training plan is your ultimate tool.

Whether you’ve already conquered the distance and want a PB or want to maximize your efficiency to get you across the line, this plan focuses on refining your technique, boosting your endurance, and preparing you to swim smarter and faster.

Push Your Limits

  • Master the Distance: Build endurance and confidence to perform at your best over 5k.
  • Refine Your Technique: Improve stroke efficiency and breathing with focused drill work.
  • Swim Smarter: Gain the skills to translate pool speed into open water mastery.

Is This Plan for You?

  • Experienced Swimmers: Designed for those who already have a solid base and are confident swimming at least 2k continuously.
  • Performance-Focused Athletes: Perfect for swimmers aiming to improve pacing, efficiency, and overall race performance.
  • Time-Conscious Individuals: With 3 focused swims per week, it’s ideal for busy athletes seeking quality over quantity.

Key Features

Performance-Driven Sessions

  • Range: Sessions vary between 2100 and 4900 meters, striking the right balance of volume and intensity.
  • Focus Areas:
    • Endurance: Build stamina with sustained swims and interval sets.
    • Technique: Sharpen your pull, kick, and sculling for improved stroke mechanics.
    • Open Water Skills: Practice sighting, buoy turns, and pacing to perform confidently on race day.

Flexibility for Your Lifestyle

  • Train effectively in a pool or open water, adapting to your local facilities.
  • Sessions planned around RPE (Rate of Perceived Exertion), making it accessible with or without a smartwatch.
  • Options to adjust sessions for your schedule without compromising progression.

Support to Succeed

  • Email Coaching: Ask questions, get guidance, and stay motivated throughout the plan.
  • Video Analysis: Optional remote stroke review to refine your technique further.
  • Integrated Sessions: Sync directly with your smartwatch or swimming app for real-time guidance.

Who Is This Plan For?

  • Strong Swimmers: Those ready to focus on efficiency and pacing for their 5k goal.
  • Experienced Athletes: Swimmers who understand the importance of technique and are eager to refine it.
  • Event-Ready Competitors: Athletes preparing for a specific 5k open water event who want to swim faster and more efficiently.

What’s Included

  • 12 weeks of structured training: 3 purposeful swims per week.
  • Technique Tips: Enhance efficiency and streamline your stroke.
  • Race Day Preparation: Guidance on pacing, fueling, and open water skills.
  • Training Plan Guarantee: Swap to a different plan if it’s too easy or challenging.

Added Extra Benefits

  • Expert Guidance: Backed by 12+ years of coaching experience.
  • Smartwatch Integration: Make the most of your training tech to follow every workout live
  • Event Readiness: Detailed event-day preparation advice to ensure you’re ready to succeed.
  • Welcoming Document: Full setup guide and terminology explained for easy plan use.

Take the Challenge

This plan isn’t just about completing 5k; it’s about mastering it. With expert guidance, structured progression, and focused technique work, you’ll elevate your open water swimming and perform at your absolute best.

Ready to take your swimming to the next level?
Let’s make it happen! Start your journey today and get one step closer to open water success

Training Plan Sample(s)

Training Plan Cost

Full Compatibility

This training plan is compatible with...

Your Coach

Chris Searle the head coach of efficient endurance

Hi, I’m Chris.

I’m a Level 3 qualified swimming coach with years of experience, having coached swimmers to British titles. My coaching approach is all about efficiency, ensuring every session makes the best use of your time. Whether you’re looking to refine your skills or compete at a high level, the plans I provide focus on improving your swimming as a whole.

FAQ's

These plans are tailored for athletes of all levels, from beginners to advanced, looking to maximize their performance. If you’re unsure of which level you are, get in touch!

The only thing you need is a trainingpeaks account and the usual swimming kit but to get the most out of your training plan, having the following would be ideal:

  • Compatible* smartwatch
  • Pull Buoy and Kickboard

 

*All common devices sync with trainingpeaks, check here to see if your device is compatible with the structured workout feature so you can follow your sessions on the go.

With years of experience coaching swimming, I understand that drills are very specific to the swimmer and can in many cases make technique worse. For this reason, plans focus on technique points rather than drills. The only ‘drill’ that you might come across in our training plans is sculling.

Training sessions are written in an optimal order for improvement, progression and recovery, but plans change and when they do you can move sessions across days and weeks with a premium training peaks account.

If you need to move things around but are not sure what is best, get in touch and I will help you out.

Sometimes, we have to miss a session, life gets in the way. Fortunately these plans are robust and consistency and efficiency will keep you progressing. Don’t fret over a missed session and don’t try and catch up either, you will still keep moving forwards.

You can adjust the schedule or swap sessions with a premium training peaks account; email support is available for advice if you’re unsure of what to do.

Every session includes detailed instructions and the rationale behind it. Feel free to email if further clarification is needed.

Improved endurance, better race-specific fitness, and confidence on race day. Results depend on how disciplined you are to the plan- it is designed to keep you motivated.

Our guarantee ensures that you are on the right training plan for you. If you find your plan is too much, too little, too hard or too easy, get in touch and we will swap you onto a more suitable plan.

We would love to issue refunds but do not have the option for this as payment is taken by trainingpeaks.

Absolutely! Email support is available for guidance and motivation.

We only provide support for the duration of your plan and 2 weeks afterwards. If you would like coaching after your plan, get in touch!

Why choose Efficient Endurance

Efficient Endurance Training Plan

  • Customised to Athlete Goals - Ability-based plans & email support
  • Expert Input - Designed by a qualified, experienced coach
  • Structured Progression - Detailed progression
  • Focus on Technique - Detailed swim technique sessions
  • Detailed Sessions - Clear explanation of how sessions support your goal
  • Training Volume - Balanced for your level
  • Race-Specific Prep* - Includes taper weeks & race guides*
  • Strength Training - Targeted strength sessions*
  • Cross Training** - Cross training sessions available**
  • Tech Integration - Compatible with smartwatches and bike computers
  • Support & Advice - Email support from a coach
  • Plan Guarantee - Free plan swap if needed
  • Cost - $3 per week

Free Training Plan

  • Customised to Athlete Goals - Generic & non-specific
  • Expert Input - No professional input
  • Structured Progression - Some progression
  • Focus on Technique - Often absent
  • Detailed Sessions - No explanations
  • Training Volume - Inconsistent and limited
  • Detailed Sessions - No race-specific advice
  • Race-Specific Prep - Not included
  • Strength Training - Not Included
  • Cross Training** - Not included
  • Tech Integration - No compatibility
  • Support & Advice - No support offered
  • Plan Guarantee - No other plans
  • Cost - Free

Other Premium Training Plans

  • Customised to Athlete Goals - Limited ability variations
  • Expert Input - Created by a qualified coach
  • Structured Progression - Include generic progression
  • Focus on Technique - Often absent
  • Detailed Sessions - No explanations
  • Training Volume - Suitable volume for athletes
  • Race-Specific Prep - Minimal race-day strategy
  • Strength Training - May have generic strength work
  • Cross Training** - Not included
  • Tech Integration - May have device compatibility
  • Support & Advice - Occasional support, sometimes outsourced
  • Plan Guarantee - Limited or no guarantee
  • Cost - Typically $3-8 per week

AI Training Plan

  • Customised to Athlete Goals - Algorithm-based, lacks nuance
  • Expert Input - Automated, no human touch
  • Structured Progression - Only if the algorithm says so
  • Focus on Technique - Often absent
  • Detailed Sessions - No explanations
  • Training Volume - Metrics can miscalculate workload
  • Race-Specific Prep - Lacks detailed guidance
  • Strength Training - Rarely included
  • Cross Training** - Sometimes compatible
  • Tech Integration - May have device compatibility
  • Support & Advice - No human support available
  • Plan Guarantee - No guarantees
  • Cost - $10+ per week

* For plans which target an event

Related Training Plans

Intermediate Swimming Improvement Training Plan

Advanced Swimming Improvement Training Plan

Beginner Swimming Improvement Training Plan

4 Week Novice to 400m Swimming Plan

12 Week Intermediate 5K Open Water Swim Training Plan

12 Week Advanced 5K Open Water Swim Training Plan

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