Long Distance Swim 3.8-5km | All Levels

Long Distance 3.8-5km

All Levels: 18 Weeks: RPE

Duration: 18 Weeks
Level: All Levels
Goal: Completion + Improved Technique
Min Week: 2:00 hours
Max Week: 3:40 hours
Focus: RPE
Weekly Swims: 4

Why Choose This Plan?

This 18-week long-distance swim plan is designed for swimmers of all levels, whether you’re new to endurance swimming or a seasoned athlete. The structured, progressive workouts are specifically crafted to help you tackle 3.8-5km swims with confidence, gradually improving your endurance, technique, and pacing. With integrated CSS (Critical Swim Speed) testing, you’ll ensure your pace zones are always on point, allowing you to train at the right intensity for optimal results.

One of the standout features of this plan is its focus on technique. You’ll gain access to a comprehensive drill video database, giving you the tools to refine your stroke, improve efficiency, and swim smarter. The plan is also flexible, so you can easily adapt your training schedule around your lifestyle, making it easier to stay consistent and make steady progress. With lifetime access to the plan, including all future updates, you’ll always have the most effective training resources at your fingertips. Plus, you’ll have access to coach support for guidance and adjustments along the way, ensuring you’re always on track to hit your goals.

Level: Beginner

Training Smarter 🏊 Not Harder

Sync your swim plan seamlessly with over 100 devices and apps, including popular platforms like Garmin, Fitbit, and Apple Watch. This integration allows you to track your progress effortlessly, monitor your performance metrics, and stay on top of your training goals. Whether you’re focusing on pacing, distance, or technique, you’ll have real-time data at your fingertips to help measure improvements.

Please note that for swimmers using Garmin, detailed swim metrics will only sync to Garmin Connect if your workouts are set as structured. This ensures you get the most accurate tracking and feedback from your sessions, keeping your training efficient and on target.

Your 🤸‍♀️ 5 Day Stretch Plan

As a biomechanics coach, I know that no training plan would be complete without improving how your body moves. That’s why I’ve included 5 x 10-minute stretch sessions focused on enhancing your flexibility and preventing injury. These targeted sessions are designed to optimise your biomechanics, ensuring you can train confidently with worry-free training. As part of Team JC, you’ll get free access to the follow-along videos, so you can easily incorporate them into your routine!

🏆 Stay Ahead with Team JC

When you join Team JC, you’re not just getting a plan—you’re becoming part of a supportive community of athletes. You’ll stay up to date with cutting-edge training research, receive exclusive content like videos and expert tips, and get access to all future updates for free. It’s a growing community where you can connect, learn, and push yourself to new heights, all while having direct access to me for any support you need along the way.

Lifetime Access + Free Updates!

All Training Plans come with a 30-day money-back guarantee, so you can purchase with confidence. Plus, when you buy this plan, you’ll get a free basic TrainingPeaks account, where the plan will stay for repeated use – perfect for future training cycles! You’ll also receive all future updates to the plan at no extra cost, ensuring your training stays current and effective.

Train With Jen & Team JC

Training with me means you’re not just following a plan—you’re training with purpose. As a qualified triathlon and biomechanics coach, I design each workout with injury prevention and performance in mind, so you can push your limits safely. Expect clear, structured sessions that guide you towards your goals, with flexibility built in for your individual needs.

By using TrainingPeaks, you’ll enjoy seamless integration of your workouts, tracking your progress with real-time data. TrainingPeaks ensures you stay on target with daily insights, making it easy to monitor fitness gains, recovery, and performance.

Ready to take your training to the next level?