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Swim Training Plan: In partnership with

10 km Beginner –
12 Week Plan
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan Introduction 2

Introduction
This training plan, put together by our coaching partners Running With Us, is designed to get you
to the start line of the swim feeling prepared and confident that you can achieve your goal.

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Is this the right plan for me? What do all the terms mean?
This 12 week beginners swim plan is designed for those who are new to All the training schedules involve a broad variety of training sessions and
swimming. This plan will see you training 4-5 times a week and we would intensities. We have a full glossary of different terms you will see in this
encourage you to complement the swimming with core conditioning and guide, such as ‘threshold’ and ‘progression’.
cross training as outlined in our Swimming Guide.

2 6
What if I’m not there yet What if I miss a session, pick up a niggle
Really focus on holding back your effort on your easy training sessions – or get sick?
many beginners try to train a little too hard. You can always mix the sessions
in the plan with cross training. No training plan is designed to be a tablet of stone; it’s a guide and only
one approach to get you in great shape. Training for a swim is a journey,
though, and doesn’t always go smoothly. Feel free to chop and change the
plan and shift swims to different days that may work better for you. Take
care not to train back-to-back ‘hard’ days – so try to avoid doing a threshold

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session followed the next day by another hard session, for example.
Why train in this way?
If you miss days through work, holiday, sickness or injury, don’t try to
If you keep doing the same things over and over again you can’t expect play catch-up. Step back into the plan where you left off, and be patient.
different results. This plan is designed to add variety, structure and If you feel you need to catch up, check out our cross-training tips in the
progression to your training. It will challenge you across a range of Swimming Guide ... don’t just add more sessions unless you are ready.
different heart rate zones and gradually build up your ability to swim at
your desired 10 km pace.

4
Is this everything I need to know? Notes
No – this plan is supported by our Swimming Guide, which gives more It is assumed most of your training will be undertaken in a swimming pool
detail on the structure of the swim sessions and top tips on nutrition but if open water swimming is available this will be a useful additional
and recovery to leave you fitter, stronger and more energised as you training stimulus to add in to the plan. There are various swimming training
progress through your training journey. aids you can use to make indoor swimming more challenging such as floats
and pullbuoys, fins and paddles.
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan Glossary 3

gLossarY
Here you will find a glossary of the terms used in our training plans.

Rest (R) Threshold Sessions (THR)

To help your body cope with the workload, rest is going to be as important Threshold sessions are probably your most valuable workouts. They are
a part of your training schedule as the swimming itself. Listen to your body completed at a controlled brisk effort, about 80–85% of your MHR, you’ll only
and take heed of any warning signs. If you feel fatigued even before you’ve be capable of uttering a couple of words to your training partners. Tempo/
stepped in the pool, find yourself thinking up excuses not to train or start threshold swim sessions. improve your lactate threshold (the speed above
suffering a series of minor injuries; you probably need more time off. Taking which your body struggles to cope with the lactic acid created by burning
enough rest allows physical and mental recovery and gives your body the energy without oxygen), your economy and aerobic capacity.
time to adapt to your workload.

Interval Training (IT)

Recovery Sessions (RS) Intervals help to boost specific race pace speed and involve swimming timed
To see improvement without breaking down, you’ll need some recovery efforts with a controlled recovery. The effort level is around 85–100% of MHR,
sessions. These should be nice and easy and you should feel relaxed. depending on the duration of the event you are training for and the length and
You should be breathing easily and be capable of holding a conversation volume of intervals used.
throughout the swim. This will mean that you are training in the 60–70%
range of your Maximum Heart Rate (MHR). It also helps with the removal of
the waste products which accumulate in your muscles after harder efforts. Warming Up / Warm Down (WU/WD)
When you are going to do any faster training such it is important to warm up
gradually. A 10-15 minute easy swim, lets your muscles warm up and improve
Freestyle Sessions (FS) their range of movement.
Freestyle swim sessions use the front crawl stroke. This is considered the
fastest, most competitive of swimming strokes and these sessions are
designed to focus on developing and improving technique for competition.
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan Glossary 4

usING tHe PlaNs

Our training plans are structured as follows:

Anatomy of a session:
The colour shows the type of
session you’ll be completing
Intervals Swim
800m total. This section gives you details of
Main set: 10 x 25m fast with 15 secs
rest. the session’s volume and effort
Stretching using our Swimming Guide

Core training using our Swimming Guide

What the colours mean:

Strength & Core Easy Swim Freestyle Swim Intervals Swim Cross training Rest
Strength and core session. Easy swim session. Freestyle swim session. Intervals swim session. Cross training session. Rest is critical to adaptation
This is a session dedicated to These days include specific efforts These days include specific efforts Note the duration and intensity of the Cycling, running, elliptical training, and progression, you might be
the stretch and core conditioning of easy swimming to aid recovey. of freestyle swimming to build session, including any intervals at rowing etc can be used to give you a completing core or stretching on
exercises as shown in our Swimming strength and endurance to get you effort and recovery. great fitness boost. these days though!
Guide. Remember to look out for the prepared for the swim.
orange and pink dots above too.
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan 10 km Swim Beginner Training Plan / 1 5

10 km Swim Beginner Training Plan / 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Intervals swim session 30 mins Intervals swim session Rest is vital to progression 45 mins easy 3 km easy swim
3 x 1.6 km at easy pace easy continuous swim. 15 x 100m at steady effort and adaptation. Note
1 + 90 secs recovery after + 15 secs rest after each the yellow and pink dots
each. 100m. to remind you to do
the stretches and core
conditioning in our guide.

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim

2 Stretching well the day Intervals swim session 45 mins Intervals swim session 50 mins easy 3 km easy swim
after your hard Sunday 5 x 1 km at easy pace + 90 easy continuous swim. 8 x 200m at steady effort
sessions will help you feel secs recovery after each. + 30 secs rest after each
better as you move through 200m.
the week ahead!

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
3 Remember to note down Intervals swim session 45 mins Intervals swim session 60 mins easy 3.5 km easy swim
the positives at the end of 3 x 1.6 km at easy pace easy continuous swim. 20 x 100m at steady effort
each training week. + 60 secs recovery after + 15 secs rest after each
each. 100m.

Strength & Core Intervals Swim Rest Intervals Swim Rest Cross training Easy Swim
4 Easy week Intervals swim session Intervals swim session 45 mins easy 2 km easy swim
This is an easier week to 4 x 1 km at easy pace + 8 x 200m at steady effort
help your body adapt to the 2 mins recovery after each. + 60 secs rest after each
training. 200m.

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Get into a good habit of Intervals swim session 30 mins Intervals swim session 60–70 mins easy 3.5–4 km easy swim
regular stretching check 4 x 1.5 km at easy pace + easy continuous swim. 4 sets of:
5 out our training guide! 2 mins recovery after each. 200m at steady effort +
30 secs rest, 2 x 100m at
steady effort + 15 secs
rest, 2 x 50m at steady
effort + 10 secs rest, 2 mins
recovery between sets.
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan 10 km Swim Beginner Training Plan / 2 6

10 km Swim Beginner Training Plan / 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Intervals swim session 45 mins Intervals swim session 90 mins easy 4–5 km easy swim
6 7 x 1 km at easy pace + 2 easy continuous swim. 8 x 400m increasing speed
mins recovery. as: 1 to 4 at easy pace +
60 secs recovery, 5–6 at
steady + 60 secs recovery,
7–8 at threshold + 60 secs
recovery.

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Intervals swim session 50 mins Intervals swim session 1 hr 45 mins easy 4.5–5.5 km easy swim
4 x 1.5 km at easy pace easy continuous swim. 5 sets of 200m at steady
7 + 60 secs recovery after effort + 30 secs rest, 2
each. x 100m at race effort +
15 secs rest, 2 x 50m at
steady effort + 10 secs
rest. 2 mins recovery
between sets.

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Easy week Intervals swim session 30 mins Intervals swim session 90 mins easy 2 km easy swim
This is an easier week to 6 x 1 km at easy pace easy continuous swim. 10 x 200m at steady effort
8 help your body adapt to the + 2 mins recovery. + 60 secs rest after each
training. 200m.
Or Rest

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Intervals swim session 50 mins Intervals swim session 2 hrs easy 5.5–6.5 km easy swim
8 x 1 km at easy pace easy continuous swim. 5 sets of 800m front crawl
9 + 2 mins recovery. as: 400m at steady effort +
30 sec recovery, 2 x 100m
at race effort + 15 secs
recovery, 4 x 50m at steady
effort + 10 secs recovery.
2 mins recovery between
sets.
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan 10 km Swim Beginner Training Plan / 3 7

10 km Swim Beginner Training Plan / 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Strength & Core Intervals Swim Easy Swim Intervals Swim Rest Cross training Easy Swim
Intervals swim session 50 mins Intervals swim session 1 hr 45 mins easy 6.5–8 km easy swim
10 10 x 1 km at easy pace easy continuous swim. 8 x 400m increasing speed
+ 2 mins recovery. as: 1–4 at easy pace + 60
secs recovery, 5–6 at race
pace + 60 secs recovery,
7–8 at threshold + 60 sec
recovery.

Strength & Core Easy Swim Rest Intervals Swim Rest Cross training Easy Swim
11 70 mins easy Intervals swim session 45 mins easy 3 km easy swim
10 x 200m at race effort
+ 60 secs rest after each
200m.

Rest Easy Swim Rest Easy Swim Rest Cross training Race Day
12 45 mins easy 30 mins easy Good luck!
15 mins easy
Macmillan Cancer Support Swim Training Plan: 10 km Beginner – 12 Week Plan Contact 8

Contact
We’re here for you
For support, information or if you just want to chat,
call us free on 0300 100 0200 (Monday to Friday, 9am–5pm),
email swimming@[Link]
or visit [Link]
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cHa YA
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[Link]

Macmillan Cancer Support, registered charity in England and Wales (261017),

Scotland (SC039907) and the Isle of Man (604). Also operating in Northern Ireland.
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