Couch to 5K
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8 Days a Week?

A bit of advice please. I have just realised it is just over 6 weeks before I am doing a couple of swims (one 1.5k and other 2k). Although less distance than last year, I still need to up the training. However at the moment I am doing 3 swims a week and with 3 runs, I get one day off. If I get back to last years training, I need about 5 swims a week (average 2k each, open water about an hour).

So do I swim and run on the same day for 2 runs OR swim 2 days then run 1 day etc - giving me approximately a 10 day week (still one day off only)?

7 Replies

If you are used to doing the swimming (presumably OW with wetsuit) then you should be able to run and swim on the same day as swimming is low intensity on your muscles compared to running, but obviously you will have to see how it goes. The 9 weeks are just guidance and not a target so if you find swimming and running in the same day don't work for you then just delay the running.


Thank you. Yes I am used to the swimming (OW mostly with a wetsuit). Sounds like the "listen" to your body routine, so will give the swim & run in a day a try first.


To help conserve energy during your OW swims, if you've not heard of it, research the Total Immersion technique, taught by Terry Laughlin, as it's geared towards OW swimmers. He has countless videos on YouTube and even has a number of UK based coaches who teach the technique.

It relies upon the use of body roll to generate propulsion through the water, rather than kicking and pulling, thus, reducing fatigue.


Thank you. I have had a look at a few of the videos. I don't kick, which is becoming more & more known to OW swimmers (I never did really even in the pool). I automatically altered the rest of my stroke when I moved to OW and pleased to say, seem to have done the right thing. I don't get fatigued swimming until I have done about 4k unless I sprint or do breast stroke (leg energy again) - oh or butterfly of course. One of the reasons I am doing C25k is for my legs (as well as cardiovascular). At the moment I can very nearly swim without exhaustion as fast as I can walk - that cant be right.

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Good to hear that you altered your technique, so that the legs don't move very much when swimming, hopefully allowing them to simply trail just beneath the surface of the water, thus, reducing drag.

If you still feel as though they sit too far beneath the surface of the water, even with the increased buoyancy that swimskins provide, concentrate upon pushing your upper body a little further under the water (think swimming downhill), as it'll naturally cause the hips to rise.

How's your elbow entry?


Quick check on stuff during my swim tonight:

1.Legs - OK. If swim "downhill" then feet and ankles OUT of the water - no good.

2. Elbow entry - elbow goes through hole in water that hand makes -OK

3. Head position: any more in water would have problems turning enough to breath.

4. Total immersion - no but definitely not high on surface.

5. I do push through the water by turning hips for sure BUT turn left more than right. So need to push down more with left hip - as soon as I did this remembered it was something I tried to do last year to swim straighter.

6. Time good & not worn out.

Minor problems: "Ice cream headache", twinge from old supraspinatus tendon injury, minor cramp left foot (it was cold). Otherwise apart from swimming into the back of a few others (including a pack of young triathletes!) - all good.

Thanks for making me check it all.

So swimming all on track - just need to learn to run lol


I don't have the "sinking legs" problem and if I did have it was something that must have been corrected when I was a kid. I do need more core strength as if I concentrate on my abs and pull them in I know I glide through the water better (less belly drag? lol).

My elbow entry I have been told is good but that was by pool teachers. My arm movement was used once as a demo to a group once but more for the timing - for the what I call the "superman" position. i.e flying (well gliding) one arm forward and one back. It was to give the message if "dont rush the glide section" I think. That is why I think it is close to the total immersion swimming, depending on sliding through the water rather than dragging through. I seem to have less high elbow exit in OW, I certainly don't slap the water.

My stroke does depend on how much I think about it at the time. I like the effortless gliding through the water feeling and think I know instinctively when I have got it right.

Got what I call my main swim tonight (reservoir in the evening) and will think about my head position like the total immersion and try swimming "downhill" . The bit I am really bad at is swimming on course and my sighting leaves a lot to be desired too.

Sorry bit of along reply.


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