10km Swim Training Guide

Written by Rebecca Wetten, Co-Founder & Head Coach at Catch.

What matters most

For 10km success, focus on:

●    Consistent weekly volume over several months

●    Efficient technique that holds up under fatigue

●    A well-practised fuelling strategy

●    Controlled pacing from the very start

If you can comfortably swim 2,000m to 3,000m in the pool, you have a solid base to begin building from.

How to train for the 10km

Swim 3-4 times per week. Long-distance swimming rewards consistency. Spread your training across the week rather than cramming everything into one or two heavy sessions.

Progress your long swim gradually. Build up to 75-120 minutes of easy swimming at an easy to moderate effort. Increase duration slowly so your body adapts.

Include threshold work. Once per week, include intervals alternating between your fast and easy paces, such as 5-8 x 400m or 4-6 x 600m with short rest. These sessions raise your fitness & make race pace feel easier.

Keep technique durable. Over 10km, efficiency wins. Small technical leaks become big energy losses.

Focus on:

●    Relaxed, rhythmic breathing that stays controlled even when the pace lifts

●    Maintaining form when you feel tired, especially through the final third

●    A strong, effective catch, using your hand & forearm to anchor the water rather than slipping through it

●    Reducing drag, particularly through the lower body, by keeping your kick light, narrow & efficient

When technique deteriorates, your energy cost rises quickly. The goal is not to swim harder - it’s to swim smoother for longer.

Practise open water regularly

Once conditions allow, swim outdoors as often as possible.

Practise:

●    Sighting when fatigued

●    Keeping your pace consistent

●    Feeding while swimming - on a gel or similar

●    If you’re feeling bold; drafting behind another swimmer can help you conserve a lot of energy

Open water confidence will reduce mental strain on race day.

Fuelling & hydration

Energy management is key over 10km.

●   Eat a carbohydrate-rich dinner the night before

●    Have a light carb-based breakfast

●    Start hydrated

During the swim, aim to take on carbohydrates. Many swimmers target 30-60g of carbs per hour, depending on the intensity you’re swimming at.

Practise your fuelling in training so your stomach knows exactly what to expect.

The most important thing is not to under fuel; aside from under-training, it’s the most common cause of a 10km swim not going to plan.

Race week

Begin your taper 7-10 days before the event. Reduce your overall volume by around half, but keep a few short, purposeful efforts to stay sharp.

Increase carbohydrate intake slightly in the final few days so you arrive feeling energised.

Prioritise sleep. Freshness matters more than squeezing in extra metres.

Race day pacing

●    The first 30 minutes should feel almost hilariously steady

●    Settle into your rhythm

●    Fuel early rather than waiting until you feel low

●    Break the swim into sections mentally, such as quarters, rather than thinking about the full 10km

If you manage your effort well early on, you can enjoy it - after all, you’re in one of the UK’s most beautiful lakes!

Want support with your swim training?

If you want structure, confidence & personalised coaching all the way to the Great North Swim, the Catch app can help.

With Catch Gold, you’ll get:

• A personalised training plan for your GNS distance
• Weekly video lessons to improve your technique
• Unlimited coach support from me
• A friendly community to cheer you on

Use code GNS26 for:

• A 7-day free trial of Catch Gold
• £5 off your first 3 months

Catch Gold is the most effective & enjoyable way to feel ready for the Great North Swim.

Sign up below. See you at the start line.