5km Swim Training Guide

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

What matters most

For 5km success, focus on:

●    Consistent weekly volume

●    Efficient technique under fatigue

●    A simple, well-practised fuelling plan

●    Controlled pacing from the start

If you can comfortably swim 1,000m in the pool, you have a strong foundation to build from.

How to train for the 5km

Swim 2-4 times per week: Consistency is the important thing here. Gradually build towards regular weekly distance rather than chasing one huge session.

Build your long swim: Work up to 45-75 minutes of continuous swimming at an easy to moderate effort. Keep it controlled. The goal is durable endurance, not speed.

Add threshold sessions: Once per week, include intervals at a strong but sustainable effort, such as 6-10 x 300m or 4-6 x 400m alternating between your easy & fast paces. These sessions improve your aerobic capacity & make race pace feel manageable.

Keep technique sharp: Over 5km, small technical inefficiencies become costly. Focus on:

●    Finessing your head position & body position

●    Smooth breathing every 2-3 strokes

●    Nailing an efficient kick; narrow & low effort

●    Holding good technique when you start to tire

Smooth swimming will always beat muscling through.

Practise open water regularly: Once conditions allow, swim outdoors as often as you can.

Practise:

●    Sighting without lifting your whole head

●    Avoiding going out too fast at the start

●    Holding a steady pace without pool walls to reset you

The more familiar open water feels, the calmer & more confident you’ll feel on race day.

Fuelling & hydration

For most swimmers, fuelling during a 5km is important.

●    Eat a carbohydrate-rich dinner the night before

●    Have a good carb-based breakfast

●    Practise taking on carbohydrates during longer training swims

Many swimmers benefit from a gel or similar every 30-45 minutes. Test this in training first so your stomach knows what to expect. Start hydrated, but avoid over drinking.

Race week

Reduce your overall volume about 7 days before the event. Keep a couple of short, purposeful swims to stay sharp, but allow your body to freshen up.

Increase carbohydrate intake slightly in the final few days so you feel energised on the start line.

Race day pacing

●    The first 5-10 minutes should feel controlled, not too fast

●    Settle into a sustainable rhythm

●    Fuel by tucking a gel in your wetsuit or swim suit

●    In the final quarter, lift your effort if you’ve got gas in the tank

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 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.