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Catch is the Official Training Partner for Dock2Dock. Here’s your guide to training & everything you need to know before the 5km.
By Rebecca Wetten, Co-Founder & Head Coach at Catch
The Dock2Dock 5k is a proper long-distance open water swim. At 5000 metres, it’s a step up from shorter events & a distance that rewards patience, efficiency & calm decision-making. For many swimmers, this is where open water swimming starts to feel serious in the best possible way.
This distance is ideal if you’ve already dipped your toe into open water, or if you’re returning to longer swims after a break. It also suits strong pool swimmers ready to take their endurance outdoors. With smart training, the 5k is challenging but very achievable.
Dock2Dock takes place in London’s Royal Docks, a sheltered urban venue that often delivers flatter, more predictable conditions than lakes or the sea. That makes it a great environment for holding rhythm, focusing on breathing & settling into a steady pace over a longer swim.
The atmosphere is energetic without being overwhelming. You’ll be swimming in a city setting, with clear sight lines, defined loops & plenty of support around you, which helps the distance feel mentally manageable.
The 5k course is made up of clearly marked loops with large buoys, making navigation straightforward. This removes a big source of stress compared to point-to-point or exposed swims.
The field naturally spreads out after the start, so while you won’t feel isolated, you’ll also have space to find your own rhythm. Safety cover is strong throughout, with kayaks, paddleboards & safety boats visible across the course.
Feed stations are available for this distance. Some swimmers choose to take fuel mid-swim, others prefer to swim straight through. Either option can work well, but it’s worth deciding in advance & practising it in training.
Training for a 5k is about building sustained comfort in the water rather than chasing speed alone. Most swimmers do best with 3 swims per week, sometimes 4 if life allows.
Across your week, aim to include:
- Technique-focused swims, where you slow things down & work on balance, body position & relaxed breathing
- Endurance swims, gradually building towards 60–75 minutes of continuous swimming
- Some faster or threshold efforts, to improve fitness & make your race pace feel controlled rather than forced
If you’re stepping up in distance, increase your longest swim gradually. Small increases done consistently are far more effective than big jumps.
Every 4–5 weeks, reduce your overall volume for a lighter week. These weeks help your body absorb the training & reduce the risk of fatigue creeping in.
A 5k is long enough for doubts to pop up mid-swim. That’s completely normal. The aim isn’t to avoid those thoughts, but to recognise them & keep moving anyway.
Before race day, it helps to reflect on why you’ve chosen this distance, what excites you about it & what you’re a little nervous about. Having a simple phrase or focus can be powerful when things feel tough, such as reminding yourself to stay long, breathe steadily or swim the next buoy, not the whole distance.
At 5k, swimming harder rarely helps. Swimming smoother almost always does.
Focus on staying streamlined through the water, keeping your head position neutral & your breathing calm. Avoid rushing early on. A steady, controlled effort will feel far better in the second half of the swim.
The sheltered nature of the docks makes this an ideal race to practise holding rhythm without constant interruptions from waves or current.
Getting into open water before race day is key, even if conditions are calmer than other events. Practise swimming continuously, sighting smoothly & keeping your breathing relaxed.
If outdoor swimming isn’t always possible, longer pool swims paired with focused technique work will still prepare you well.
For a 5k, fuelling becomes more individual. Some swimmers are comfortable without taking anything mid-swim, while others benefit from a carbohydrate boost partway through.
Practise whatever you plan to do on race day so there are no surprises. Before the event, eat a familiar carb-based meal the night before & a light breakfast a few hours before your start. Sip water or electrolytes in the lead-up.
Wetsuits are optional for most adults at Dock2Dock, butmany swimmers choose them for buoyancy & warmth over longer distances. Whatever you wear, make sure it’s well-tested & comfortable for sustained swimming.
Choose goggles that suit the light conditions & anti-fog them properly. Bring warm, dry layers for afterwards, as cooling down can happen quickly after a longer swim.
In the final 7–10 days before race day, reduce your training volume. Keep a few shorter swims to stay sharp, but avoid long or draining sessions.
Rest isn’t time wasted. It’s what allows your training to show up on race day.
Arrive early so you can settle in without rushing. Start at a pace that feels almost too easy for the first few minutes.
Sight regularly, keep your breathing smooth & focus on swimming efficiently rather than reacting to others around you. If things start to feel heavy, lengthen your movements & slow your breathing before trying to push harder.
Finishing a 5k is a big achievement. Get warm quickly, refuel with a carb-based snack within 30 minutes & take a couple of easy days to recover.
For many swimmers, Dock2Dock 5k becomes a confidence-builder for future 10k swims, or a distance they return to aiming to feel calmer, smoother or stronger.
If Dock2Dock 5k is your goal, Catch can support you with a fully personalised training plan that adapts to your schedule, experience & progress, paired with a tailored video technique course to help you arrive feeling calm, efficient & ready to enjoy the day.
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Catch - your digital swim coach - is the Official Training Partner for Great North Swim. Here’s your guide to training, kit, fuelling & race day.
Find out more
Catch - your digital swim coach - is the Official Training Partner for Great North Swim. Here’s your guide to training, kit, fuelling & race day.
Find out moreThe Dock2Dock 10k is a true marathon swim - a distance that demands consistency, smart fuelling & serious mental stamina as much as physical fitness. This guide covers everything from building your training base to race day pacing strategy, so you can take on London's Royal Docks with confidence.
Find out moreStart with Catch Free.
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