Hello there, and welcome to TriNav Training! The document you’re reading now contains a training plan that will help you prepare for a 5k running race.

Training for an event of this kind takes a considerable amount of time, effort, and dedication, and this plan is here to help ensure you train efficiently and intelligently. If you’re interested in taking your training to the next level, please reach out and contact us to begin working with one of our coaches at: corytylerfraser@hotmail.com.

This 12-week Intermediate training plan is designed for people who have several years of experience with running. The plan is designed to introduce you to structured run training, and to develop your speed and efficiency as you prepare for your event. There will be 3 to 4 runs per week, and 2 strength and coordination training sessions per week to help keep your body strong and healthy throughout your preparation.

What type of athlete is this training plan for?
This plan is designed for people who have been consistently running 2+ times per week for at least the past 4 months.

What is the weekly volume for the plan?
Expect to train for between 3 to 4.5 hours each week for the duration of this plan. The training hours will vary weekly, but expect to see:
• 1.5 to 3 hours of running
• 1 to 1.5 hours of strength

When should you start using this program?
Ideally this program should be started 12 weeks before race day. However, another option would be to complete this training plan before starting an Intermediate II 5k training plan.

Are there any training devices that required?
No specific training devices are mandatory for this training plan; however, we highly recommend using a GPS watch to measure your pace and distance during your activities.