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5k: Intermediate I (12 Weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Cory Fraser

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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:

This 12-week Intermediate training plan is designed for people who 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.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:02:00 00:56:00
Strength x2
01:26:00 00:45:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:02:00 00:56:00
01:26:00 00:45:00
—— ——

Training Load By Week

Cory Fraser

TriNav Training

As a certified triathlon coach based in Canada, I love sharing my knowledge and experience with athletes of all levels. I'm currently offering 1-on-1 consultations, training plan design, monitoring, and feedback for runners, cyclists, swimmers, and triathletes.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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