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2021 TriForce 5k (regular)


Kevin Coady

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18 Weeks

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Plan Description

Solid 5k plan for an experienced athlete who already has a good base of run training. Appropriate for someone who is running 4-5 x / week with a 1-2 harder runs and a long run of 90 min.

The plan has 2 quality / faster workouts per week and the rest of the workouts are at a relaxed / easy pace (including the long run).

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:16 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:16 hrs 1:30 hrs

Training Load By Week

Kevin Coady

Team TriForce


  • Ironman / Half Ironman
  • Kona and 70.3 Worlds qualifications
  • Busy Athletes (10 hours per week IM / HIM training plans, 1 hour per day offseason plans)
  • IMCDA, Kona, IMAZ, Wildflower, Oceanside

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