5k Running Program

Regular price $0.00

Our 5k Training Programs are all periodized from 9 to 12 weeks, depending on your level, starting slow and gradually building so that you are at your peak performance on race day.  All programs are available for download after purchase in PDF format and include discount codes for future purchases and a Gear Guide to get you started.  

Read the descriptions below to select the program that is right for you.

    Choose Your Level

    Level 1  *** FREE ***  Our beginner program.  Level 1 is designed for either first-time runners or people who have run in the past but it has been a long time.  This program is offered free as an introductory into our training.  If you've never used a Trench Sports Training Program before, give it a shot.  We think you will be very happy with your results and the amount of information contained in the program.  This program has the following...

    • 17 page training manual
    • Introduction to tracking your Heart Rate
    • Finding You Maximum Aerobic Heart Rate (MAHR)
    • Proper Running Technique
    • Duration: 9 weeks
    • Training Volume: 3-4 days per week

    Level 2 - Our intermediate program. These runners have the basics down.  They have been running for several months to a year and can run consistently run for about 30 minutes.  Level 2 includes...

    • 35 page training manual
    • 5 Zone Training System
    • Finding Your Lactate Threshold Heart Rate (LTHR)
    • Strength Training
    • Downloadable workouts as .FIT files for your Garmin device
    • Duration: 12 weeks
    • Training Volume: 4-5 days per week

    Level 3 - This is for advanced runners, athletes who are ready to take their training to the next level and seriously improve their times.  Level 3 athletes have several years of experience dedicated to running already under their belts.  This program includes...

    • 39 page training manual
    • 5 Zone Training System
    • Finding Your Lactate Threshold Heart Rate (LTHR)
    • Black Hole Training
    • Strength Training
    • Cross Training
    • Downloadable workouts as .FIT files for your Garmin device
    • Duration: 12 weeks
    • Training Volume: 5-6 days per week

    Level 4 PRO - This program was designed for people who are either professional athletes or can dedicate their time and effort to train like one.  Level 4 includes...

    • 42 page training manual
    • 5 Zone Training System
    • Finding Your Lactate Threshold Heart Rate (LTHR)
    • Black Hole Training
    • Strength Training
    • Cross Training
    • Plyometric Workouts
    • Downloadable workouts as .FIT files for your Garmin device
    • Duration: 12 weeks
    • Training Volume: 6-7 days per week