5K

TRAINING PROGRAM
For Beginners, Comeback Runners,
Or Non-Time-Goal Runners Who Enjoy The Races

By Olympian Jeff Galloway

Official Training Consultant, runDisney®

©
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 TRAINING PROGRAM: BEGINNER
5K
Almost anyone can get in shape for a runDisney® • Slow down in the heat! Surveys have shown that Program after 3-4 weeks if all is going well.
race with this program. The long workouts, every 7-14 runners tend to slow down a minute per mile
days, gradually increase and prepare you to “go the when the temperature is 70F, and an additional Here are suggested strategies by pace. Note: it is
distance”. In between these endurance builders, minute per mile at 80F (compared with 60F or always OK to walk more frequently than listed.
you only need to do gentle 30 minute workouts, below). Please make these pace adjustments on
PACE STRATEGY Using run walk run®
every other day. the hot long run days, using more frequent walk
(running segment is first)
breaks to avoid heat stress. Don’t wear a hat on
• You can’t go too slowly on the long ones—and 9:00 min/mi: run 2 min/walk 30 sec
hot days, try to run before the sun rises above
can even walk the entire distance. As you 9:30 -10:45 min/mi: 90/30
the horizon and pour water over the top of
increase the length of the long ones, you push 10:45 -12:15 min/mi: 60/30
your head.
back your endurance barriers so that on race day 12:15 -14:15 min/mi: 30/30
you can keep going to the finish. The only goal 14:30 -15:45 min/mi: 15/30
Long run pace should be at least 2 min/mi slower
for each long workout is simply to finish. 15:30 -17:00 min/mi: 10/30
than current half marathon race pace, predicted by
• No huffing and puffing! On long runs, you want to the Magic Mile (noted in the information below). 17:00 -18:30 min/mi: 8/30
be able to carry on a conversation throughout Even if you are running another race distance, use the 18:30 - 20:00 min/mi: 5/30
the run—even at the end. If you’re breathing hard half marathon as your guide to determine long run
On the non running days you can do little or no
at the end of a long one, you need to adjust to pace. Sixteen minutes per mile is the pace you will
exercise or engage in cross training such as swimming,
a slower pace with more walk breaks from the need to run in the race to stay ahead of the course
cycling, aquajogging, rowing, etc. Don’t do exercises
beginning of the next one. closing time.
that tire the legs—such as stair workouts or weight
• Running form: Never sprint during a running work on the legs.
RUN WALK RUN®—Significantly reduces fatigue and
segment—keep feet low to the ground, using can keep you injury-free
a light touch of the feet, and a relatively short Standard warmup: walk for 3-5 minutes, then, run for
stride. Most runners find that an upright posture is My method has allowed thousands of beginners to a few seconds and walk for a minute for 5 minutes.
best but use what feels natural for you. Let your finish all of the runDisney events. By inserting a walk Then, gradually increase the amount of running,
feet move naturally. Most runners land on the break from the beginning of the workout, and continu- reducing the amount of walking for 5 minutes—until
heel and gently roll off—but let your feet gently ing to walk according to a plan, there is no need to you reach the ratio that feels comfortable for you.
move along in their normal range of motion. experience extra fatigue, pain, or injuries. Then do 4 cadence drills (CD) for running and 4 for
walking—to inject some speed into your running form.
• Walking form: walk with a gentle stride, that is
The run-walk-run ratio should correspond to the pace
relatively short. Power walking and walking with Standard cool down: walk for 10 minutes with a
used. If you are just starting to run, try a strategy of
a long stride increase injury risk. gentle and short stride.
(run 5 seconds/walk 55 seconds). If this is too easy,
• The cadence drill (CD) can help you run more use (10 sec run/50 sec walk) for all runs during the first
CADENCE DRILL: Here’s how to do the CD: Time
efficiently and faster. See the section on the CD 2 weeks. On long runs, you can continue to use either
yourself for 15 or 30 seconds. My Jeff Gal-
(for walking and for running) in the “Standard 5/55 or 10/50—or walk. Those who have done regular
loway App has
Warmup” section below. running in the past can shift to the Experienced Runner

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 TRAINING PROGRAM: BEGINNER
5K
a free download and a free run walk run timer— finishing under the race time limit. Here’s how it’s done: Long run pace: should be at least 2.5 minutes per mile
telling you when to start the count and when to stop slower than the current predicted half marathon pace.
• Use the standard warmup
counting. This avoids looking constantly at your watch.
• Run around a track if at all possible (or a very Adjust for temperature on long runs: At 70F, slow the
• START—count how many times your left or right accurately measured one mile segment) pace by an additional minute per mile. At 80F, slow
foot touches during 15 or 30 seconds.
• Time yourself for 4 laps (1600 meters). Start the down another minute per mile.
• WALK for 30-60 seconds to recover watch at the beginning, and keep it running until
• REPEAT 3 more times—striving to improve the you cross the finish at 1.0 miles. Be sure to stay hydrated at all times by drinking
count by 1-2 on each about 6oz of water or hydration beverage, about
• On the first MM, don’t run all-out: run at a
every hour you are awake. This is crucial during the
• ONCE or twice every week can pick up your pace that is slightly faster than your current
two days before race weekend, after the race on race
running and walking speed. gentle pace.
day and the day after.
• EASY—this drill is not hard—don’t sprint, just touch • Only one MM is done on each day it is assigned.
lighter and get more steps On each successive MM (usually 2 weeks later),
•  INJURY-FREE!
your mission is to beat the previous best time. Those who follow the training instructions tend to
Race Day Practice: To prepare yourself to stay ahead avoid injuries. Here are some tips on gaining control
of the 16 min/mile pace limit, you can practice run- • Don’t ever run so hard that you hurt your feet,
over your aches and pains.
ning the Tuesday and/or Thursday runs at a pace of knees, etc. Maintain a short stride, picking up the
15:00 to 15:30 per mile, trying various strategies that cadence of your feet to run faster. Don’t go into denial! If you experience swelling or pain
could work at that pace range. As you use a variety of that doesn’t go away or gets worse on a run—STOP.
After you have run 3 of these MMs (not at one time—
run-walk-run strategies, you should find the right ratio
on different weekends) you’ll see progress and will run • Take 3-5 days off from running
for you. A common strategy at this pace is (run 15 sec/
them hard enough so that you are huffing and puffing
walk 30 sec, but some use 10 sec run/30 sec walk, or • Adjust your run walk run® strategy—Each walk
during the second half. Try walking for about 10-30
10/20). It is OK to huff and puff a little as you increase break reduces fatigue and allows the “weak links”
seconds after each lap or half-lap during the MM. Most
the portion of running. But if the latter strategies are to recover and avoid abuse.
beginning runners record a faster time when taking
too tough, drop back to a comfortable ratio and com- • If injured area is near the skin, rub a chunk of ice
these short breaks.
plete the 30 minutes by using whatever ratio you wish. for 15 minutes every night
Then try to go faster on another Tuesday or Thursday Predicted Pace in your Race: Take your best current • If there is joint irritation or continued pain—ask
workout. MM time and use the calculator on the Jeff Galloway your doctor for advice ASAP
App (Free download and free run walk run timer). This
Magic Mile (MM): • For more information use my Jeff Galloway App
is the fastest pace you could currently expect to run
The “Magic Mile” time trial (MM) is a reality check on (free download and free run walk run timer).
under ideal conditions per mile in your race—but you
your goal pace on race day, and has been the best
would need to really push yourself. Most beginners Note: This training advice is given as one runner
predictor of your current finish time in the race. It’s
relax during the first race and run about 1-2 min/mi to another. For medical questions, ask your
particularly valuable for those who are worried about
slower than the predicted time. doctor.

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 TRAINING PROGRAM: BEGINNER
5K

3-Day Training Week

1. Re-read the Beginner Instruction sheet regularly—it is your reference manual
2. You can walk any of the long workouts. Walking bestows the same endurance as running.

WEEK 1 WE E K 2
TUESDAY THURSDAY SATURDAY TUESDAY THURSDAY SATURDAY

10 minutes 13 minutes 1.5 miles 16 minutes 19 minutes 30 minutes

MM

WEEK 3 WE E K 4
TUESDAY THURSDAY SATURDAY TUESDAY THURSDAY SATURDAY

22 minutes 25 minutes 2 miles 28 minutes 30 minutes 30 minutes

MM

WEEK 5 WE E K 6
TUESDAY THURSDAY SATURDAY TUESDAY THURSDAY SATURDAY

30 minutes 30 minutes 2.5 miles 30 minutes 30 minutes 30 minutes

MM

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 TRAINING PROGRAM: BEGINNER
5K

WEEK 7 WE E K 8
TUESDAY THURSDAY SATURDAY TUESDAY THURSDAY SATURDAY

30 minutes 30 minutes 3 miles 30 minutes 30 minutes 40 minutes

WEEK 9 WE E K 10
TUESDAY THURSDAY SATURDAY TUESDAY THURSDAY SATURDAY

30 minutes 30 minutes 3.5 miles 30 minutes 30 minutes 30 minutes

MM

WEEK 11 WE E K 12
TUESDAY THURSDAY SATURDAY TUESDAY THURSDAY SATURDAY

30 minutes 30 minutes Race Day 30 minutes 30 minutes 30 minutes

WEEK 13
TUESDAY THURSDAY SATURDAY
You can do it!
30 minutes 30 minutes 3-5 miles
onto the next goal

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