If you’re new to road races, completing a 5K can be an attainable and satisfying goal. For those with more experience, a 5K can help you keep healthy running habits, offer new challenges and train for longer race distances.
- Our plan has your long run on Saturdays, but you can do your long run any day of the week that works best for you, as long as you're consistent. Long runs build the physical and mental stamina to cover the miles on race day.
- Your midweek runs should be done at a pace that feels easy to you (a pace at which you can carry on a conversation). Easy runs burn calories and build mileage but should not put cardio stress on the body.
- Rest days mean rest. Recovery time is vital to increasing your strength and stamina.
- Cross-training can be any low-impact, non-running workouts (weight training, swimming, cycling, walking, etc.). If you need an extra rest day, use your cross-training day to recover.
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Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 12 Run, Walk or Run/Walk: 15 minutes; Can also strength train Cross Train:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 15 minutes; Can also strength train Run, Walk or Run/Walk: 15 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 20 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 11 Run, Walk or Run/Walk: 15 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 15 minutes; Can also strength train Run, Walk or Run/Walk: 15 minutes; Can also strength train Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 20 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 10 Run, Walk or Run/Walk: 15 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 15 minutes; Can also strength train Run, Walk or Run/Walk: 15 minutes; Can also strength train Rest or Easy Cross Train: Yoga, Swim, Walk, Pilates Run, Walk or Run/Walk: 15 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 9 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 20 minutes; Can also strength train Run, Walk or Run/Walk: 20 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 25 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 8 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 25 minutes; Can also strength train Run, Walk or Run/Walk: 20 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 30 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 7 Run, Walk or Run/Walk: 25 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 25 minutes; Can also strength train Run, Walk or Run/Walk: 25 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 35 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 6 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 20 minutes; Can also strength train Run, Walk or Run/Walk: 20 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 30 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 5 Run, Walk or Run/Walk: 30 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 30 minutes; Can also strength train Run, Walk or Run/Walk: 30 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 45 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 4 Run, Walk or Run/Walk: 40 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 40 minutes; Can also strength train Run, Walk or Run/Walk: 40 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 60 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 3 Run, Walk or Run/Walk: 45 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 45 minutes; Can also strength train Run, Walk or Run/Walk: 45 minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 75 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 2 Run, Walk or Run/Walk: 25 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 25 minutes; Can also strength train Run, Walk or Run/Walk: 25minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRun, Walk or Run/Walk: 30 minutes Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesWeek 1 Run, Walk or Run/Walk: 20 minutes; Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkRun, Walk or Run/Walk: 20 minutes; Can also strength train Run, Walk or Run/Walk: 20minutes; Can also strength train Rest or Easy Cross Train:
Yoga, Swim, Walk, PilatesRACE DAY: 3.1 miles Easy jog/Walk: 10-15 minutes; To help prevent muscles from getting tight -
Weeks Until Race Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total weekly mileage Week 12 Easy Pace: 2.5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkEasy Pace: 2.5 miles
Can also strength trainEasy Pace: 2.5 miles
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 3 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates10.5 Week 11 Easy Pace: 3 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkEasy Pace: 3 miles
Can also strength trainEasy Pace: 3 miles
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 3 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates12 Week 10 Easy Pace: 2.5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkEasy Pace: 2.5 miles
Can also strength trainEasy Pace: 2.5 miles
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 2.5 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates10 Week 9 Easy Pace: 3.5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 1.5 mile easy warm up, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3 miles,
Can also strength train
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 4 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates14 Week 8 Easy Pace: 3.5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 1.5 mile easy warm up, 4 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 3.5 miles
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 4.5 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates15 Week 7 Easy Pace: 4 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 2 mile easy warm up, 2 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 3.5 miles
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 5 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates16.5 Week 6 Easy Pace: 3.5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 1.5 mile easy warm up, 1/4 mile repeat, 1/2 mile repeat, 1/4 mile repeat, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile & 1/4 mile repeat Easy Pace: 3.5 miles Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 3 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates13.5 Week 5 Easy Pace: 5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 1.5 mile easy warm up, 6 by 1/4 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/4 mile repeat Easy Pace: 4 miles Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 6 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates19 Week 4 Easy Pace: 5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 2.5 mile easy warm up, 3 by 1/2 mile repeats, 1 mile easy cool down, 1-3 minute rest in place between each 1/2 mile repeat Easy Pace: 5 miles Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 7 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates22 Week 3 Easy Pace: 6 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkEasy Pace: 6 miles Easy Pace: 5 miles Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 8 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates25 Week 2 Easy Pace: 3.5 miles, Can also strength train Cross Training:
Bike, Pilates, Yoga, Swim, WalkTrack: 1.5 mile easy warm up, 1 mile repeat, 1 mile easy cool down, 1 mile repeat is faster than 5K pace Easy Pace: 3.5 miles
Rest or Cross Training:
Yoga, Swim, Walk, PilatesLong Run: 4 miles Rest or Cross Training:
Yoga, Swim, Walk, Pilates14.5 Week 1 Easy Pace: 3 miles Cross Training:
Bike, Pilates, Yoga, Swim, WalkEasy Pace: 3 miles
Easy Pace: 3 miles Rest or Cross Training:
Yoga, Swim, Walk, PilatesRACE DAY: 3.1 miles Easy Jog/Walk: 10-15 minutes 12.1
1
Know your goal. What do you want from your 5K? To make it to the finish line? To run the whole way with no walk breaks? To beat your personal 5K record? Starting your training program with a specific goal in mind will help you focus on what you want to achieve. This is your race, so set your expectations based on what you want out of it.
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Visualize your success. Though running and walking are physical activities, your mind plays a big role in how you perform. You can help mentally prepare yourself for race day by thinking positively and imagining your success.
3
Get out there. As important as planning is, on race day you’ll only get to the finish line by going out and doing it. The more you walk or run, the more you’ll learn and the more confident you’ll become. So get out there!
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Have fun! Participating in a 5K is something you’re doing for yourself. Though there may be times during training — or the race itself — that are challenging, you can find enjoyment in having a goal and pushing past your known limits. And nothing beats the joy of crossing the finish line — remember to relish it.
5K training FAQ
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A 5K stands for five kilometers, or 3.1 miles.
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5K training plans typically take anywhere from 4-12 weeks. Our plans span 12 weeks, so you can ensure you’re fully ready for race day.
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Yes. St. Jude Memphis Marathon Weekend participants are welcome to walk and/or run the 5K race, as well as all other races.
Join a 5K near you, and support St. Jude
Use your 5K race to help benefit children with cancer and other life-threatening diseases. Your participation can help ensure no family pays for treatment, travel, housing or food — so they can focus on helping their child live. In addition to the St. Jude Memphis Marathon Weekend 5K event, we also hold 5K Walk/Runs across the country during the month of September.
During September, we hold St. Jude Walk/Run 5K events across the country for Childhood Cancer Awareness Month. Find one near you, or participate in the St. Jude Virtual Walk/Run, and walk or run a 5K anytime, anywhere for the kids of St. Jude.
Join us for the St. Jude Memphis 5K the first Saturday in December. Explore the city of Memphis and run through the campus of St. Jude Children's Research Hospital during St. Jude Memphis Marathon® Weekend.
